Butternut Squash Soup

10 75 201
Ingredients Minutes Calories
Prep Cook Servings
15 min 1 h 6
Butternut Squash Soup
Health Highlights
A cozy and nutritious dairy-free Fall soup!


1 squash Butternut squash (peeled and cut into chunks)
3 medium Carrots (peeled and cut into chunks)
1 1/2 tbsp Coconut oil (melted)
1 small White onion (chopped)
1 small Apple (chopped)
2 cup Chicken broth (stock)
1 cup Coconut milk, sweetened
1 tsp Salt
1 tbsp Cinnamon
1 tbsp Nutmeg, ground


1. Preheat your oven to 350°F.


2. Toss squash and carrots with the coconut oil. Place in a baking dish and roast uncovered for 35 minutes or until tender.

3. In a large stock pot on medium, heat 1 tbsp olive oil and add the onion and apple and sauté until tender, about 5 minutes.

4. Add the roasted butternut squash, carrots, chicken broth, and coconut milk to stock pot and bring to a boil, stirring often.

5. Remove from heat. Use an immersion blender to blend your soup or working in several small batches, blend soup in food processor or blender until smooth.

7. Return to stock pot, bring to a simmer and season with salt, cinnamon, and nutmeg. Serve soup in large bowls!




Nutritional Highlights


are high in beta carotene which converts to vitamin A in the body and is important for healthy skin, immune health and vision

Butternut Squash

is a power-packed vegie, rich in manganese, vitamin A, B6, riboflavin (B2), folate and fiber

Nutrition Facts

Per Portion

Calories 201
Calories from fat 50
Calories from saturated fat 38
Total Fat 5.5 g
Saturated Fat 4.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.5 g
Cholesterol 0
Sodium 463 mg
Potassium 996 mg
Total Carbohydrate 37 g
Dietary Fiber 6.9 g
Sugars 10.5 g
Protein 4.4 g

Dietary servings

Per Portion

Fruit 0.1
Vegetables 3.6

Energy sources


Meal Type(s)