Butternut Squash Soup

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See what I did there? Fall in love with butternut squash… It’s a fall food… (ok – I admit I’m not all that great at making jokes and have a pretty dry sense of humor). I digress…

10 reasons to fall in love with butternut squash

Part of the pumpkin family, butternut squash is identified by its large pear-shape and golden-yellow pumpkin color. It’s also one of my favourite fall vegetables – its readily available in super markets from September until the middle of December and they store well for many weeks in a humid-free, well ventilated place at room temperature. 

10 Reasons to love Butternut Squash

5 Health Benefits of Butternut Squash

  1. Vitamin Powerhouse: Butternut squash packs a boatload of vitamins such as vitamin A, B-complex vitamins (folates, riboflavin, niacin, vitamin B-6, thiamin and pantothenic acid. It actually has MORE vitamin A than that of a pumpkin! Vitamin A is a powerful natural anti-oxidant required by the body for maintaining the integrity of skin and mucus membranes. Some research studies suggest that natural foods richin vitamin A help to prtect the body against lung and oral cavity cancers. One cup of baked squash offers 145 percent of your daily recommended vitamin A!
  2. Natural poly-phenolic flavonoid compounds: Butternut squash is chock full of natural poly-phenolic flavonoid compounds like ? and ß-carotenes, cryptoxanthin-ß, and lutein. These compounds convert to vitamin A inside the body and offer the same protective functions of vitamin A on the body.
  3. High in Potassium: Butternut squash provides significant amounts of potassium which is important for muscle contractions (exhaustion of the sodium- potassium pump is the major cause of muscle fatigue during exercise) and is the driving force behind secondary transport mechanisms that allow cells to do their primary functions.
  4. Similar mineral profile as that in a pumpkin: Butternut squash offers up iron, zinc, copper, calcium and phosphorus in abundance.
  5. Low in fat: Butternut squash is overall low in fat but has a healthy amount of anti-inflammatory omega-3 fats.

Besides being AMAZING in the nutrition department, butternut squash is also incredibly yummy to eat! Because pumpkin is so last fall, here are 5 awesome recipes that will further help you fall in love with butternut squash (if you haven’t already).

5 Awesome Butternut Squash Recipes

  1. Butternut Squash Fries – My Fussy Eater
  2. Creamy Butternut Squash Pasta – Two Peas and their Pod 
  3. Orange Glazed Brussls Sprouts & Butternut Squash – Heart Beet Kitchen
  4. Garlic Roasted Butternut Squash: – Rasa Malaysia
  5. And my personal favourite….
Photo Collage (1)

Butternut Squash Soup Recipe

Butternut Squash Soup Recipe

Yield: 5
Cook Time: 25 minutes
Total Time: 25 minutes

This is the BEST Butternut Squash Soup Recipe I have EVER tasted, I literally licked my bowl clean. Great recipe to save for later!!


  • 3 cups butternut squash, peeled, seeded, and cubed
  • 1 large apple, peeled and quartered
  • 1/3 cup onion, chopped
  • 1 Tbs minced garlic
  • 1/4 cup flour
  • 1/4 teas thyme
  • 1/8 teas salt
  • 1 1/4 cup veggie broth


  1. Steam the squash and apple until soft.
  2. While your squash is steaming, sauté the onion and garlic until the onion is clear.
  3. Add remaining ingredients to blender and blend for 3 or 4 minutes, or until the mixture thickens.
  4. Add quash, apple and onion to the blender.
  5. Blend until smooth, less than one minute.
  6. Serve and enjoy!

Did you make this recipe?

Please leave a comment below or snap a pic and hashtag it #Salads4Lunch — I'd love to see all of your tasty creations on Pinterest, Instagram, Facebook, and Twitter!

Question: When was the last time you had this nutritional powerhouse?

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  1. Last week! I love butternut squash soup and made a huge crockpot full. I’m always looking for new butternut squash soup recipes to try

  2. Laura @ Mommy Run Fast says:

    LOVE butternut squash! We’ve been roasting it or making a coconut curry soup… I have dozens of other recipes too but we tend to stick with what we love. It’s so yummy!

  3. I LOVE butternut squash! I have two very different recipes – one is kind of sweet, one is super spicy – and I make them both regularly in the winter.

  4. Karen @ Fit in France says:

    Loved this ! I eat butternut squash 3 or 4 days a week in the fall… most always roasted. Thanks for the info and new recipe ideas.

    1. No problem Karen, thanks for stopping by!

  5. jill conyers says:

    I don’t think I’ve ever tried a type of squash I didn’t like, including butternut. The recipe sounds delicious!

  6. Nicole @ Squash on Squash says:

    Well I am clearly a fan of squash (butternut squash is probably my fave) so I am alllll over this post! Thanks for all the recipes… can’t wait too try some of them!

  7. I had some just last week! Ever since becoming a vegetarian, I’ve learned to LOVE squash. Butternut squash is my second favorite…my first is spaghetti squash!

  8. Cynthia @ You Signed Up For WHAT?! says:

    I love love butternut squash!

  9. Great share! Thanks! To be honest, I have NEVER tried or cooked with butternut squash… I just have had NO clue where to begin! 🙂 I guess there is a first time for everythign. 🙂

  10. Christine @ Love, Life, Surf says:

    This looks delicious!!

  11. Deborah @ Confessions of a Mother Runner says:

    Who needs 10 reasons? Butternut squash is awesome I’ve been kind of obsessed with it

  12. AlexandraFunFit says:

    I love butternut squash too. I really fall for it. Thanks for the recipe. I will actually go make it now, for lunch.

  13. Lynda@fitnessmomwinecountry says:

    Janice, I agree. Butternut squash is amazing. We just had some last night in fact AND I just made a butternut squash and carrot soup last month. 🙂

  14. Jen @ Pretty Little Grub says:

    I don’t need anymore reasons to fall in love with butternut squash. I seriously love it. I eat it like it’s candy. I have one at home right now that I’m going to make for supper. Soup sounds like an excellent way to have it 🙂