This warming, Whole30-compliant soup layers naturally sweet roasted butternut squash with aromatic toasted spices and coconut milk for a rich, satisfying bowl.

With hints of cumin, cinnamon, and nutmeg, it’s cozy without being heavy—perfect for fall dinners or batch-prep lunches.

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Whole30 Butternut Squash & Toasted Spice Soup Ingredients

• 1 medium butternut squash (about 2.5 lbs), peeled, seeded, and cubed
• 1 tablespoon olive oil (or avocado oil)
• 1 medium yellow onion, chopped
• 2 garlic cloves, minced
• 1 teaspoon ground cumin
• ½ teaspoon ground cinnamon
• ¼ teaspoon smoked paprika
• ¼ teaspoon ground nutmeg
• ½ teaspoon sea salt, plus more to taste
• 4 cups Whole30-compliant vegetable or chicken broth
• 1 (13.5 oz) can full-fat coconut milk (unsweetened)
• Optional: 1 small apple (such as Honeycrisp), peeled and chopped — adds natural sweetness

Optional Toppings:

• Fresh herbs (parsley, thyme)
• Cracked black pepper
• Compliant cooked sausage or shredded chicken

Kitchen Tool Tips

• Immersion Blender – I use this immersion blender to puree soups directly in the pot—less mess, fast cleanup.
• Sheet Pan – Roasting the squash on a sturdy, rimmed pan deepens the flavor and caramelizes natural sugars.
• High-Speed Blender – For ultra-smooth texture, a good blender makes a noticeable difference.

How to Make Whole30 Butternut Squash & Toasted Spice Soup

1. Roast the Squash:
   Preheat oven to 400°F. Toss squash cubes with ½ tablespoon oil and a pinch of salt. Spread on a baking sheet and roast for 25–30 minutes, until tender and lightly browned.
2. Sauté the Aromatics:
   In a large soup pot, heat the remaining ½ tablespoon oil over medium heat. Add onion and cook until soft, about 5 minutes. Stir in garlic, cumin, cinnamon, paprika, and nutmeg. Toast the spices for 1 minute until fragrant.
3. Simmer the Soup:
   Add roasted squash, broth, and apple (if using). Bring to a boil, then reduce to a simmer for 10 minutes.
4. Blend Until Smooth:
   Use an immersion blender to puree until smooth. Or carefully transfer to a blender in batches. Return to pot.
5. Finish with Coconut Milk:
   Stir in coconut milk and gently reheat for 2–3 minutes. Taste and adjust salt if needed.

Nutritional Information

Per serving (4 servings):

• Calories: 260
• Fat: 17g
• Carbohydrates: 25g
• Protein: 4g
• Fiber: 5g
• Sodium: 560mg

How to Serve

Serve hot, topped with chopped herbs, black pepper, or a swirl of coconut milk. For a full meal, pair with compliant sausage, roasted chicken, or a simple arugula salad.

Storage

• Refrigerate: Store in an airtight container for up to 5 days.
• Freeze: Freeze in portions for up to 3 months. Leave room for expansion.
• Reheat: Warm gently on stovetop or microwave in 60-second intervals, stirring in between.

FAQ

Can I use frozen butternut squash?

Yes, frozen cubed squash works well and skips the peeling step. Just roast or simmer directly from frozen.

Is coconut milk required?

It adds body and richness, but you can use cashew cream or extra broth for a lighter version.

What protein can I add?

Compliant sausage, shredded chicken, or even ground turkey sautéed with sage are all great options.

Can I prep this in advance?

Absolutely—this soup holds up well in the fridge or freezer and is ideal for meal prep.

Does this soup taste sweet?

It’s naturally sweet from the squash and onion, with warm spice—not sugary. The optional apple adds depth, not dessert vibes.

Flavor Pairing Suggestions

This soup pairs beautifully with:

• Fresh greens – try lemon-dressed kale or arugula
• Crunchy toppings – pumpkin seeds, compliant bacon bits
• Bright condiments – pickled red onions or a splash of apple cider vinegar

Freezer-Friendly Prep Notes

For best freezer texture, make the soup up through the blending step. Add the coconut milk only when reheating—it helps prevent separation and keeps it silky.

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If you try this recipe, I’d love to hear your thoughts in the comments below.