Butternut Squash And Apple Soup

Creamy, easy and dairy-free butternut squash and apple soup – this cozy soup is a little sweet, savory and comforting for the colder months!

Butternut Squash & Apple Soup - Dash of Mandi

It’s that time of year again where I turn into a butternut squash. I’ve been adding it to so many of my recipes. I just can’t help myself when it comes to Fall. Some people go nuts over pumpkin, some apples, I go nuts over butternut squash. Ok, maybe I go nuts over all three of those things. Fall is just a great time of year if you’re a foodie.

Some of my other favorite recipes using butternut squash:
butternut squash mac and cheese (seriously so good!), butternut squash hummus, and my Fall cobb!

This soup could not get any cozier. It screams Fall. It has it’s creamy butternut squash, sweet apple flavor, a hint of cinnamon and nutmeg. Then a kick from some smoked paprika. I top mine with pumpkin spiced pumpkin seeds from Trader Joe’s, some creme fraiche (omit if you want it to be dairy-free), fresh sage, and a pinch more of cinnamon. In other words, I may have just convinced myself to make it for dinner tonight.

Butternut Squash Soup

Let’s talk about tips on making this recipe even easier. First of all, you can buy pre-cubed butternut squash at a lot of grocery stores. I know for a fact Trader Joe’s sells it. You need about 5-6 cups for this recipe. So, getting pre-cubed butternut squash will definitely save you some time.

Also, an immersion hand blender will help you big time with this recipe. I use mine ALL Fall and Winter long to puree soups. Click here for one that’s under $20! I find these make cooking so much easier. Especially, when puréeing soups. You can just blend it in the soup pot instead of transferring to a blender. In addition to soup, I also use it to make homemade mayo, pesto, salad dressings, whipped cream. The list goes on. In conclusion, it’s definitely a kitchen gadget I get a ton of use out of.

Healthy Butternut Squash Soup

So, go get cozy and at least pretend it feels like Fall (if you live in Texas or any warm state you know the struggle lol) and whip up this delicious soup!

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Butternut Squash And Apple Soup



2 tbsp olive oil 
2 tsp minced garlic
1 small yellow onion, chopped
1 carrot, peeled and chopped
1 butternut squash, peeled and cut into small cubes (should be about 56 cups)
1 green apple, peeled, cored and chopped
4 cups of vegetable stock
1/2 tsp nutmeg
1/4 tsp cinnamon
1 tsp smoked paprika, or to taste, regular paprika would also work
pinch of cayenne, optional
salt and pepper to taste
Optional toppings:
Pumpkin seeds
Creme fraiche or plain greek yogurt, omit if dairy-free
Sage leaves
Pinch of cinnamon
Pomegranate seeds


In a large soup pot add olive oil OR butter over medium high heat. Add onion and garlic and sauté for 1-2 minutes, stirring around frequently so the garlic doesn’t burn.

Add carrot, butternut squash, apple, vegetable stock, nutmeg, cinnamon, smoked paprika, cayenne, salt and pepper. Bring to a boil.

Cover and reduce heat and let simmer for 30-35 minutes.

Using an immersion hand blender, blend soup until smooth. If you don’t have a hand blender, transfer to a regular blender and blend until smooth and creamy.

Taste and add more seasonings if need be.

Ladle into bowls and serve hot/warm with optional toppings! Enjoy!

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    Recipe rating




      Amanda Hickman

      Hi Barb. Are you asking if this could be used as a sauce?


        Hey Mandi, I think what she’s asking about is in the second sentence of the instructions you say “Add onion and garlic and sauce” but your ingredients don’t list a sauce. Thanks so much! Looks Super yummy!

          Amanda Hickman

          Hi! Thank you so much for clarifying and pointing that out. It’s supposed to say sauté not sauce – just fixed it!!


    This was so goOd!! Thank you for the recipe