Easy Butternut Squash Soup

Easy Butternut Squash Soup | RealFoodCarolyn

I’m a novice home gardener who has experienced varying levels of success over the past couple of years. My tomatoes typically do pretty well but I get lazy when it comes to tying them up so the vines look a mess, basil grows like crazy but I forget to harvest as much as I should before it becomes bitter in the late summer, my blueberry bushes and raspberry vines have been quite pitiful as I lose the daily battle with birds. Sigh.

But, apparently, I can GROW butternut squash! Start-to-finish. Seeds in a tray on top of the refrigerator then baby seedlings moved to a grow-light on the kitchen counter. Transplants to the garden as the weather warms. Vines growing like crazy and squash everywhere by late summer! I am farmer, hear me … ah, never-mind. You can see that I am pleased!

So many squash. I’ve roasted diced butternut squash in duck fat or lard, frozen chunks of butternut squash for winter stews, and made soups from butternut squash. There are STILL over a dozen of them on my dining room table. (Where else would I store them?) 

Whether you grow your own or purchase from your local grocery store, this recipe may become a go-to for your busy days ahead. So easy. I throw it together in the morning, let the slow-cooker do its magic all day, then blend up a savory soup for dinner.  My son says this soup “tastes like Fall.” Enjoy!

EASY Butternut Squash SOUP

1 large butternut squash, peeled and cubed

1 can full-fat coconut milk or equivalent amount of homemade coconut milk

1 cup chicken broth

1 apple, peeled and cut into chunks

2 tsp cinnamon

1 tsp nutmeg

1/2 tsp ginger

Place all ingredients in slow cooker and set to Low. Allow to cook 6 to 8 hours. When squash is soft, blend soup with an immersion blender or carefully transfer to a blender to process. Consistency should be smooth and silky.

Season with unrefined sea salt and pepper. Top with a swirl of olive oil or, if you can tolerate dairy, a dollop of sour cream.

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My Easy Butternut Squash Soup is a “featured recipe” in the brand new WINTER SOUPS eBook from A Best of Community Cookbooks! This 127-page digital cookbook contains 52 REAL FOOD recipes for nourishing soups and stews. Click HERE to learn more or click on the WINTER SOUPS banner below to purchase!

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This recipe was shared at A Southern Fairytale, Make Ahead Meals for Busy Moms, Homegrown and Healthy, Healthy Roots Happy Soul, GlutenFree Homemaker, The Tasty Alternative, Kelly the Kitchen Kop, Holistic Squid, Frugally Sustainable, Thank Your Body, The Nourishing Gourmet, Natural Family Today, Food Renegade, Healing With Food Friday, Girl Meets Nourishment, Phoenix Helix and Real Food Forager.

DISCLAIMER: I'm a wife and mom who is passionate about real food! When it comes to nutrition and health, everyone should do their own research. PAID ENDORSEMENT DISCLOSURE: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. This blog only includes links to products and services that I would use myself.

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33 Responses to Easy Butternut Squash Soup

  1. Kaitlyn September 30, 2013 at 7:07 pm #

    This looks super delicious!! And I love when recipe lists aren’t forever long 🙂 thanks for sharing this awesome recipe!

    • Nourishing Charlotte September 30, 2013 at 7:47 pm #

      Thanks for stopping by, Kaitlyn! Enjoy the soup. (I agree with you about long ingredient lists!) 🙂

  2. Abby October 4, 2013 at 3:02 pm #

    About how many cups of butternut squash do you use? For those of use whose gardens are done, and are buying frozen squash 🙂

    • Nourishing Charlotte October 4, 2013 at 6:06 pm #

      Hi Abby! I would guess 3 to 4 cups of cubed butternut squash from a large squash. 🙂
      Hope you like the soup!

  3. moet October 8, 2013 at 6:47 pm #

    Is there an easy way to peel squash? Btw-squash is my new favorite veggie. Wish i could grow some.

    • Nourishing Charlotte October 9, 2013 at 11:16 pm #

      Hi Moet! Thanks for stopping by. 🙂
      I cut the stem and the “neck” of the butternut squash off first then use a vegetable peeler on the straight sides. Then I cut the rounder end into wedges before peeling. Make that bigger part a little easier to handle. Good luck!

  4. Barbara October 20, 2013 at 10:18 pm #

    I learned this trick in a cooking class. Prick the squash all over with a fork and stick in the microwave for 3 minutes. Peel with a veggie peeler – so easy.

  5. penny October 26, 2013 at 6:46 pm #

    I just got done making this soup….oh my what a wonderful smell! I haven’t pureed it as of yet, but the smell in so good I had to comment. I am taking it to a meeting tonight and will let you know if it was a hit.

    • Nourishing Charlotte October 26, 2013 at 7:01 pm #

      Ahhh, thanks SO much for touching base, Penny! Enjoy the soup. Hope you get rave reviews tonight. 🙂

  6. Eileen @ Phoenix Helix October 31, 2013 at 12:42 am #

    This recipe looks delicious, and I’m also excited because it fits the autoimmune protocol. Those recipes are hard to find. I just started a weekly Paleo AIP Recipe Roundtable through my blog, and I would love it if you linked up this recipe. I’m trying to expand resources for the AIP community. It’s also a great way to let other people know about your blog. Here’s the link to the first one:


    Happy Halloween!

    • Nourishing Charlotte October 31, 2013 at 11:51 am #

      Thanks for stopping by, Eileen! Such a great idea to start an AIP recipe roundtable! I just shared the Butternut Squash Soup. 🙂

  7. Scarlett November 7, 2013 at 2:34 am #

    Stopping by from Tasty Traditions! I love butternut squash soup and am always looking to see how folks are making theirs. I love your add of coconut milk, yum! I’ll have to try this one next time.

    • Real Food Carolyn January 31, 2014 at 10:06 pm #

      Thanks, Scarlett

  8. Patti Kingston January 30, 2014 at 11:44 pm #

    How many calories in a serving of the soup. I’m worried that the full fat coconut milk will add too many calories.

  9. Kristy January 4, 2015 at 12:23 am #

    My children are allergic to all nuts. I cannot use coconut or almond milk. What can I use in place… just plain water? I have noticed a lot of paleo recipes will call for these two milks. I am new to clean eating and paleo.

    • Real Food Carolyn January 4, 2015 at 8:43 am #

      How about rice milk, Kristy? I’m not a big fan of rice milk but you might find it be a nice replacement. Alternatively, you could just use more chicken broth and it would be more of a bisque-type soup. Hope it works well for you!

    • Shauna January 19, 2015 at 7:25 pm #

      I think rice milk may be too thin, but perhaps a hemp milk or an oat milk? I have used both of these with other things and drank them straight with good results.


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