Roasted Butternut Squash Soup

This is my all-time favorite soup for the transition from warm to colder weather. During this time our immune system is busy fighting to keep us healthy so nourishing our bodies with warm, easily digestible foods can help steer us away from those October and November bugs! Luckily, this is also the time when butternut squash comes back into season, wahoo!! Not only is butternut squash perfect for creating a cozy fall soup, it also packs some major nutrients. One cup of butternut squash provides more than the recommended daily intake of vitamin A, which is a powerful antioxidant that plays a role in maintaining healthy vision, skin and fights inflammation. It also contains high amounts of vitamin C which is great for boosting our immune system, decreasing the duration and symptoms of a common cold, assisting in the production of collagen and increasing the absorption of iron. Butternut squash is an excellent source of potassium, with more in one cup than a banana! Potassium is an electrolyte that balances sodium. Therefore, it plays a role in regulating blood pressure and fluid retention but also assists in controlling the electrical activity of the heart. This soup also contains spices such as cumin, chili powder and cinnamon which are very warming and may induce sweating, assist in the detoxification process, increase circulation and regulate blood sugar levels.

Now that you’re super excited about butternut squash, let’s get to the recipe!


1 large butternut squash (around 5 lbs), peeled and seeds scooped out.
1 green apple, cored and sliced
1 small yellow onion, chopped
2 carrots, peeled and chopped
3 tbsp olive oil
2 tsp cinnamon
1 1/2 tsp salt
1/2 tsp cumin
1 tsp chili powder
2 tbsp ghee (or butter)
3 cups chicken broth


  1. Preheat oven to 400 degrees F. In a large bowl, combine butternut squash, olive oil, 1 tsp of the cinnamon, 1/2 tsp salt and 1/2 tsp cumin. Mix and coat the squash well. Spread out on a baking sheet.
  2. In the same bowl that the butternut squash was in toss the apple slices, onion and carrots to coat with the remaining spices and olive from step 1. Place on another baking sheet and place both into the oven. Roast for 35-40 minutes until soft, stirring once.
  3. Heat ghee (or butter) over medium heat in a large pot (this needs to fit all the ingredients so should be fairly large). Add the roasted ingredients and chicken broth. Add 1 tsp each of salt, cinnamon and chili powder. Bring to a boil, then reduce hear to a low and simmer, covered, for 20 minutes.
  4. Using an immersion blender (if you dont have this just transfer into a blender. You may need to do this in batches depending on the size of your blender). Combine ingredients until smooth. Serve warm.


-This soup is really thick, which I love because it gives it more of a heartier feel! If you want it to be thinner just add more stock (you may also need to do this if using a larger squash).
– If you are vegan or vegetarian substitute the chicken stock with vegetable stock. For a vegan version you can use coconut oil or vegan butter instead of ghee.
– Ghee is safe if you have milk allergies as all milk solids are removed.
– I like to add curry powder, pepper, more salt, cumin and chili spice (a pinch more). Add these spices until you achieve the taste you’re looking for.
– I also like to top this soup with pumpkin seeds and roasted chickpeas for added protein and crunch 🙂


Leave a Reply

Your email address will not be published. Required fields are marked *