Ever had one of those days where the cold just seeps into your bones? This butternut squash soup is the perfect fix. It’s warm, creamy, and oh-so-comforting—like a hug in a bowl. The best part? It’s AIP-friendly, so it’s packed with nourishing, wholesome ingredients.
The star of the show? Sweet butternut squash. Pair it with a touch of apple, a hint of cinnamon, and earthy sage, and you’ve got a simple but delicious meal that’s sure to hit the spot. Whether you’re following the Autoimmune Protocol or just need a hearty soup, this recipe’s got you covered.
Quick Info You Need to Know
Time Commitment:
- Prep: 10 minutes
- Cook: 20 minutes
- Total: 30 minutes
Servings: 4 bowls of cozy goodness. Double or triple the recipe if you’re feeding a crowd or batch-cooking for the week. And guess what? It freezes like a dream.
Skill Level: Super easy. No fancy culinary skills required.
Tools You’ll Need:
- A big pot or Dutch oven
- Immersion blender (or a regular blender)
- Cutting board and knife
- Ladle
Don’t have an immersion blender? No problem. A regular blender works great—just blend in small batches so the hot soup doesn’t spill everywhere.
Ingredients List
Here’s everything you’ll need to make this bowl of deliciousness:
- 1–2 tbsp coconut oil (for sautéing)
- 3 cups butternut squash, peeled and chopped (about one large squash)
- 1/4 cup apple, diced (adds a little natural sweetness!)
- 2 large leeks, chopped (white parts only)
- 3 cups chicken broth (AIP-compliant; swap for veggie broth for a vegan version)
- 2 tsp dried sage (or 1 tbsp fresh sage)
- 1 tsp ground cinnamon
- 1/2 tsp turmeric (optional, for anti-inflammatory benefits)
- 1 tsp salt (adjust to taste)
- 2–3 green onions, chopped (for garnish)
- 1/4 cup full-fat coconut milk (optional; skip if you like a lighter soup)
Ingredient Notes
- Leeks: Can’t find them? Use a yellow onion instead.
- Apple: No apple? Replace it with pear. Or skip it entirely for a more savory soup.
- Coconut milk: Adds richness, but feel free to leave it out or swap in cashew cream (if you’re not following AIP).
How to Make It
Ready to get cooking? Let’s do this, step by step:
Step 1: Sauté the Veggies
Heat up your pot over medium heat and add the coconut oil. Once it’s melted, toss in the butternut squash. Sauté for 6–8 minutes until it starts to soften and brighten in color.
Step 2: Add the Flavor Boosters
Throw in the chopped leeks and apple. Stir them around for another 2–3 minutes. The leeks will get fragrant, and the apple will start softening up.
Step 3: Simmer Time
Pour in the broth and add the sage, cinnamon, turmeric, and salt. Stir everything together. Bring it to a gentle simmer, then lower the heat. Cover the pot partway and let it cook for about 15–20 minutes. You’ll know it’s ready when the squash is fork-tender.
Pro Tip: Keep the heat gentle—no wild boiling here. It helps keep the flavors nice and balanced.
Step 4: Blend Away
Take the pot off the heat and let it cool for about 10 minutes (safety first!). Then blend everything until smooth. If you’re using an immersion blender, do it right in the pot. If you’ve got a regular blender, blend in small batches so the hot soup doesn’t overflow.
Step 5: Make It Creamy (Optional)
Want a richer soup? Stir in the coconut milk now.
Step 6: Serve and Garnish
Ladle your soup into bowls, sprinkle with chopped green onions, and enjoy the cozy vibes.
Tips and Variations
Want to Mix It Up?
- For Vegans: Use vegetable broth instead of chicken broth.
- Watching Carbs? Skip the apple.
- Feeling Fancy? Drizzle with olive oil or sprinkle some toasted pumpkin seeds on top.
Seasonal Options:
No butternut squash? Try acorn squash or kabocha squash instead.
Storing Leftovers
Refrigerator: Store in an airtight container for up to 4 days.
Freezer: Freeze individual portions for up to 3 months.
Reheat: Warm it up on the stove over low heat, stirring to keep that creamy texture.
This soup is simple, satisfying, and a little bit magical. Perfect for when you need something warm and nourishing without spending hours in the kitchen. Try it out, and let it become your new favorite go-to recipe!
PrintAIP Butternut Squash Soup
This creamy, comforting AIP Butternut Squash Soup is the perfect blend of sweetness and warmth, thanks to butternut squash, apple, and aromatic spices. It’s quick to make, nourishing, and ideal for cozy nights or meal prep.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 1x
- Category: Soup
- Cuisine: AIP, Paleo
Ingredients
- 1–2 tbsp coconut oil
- 3 cups butternut squash, peeled and chopped (about 1 large squash)
- 1/4 cup apple, diced
- 2 large leeks, white parts only, chopped
- 3 cups chicken broth (AIP-compliant)
- 2 tsp dried sage
- 1 tsp ground cinnamon
- 1/2 tsp turmeric (optional)
- 1 tsp salt (adjust to taste)
- 2–3 fresh green onions, chopped (for garnish)
- 1/4 cup full-fat coconut milk (optional; sub with additional broth if preferred)
Instructions
- Sauté the Vegetables: Heat coconut oil in a large pot over medium heat. Add the butternut squash and sauté for 6–8 minutes until slightly softened. Stir in the leeks and apple, cooking for another 2–3 minutes until fragrant.
- Simmer the Soup: Pour in the chicken broth, sage, cinnamon, turmeric (if using), and salt. Stir well. Bring to a gentle simmer and cook for 15–20 minutes until the squash is fork-tender.
- Blend Until Smooth: Remove from heat and let cool slightly for about 10 minutes. Use an immersion blender to puree the soup directly in the pot until smooth. Alternatively, blend in batches using a high-speed blender.
- Add Creaminess: Stir in the coconut milk for added richness (optional). Taste and adjust seasoning if needed.
- Serve & Garnish: Ladle into bowls and top with fresh green onions for a pop of color and flavor. Serve warm and enjoy!
Notes
Serving Suggestions: Pair this soup with a side salad or gluten-free bread for a complete meal.
Tips & Tricks:
- For extra sweetness, increase the apple slightly or use a sweeter variety like Honeycrisp.
- If you prefer a thinner soup, add more broth while blending.
- Use fresh sage instead of dried for a more vibrant flavor (1 tbsp fresh = 2 tsp dried).
Storage & Reheating:
- Store leftovers in an airtight container in the fridge for up to 4 days.
- Freeze individual portions for up to 3 months.
- Reheat gently on the stovetop over low heat, stirring occasionally. If reheating from frozen, thaw overnight in the fridge first.