Butternut Squash and Apple Soup

Silky, creamy and delicious, this butternut squash soup is so simple it’s hard to believe it cooks in about an hour! Paired with toasted pumpkin seeds, this combination may just have you making an extra batch to freeze for later.

Prep time: 15 mins
Cook time: 45 mins
Total time: 1 hour

Serves 6


  • One 4-pound butternut squash – halved, seeded, peeled, and cut into large chunks
  • 2 Golden Delicious apples, peeled and cut in half, core removed
  • 1 large Vidalia or sweet onion, peeled and cut in half
  • 2 Tbsp olive oil
  • 1 tsp garam masala spice blend
  • Kosher salt and freshly ground black pepper
  • 4 cups chicken broth
  • Pumpkin seeds (pepitas)


  1. Preheat oven to 350 degrees.
  2. Arrange squash, apples, and onion in a large roasting pan. Drizzle with the olive oil, sprinkle with the garam masala, and season with salt and pepper. Roast until very soft, 45 to 60 minutes.
  3. Allow roasted vegetables to cool 10 to 15 minutes before proceeding. Pureé the vegetables (plus any good stuff in the roasting pan) in a blender or food processor, adding enough chicken broth to blend smoothly. This soup is best when silky and creamy.
  4. Pour into heavy saucepan and heat; adding remaining broth to adjust texture. Season with salt and pepper.
  5. Toast the pepitas in a little butter in a nonstick skillet with a sprinkle of salt and pinch of garam masala.
  6. Serve soup and garnish with a tablespoon of toasted pumpkin seeds (pepitas).

Recipe courtesy: bariatriceating.com
Photo courtesy: bluecrabmartini.com

Author Info

Blossom Nutritionist

Blossom Nutritionist

Jeni is our registered dietitian. She recently relocated to Las Vegas to escape the long, cold winters of northern Idaho. In addition to being our nutrition specialist, she is also a certified weightlifting and sports performance coach. In her free time, she can usually be found in the gym, hiking with her dogs…or spending entirely too much money at Ikea.

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