Butternut Squash Soup

Butternut Squash Soup

Butternut Squash Soup

It’s that time of year! A slight chill is in the air at night, the leaves are starting to turn. This month is also Gut Health Month and in keeping with that, a perfect use for the Bone Broth Recipe that Dr. Tom posted earlier this month (soooo good for gut health!), here’s a soup recipe that’s perfect for this time of year and makes great use of that healthy broth you just made.

Diabetes, since butternut squash is a ‘starch’ veggie, get some nice small bowls to serve this soup as your ½ cup-3/4 cup starch side. The rest of your plate should be greens and your healthy protein choice.

I’m proving you with the basic recipe and some options for seasoning and flavorings, but the basic recipe is great all by itself if you don’t want to get fancy. The flavor is very subtle but very nice.

Also, I make large amounts of broth and store in the freezer. I also make large amounts of soup so I can keep on hand in the freezer for those days/nights you just don’t want to, or can’t cook from scratch. Feel free to double the recipe, then store in glass pyrex dishes and only keep out in the fridge what you’ll be consuming that week.

I’ve also provided you with various basic ingredient options, so for those of you that can’t consume one ingredient, you can choose the ones that will work for you.

Course - Main Dish

Servings: 4


  • 1 large organic butternut squash 3lbs or more
  • 2 tbsp organic coconut oil, macadamia nut oil or avocado seed oil
  • 2 large organic white onion chopped
  • 1 tsp Himalayan salt
  • 1/2 tsp organic ground nutmeg
  • 1/2 tsp ground white pepper leave this out if pepper an issue for you
  • 4-6 cups broth homemade always recommended


  1. Pierce the whole squash with a knife in several spots 3-4 inches apart and get about 2 inches deep. Place on baking sheet lined with parchment paper and bake at 375 degrees F for 45-60 minutes – you’ll know it’s done when you can easily pierce with a fork and squash is soft. Set aside to cool for at least 15 minutes as this will be very hot to handle otherwise.

  2. Once squash safe to handle, cut in half lengthwise, scoop out the seeds and strings and discard, then peel/scoop out the soft squash and place in a bowl to be added to soup later.

  3. In large soup pot, cook the onions in the oil over medium heat until soft/clear.
    Add ½ the broth and then the squash and blend with immersion blender. Add more broth until you have desired thickness/texture. I don’t like mine like pudding, but some do.

  4. Finish with a bit more of immersion blender (awesome gadget for making ‘creamed’ soups), and serve with some chopped chive and sprinkle of nutmeg.

Recipe Notes

Tasty Options/Additions

1. Bacon Butternut Squash Soup.

·Before you cook the onions, in the soup pot cook 6-8 slices of free range nitrate free bacon until crisp, move to paper towel-lined plate, but keep drippings in the pot.
·Add onions (1-2 chopped celery and carrot sticks as well) and cook until soft. Ok to also at this point add 2 cloves minced garlic.
·Add the squash and stir
·Pour 1 cup of organic Bragg’s apple cider vinegar over mixture and cook medium low for a couple of minutes, then add your broth and simmer over medium low for about 15-20 minutes.
·Blend with immersion blender until smooth.
·Serve garnished with chopped bacon and chives

2. For busy nights you can just take the basic recipe and garnish with bacon

3. Curried Butternut Squash Soup

·To onions (after cooked), add 1 ½ Tbsp curry powder, ¼ tsp ground cinnamon,
·Then add rest of ingredients that basic recipe calls for, BUT add 1 ½ cups low fat coconut milk.
·Garnish your bowl with a dollop of high fat coconut milk/cream, chopped chives or green onions and toasted pumpkin seeds or pinenuts.

New Dr S Photo

Recipe by Dr. Stephanie Chaney