AIP Butternut Squash Soup (Paleo & Whole 30)
The weather is cooling off here in Texas, and I finally have an excuse to eat one of my all-time favorite soups… butternut squash! It’s creamy, easy to make, and so nourishing. I find myself eating this soup at least once a week during the fall and winter, and have been working on refining the recipe for years!
So, what’s so great about butternut squash for a creamy soup? Squash is far lower in blood sugar spiking starch than potatoes, and much easier to digest. It’s approved on healing diets like AIP and GAPS (low starch) and is one that I find myself recommending to people with gut issues often.
Plus, it’s so delicious and beautiful!
The Ingredients You’ll Need…
Butternut squash
You can either use fresh butternut squash, or frozen. Frozen is far more convenient and really works just as well in my experience.
Leeks
Leeks are a secret ingredient of mine in all soups. It makes them 10x more delicious instantly!
Apple (optional)
If you want the soup to be a bit sweeter, this is a great option. It’s not overly sweet, but it really brings out added sweetness in the soup. You can also omit this.
Bone broth
I often sub beef bone broth because I like the rich flavor, but you can also use chicken.
Coconut milk & oil
Coconut milk adds to the creamy-ness, but it’s an option step!
Sage & cinnamon
These spices really help make this a nourishing soup!
Easy Butternut Squash Soup (AIP, Paleo )
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Ingredients
- 1-2 tbsp coconut oil
- 3 cups butternut squash, or about one large squash, chopped
- ¼ cup apple, diced
- 2 large leeks, chopped
- 3 cups chicken broth
- 2 tsp dried sage
- 1 tsp ground cinnamon
- ½ tsp turmeric, optional
- 1 tsp salt
- 2-3 fresh green onions, chopped
- ¼ cup full fat coconut milk, optional, sub additonal broth
Instructions
- Using a large pot on medium heat and add the coconut oil to melt. Pour in the butternut squash and sauté in the oil for 6-8 minutes or until slightly softened.
- Add the leeks and apple and lightly sauté for 2-3 minutes.
- Pour in the bone broth, and seasonings (reserving the green onion). Stir to combine.
- Bring to a low simmer on medium heat for 15-20 minutes or until butternut squash is soft. Allow to cool for 10-15 minutes.
- Either use an immersion blender, or high speed blender to blend the soup until smooth.
- Stir in the coconut milk and serve topped with fresh green onion
Notes
That’s all there is to it! I hope that you enjoy this easy, delicious soup because I sure have been. I like to take portions of mine and freeze it for later. It freezes very well, and is just my favorite perfect nutrient dense winter soup.
What’s been your favorite way to use squash this season? Are you an AIP butternut squash soup fan?
This recipe was shared on the Phoenix Helix AIP Recipe Roundtable. Go check it out!
I had very high hopes for this, but I think the cup measurement for the butternut squash may be off… I had a medium-large squash. When I chopped it, it came out to 6 cups way more than the 3 cups called for. I doubled the other ingredients to make up for it, but then the end result was thinner than expected and tasted pretty strongly of sage. I’m going to try to reduce it a bit to thicken it up. It’s still yummy and will get eaten, but next time I won’t double the ingredients to accommodate extra squash.
The soup is very tasty. I was not sure whether or not to use the entire leek. I split the difference and used some of the leaves.
I only ever use the white part of the leek for actual consumption. I save the greens to make broth, etc!
So so good! 🙂
May I know how long it can be kept in the freezer?
Generally, 3 months is a good bar for frozen home cooked foods
The only problem with this soup is that it is way too good! I have made a double batch twice in the past two weeks so that there is enough for dinner for my family, and some to freeze. But, everyone seems to eat it all up before I can freeze some, or find the frozen portions and take them to work for lunch! It is not a difficult soup to make, but my goodness is it a delicious fall meal! And, I cannot even begin to express how delicious it smells! Thank you so much for coming up with such delicious food that does not make us with food and autoimmune issues sick! So very grateful!
I made this and added bacon for smokiness and extra sage because we LOVE sage 🙂 My soup-snob husband loved it!
This soup is fast and inexpensive to make yet tastes luxurious! Finding this website has been a blessing due to so many dietary restrictions in our family. Every recipe has been so good!
This sounds so good! Can this be frozen for later? Thank you the excellent recipes!
You can for sure freeze it! Thank you 🙂
This is an absolutely delicious and satisfying recipe. I added a bit of lump crab to it for some protein. Even more spectacular
I have now made this 3 different times. Each time it has come out exceptional. Perfect soup for a stormy Pacfic Northwest fall night. I served it to company on Halloween and everyone loved it.
Thank you so much, Erin!!!
The recipe calls for “1/4 full fat coconut milk”. Is this 1/4 cup? I’m making this and want to be sure to get it right.
Yes, 1/4 cup 🙂
This was amazing. I planned on eating it all myself as my husband doesn’t usually like butternut squash soups. He went back for a second serving and proclaimed it a “keeper”!
YAY!! Thank you Karen! 🙂
Your recipes look wonderful. Sadly, for me at least, most seem to include coconut flour or milk. Do you have suggestions for substitutions?
Thank you! I enjoyed it.
My suggestions if you enjoy the squash taste stronger than the herbs: Large squash, 2 cups broth, 1/4 tsp. rosemary, 1/8 tsp. thyme and more salt. To make it creamy, use a regular blender.
Thank you for sharing, Elizabeth!! I actually plan on updating this recipe a bit this year 🙂
I love butternut squash soup! Thanks for sharing it at Savoring Saturdays, Michelle!