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Butternut Squash Apple Soup

This 35-Minute Butternut Squash Soup is made with creamy squash, tart Granny Smith apple, and herbaceous rosemary and sage for a creamy soup bursting with fall flavor. Vegan, Gluten-Free, Oil-Free option.
Course Soup
Cuisine American
Method Stovetop
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 6 servings
Calories 245kcal
Author Caitlin Shoemaker


  • 1 tablespoon olive oil
  • 1 small yellow onion diced
  • 2-3 cloves of garlic minced
  • 1 Granny Smith apple diced
  • 1/2 tablespoon chopped fresh rosemary or 1 tsp dried
  • 1 teaspoon finely chopped fresh sage or 1/2 tsp dried
  • 1 small butternut squash peeled and diced (about 5–6 cups/800 g)
  • 1 13.5 ounce can full-fat coconut milk
  • 3 cups vegetable broth
  • Salt and black pepper to taste


  • Aromatics: Warm the oil in a large pot or dutch oven over medium-high heat. Add the onion and apple and sauté until the onion is translucent, 3 to 5 minutes Add in the garlic, rosemary, sage, and a pinch of salt. Sauté for an additional 1 to 2 minutes, until fragrant.
  • Bring to a Boil: Add in the squash, coconut milk, and vegetable broth. Stir well, then bring to a boil over high heat.
  • Simmer: Reduce the heat to medium-low and simmer uncovered for 10 to 12 minutes, until the squash is fork-tender.
  • Blend: Carefully use an immersion blender to blend the soup until smooth. You can also transfer the soup to an upright blender with a venting lid; blend on high speed for 14 to 60 seconds, until creamy.
  • Serve: Serve as desired; leftovers will keep in the refrigerator for up to 5 days, or can be frozen for up to one month.


  • Oil-Free: Sauté the vegetables in step 1 in 1/4 cup (60 ml) of water or additional vegetable broth instead of oil.
  • Apples: I would not recommend substituting another variety of apple here; Granny Smith provides a nice, unique tart flavor
  • Coconut Milk Swirl: If you’d like to garnish your soup with a coconut milk swirl (as seen in the blog post photos), simply set aside ~1/4 cup (60 ml) of coconut milk before adding to the pot in step 2. Use a spoon to drizzle the milk over the bowls right before serving.


Calories: 245kcal | Carbohydrates: 24g | Protein: 3g | Fat: 17g | Saturated Fat: 13g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 2g | Sodium: 15mg | Potassium: 657mg | Fiber: 4g | Sugar: 7g | Vitamin A: 13309IU | Vitamin C: 30mg | Calcium: 83mg | Iron: 3mg