Whole30 Butternut Squash & Toasted Spice Soup
This creamy, dairy-free soup is packed with warming spices and Whole30-friendly ingredients. It’s rich in flavor but free from added sugar, grains, or dairy, making it perfect for clean eating resets. A great winter soup recipe for sticking to goals without giving up cozy meals. Freezer-friendly and meal-prep approved.
Whole30 Butternut Squash & Toasted Spice Soup
4
servingsKeep the screen of your device on
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 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
Directions
- 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 to 30 minutes, until tender and lightly browned.
- 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.
- Simmer the Soup:
- Add roasted squash, broth, and apple (if using). Bring to a boil, then reduce to a simmer for 10 minutes.
- Blend Until Smooth:
- Use an immersion blender to puree until smooth. Or carefully transfer to a blender in batches. Return to pot.
- Finish with Coconut Milk:
- Stir in coconut milk and gently reheat for 2 to 3 minutes. Taste and adjust salt if needed.
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