Written By: Jessica DeMay
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This Butternut Squash Soup is creamy, healthy, packed with flavor, and perfect for fall! Butternut squash and pumpkin come together with apples and onions to create a savory soup with just the right amount of sweetness. It's paleo, dairy free, and gluten free.
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Panera Squash Soup Copycat, but made-over!
This is kind of a knock off of the Panera Squash Soup. I made that soup last year for someone and she absolutely loved it, but it called for lots of heavy cream and apple cider. When I made it paleo I wanted to cut down on the sugar and, of course, make it dairy free. I decided to roast some apples along with the squash and onions and totally leave out the cider. The heavy cream is replaced with almond milk, but coconut milk would also work. The outcome is a super delicious, creamy, rich soup that is made much healthier! I'm in love!
I topped it with some crunchy topping to add texture, but you definitely don't have to. I uses dried cranberries, pumpkin seeds, hemp seeds, chopped pecans and sunflower seeds.
Whole30 and Vegan
This soup is Whole30 and can be vegan if vegetable broth is used in place of bone broth. It is delicious enough to serve to anyone though, regardless of dietary restrictions.
It's super easy to make- don't be intimidated by the time. Most of that is just the veggies roasting in the oven and totally hands off and the rest is super fast. A quick blend with the immersion blender then heating it through and you're ready. This can also be made ahead and is just as delicious reheated.
You will love this Butternut Squash Soup because it's creamy, flavorful and so cozy. Here are some more soup recipes to try:
- Paleo Italian Wedding Soup
- Easy Vegan Black Bean Soup
- Paleo Lasagna Soup
- Zuppa Toscana (paleo)
- Paleo Chicken Pot Pie Soup
*Pictures were updated August 2019, recipe is the same. Instant Pot instructions added to the notes.
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Butternut Squash Soup
Author:Jessica DeMay
Prep Time:10 minutes minutes
Cook Time:50 minutes minutes
Servings:6 servings
Course:Soup
Cuisine:American
Diet:Gluten Free
Ingredients
- 1 medium to large butternut squash
- 2 medium onions, quartered
- 2 apples, cored and cut into eighths
- 1 15oz can pumpkin
- 2 cups bone broth veggie for vegan
- 2 cups unsweetened almond milk (coconut for nut free)
- 1 teaspoon salt
- ¼ teaspoon curry powder
- ½ teaspoon pepper
- ¼ teaspoon cinnamon
Instructions
Line a large sheet tray with parchment paper and preheat the oven to 400°
Cut the butternut squash in half, the long ways, and scoop the seeds out. Lightly salt and place cut side down on the sheet tray.
Cut the onion in quarters, remove the skin, and place them on the sheet tray.
Cut the apples into eight pieces each and remove the core, but leave the skin on. Place on the sheet with the veggies. Lightly salt the onions and apples.
Roast entire tray for 45-50 minutes until the squash is tender and easily poked with a fork. Let cool 5-10 minutes until you're able to handle it.
Scoop butternut squash into a large pot, add onions and apples, pumpkin, bone broth, almond milk, salt, curry powder, pepper, and cinnamon.
Blend with an immersion blender, off the heat, until completely smooth. If you want it super creamy then carefully transfer it to a high powered blender and blend until smooth. Only do about ⅓ at a time to avoid making a mess.
Turn on medium to medium high and heat through.
Blend again if needed.
Serve with roasted pumpkin seeds, chopped pecans, dried cranberries, and hemp seeds if desired.
Notes:
*Instant Pot instructions: Peel and chop the butternut squash. Add it to the Instant Pot with all the other ingredients except the milk. Place the top on, make sure it's sealed, hit the "manual button" and adjust it to 20 minutes. Let cook and then naturally release for 10 minutes. Hit "cancel" and release pressure. Add in the milk and then place about ⅓ of the soup at a time into a high powdered blender and blend until smooth. Alternatively, you can blend it with an immersion blender right in the Instant Pot.
Nutrition Information
Calories: 126kcal (6%)Carbohydrates: 27g (9%)Protein: 5g (10%)Fat: 1g (2%)Saturated Fat: 0.1g (1%)Polyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 533mg (23%)Potassium: 563mg (16%)Fiber: 5g (21%)Sugar: 11g (12%)Vitamin A: 13337IU (267%)Vitamin C: 32mg (39%)Calcium: 174mg (17%)Iron: 1mg (6%)
Did you make this recipe?Tag me on Instagram at @RealFoodWithJessica or leave me a comment & rating below.
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35 Comments
Lucia says
Oh dear, so sorry for the previous question. I re-read the recipe for the 3rd time and saw it. Sorry covid brain!
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