Spiced Butternut Squash Soup (Paleo, Whole30)

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Spiced Butternut Squash is one of my favorite fall soups.

Spiced Butternut Squash Soup | stephgaudreau.com

Man, I love soup. It’s warm, filling and a perfect way to bump up veggie consumption without having to gnaw down on a plate of kale (no offense, kale…I still love you). Sometimes, though, it’s just more fun to slurp up a bowl of soup.

This recipe’s actually based on one that I made when I first started this blog but I decided to switch things up by changing the spices. The sky’s the limit here and you can really get creative with new flavor combinations.

To make the best tasting butternut squash soup, my secret is to roast the squash first…it brings out a caramelized, almost nutty flavor that steaming it can’t give. It’ll take a bit of extra time, but it’s so worth it, so don’t skimp out. Once that’s done the rest of the soup is a snap to put together. Bonus points for using your own stock for a liquid.

Spiced Butternut Squash Soup | stephgaudreau.com

Spiced Butternut Squash Soup

Course: Soup
Cuisine: Gluten-Free, Paleo, Veggies, Whole30
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Servings: 6
Calories: 138 kcal
Author: Steph Gaudreau

Spiced Butternut Squash Soup is a perfect way to bump up veggie consumption, changed up with sumptuous spices.



  • 1 large butternut squash
  • 3 carrots
  • 4 cups chicken stock
  • 1/2 cup coconut milk
  • 1 tsp cumin
  • 1 tsp cinnamon
  • Salt and pepper to taste
  • 1 tbsp coconut oil melted
  • 1/2 tsp dried ginger


  1. Preheat the oven to 400°F (200°C). Line two baking sheets with parchment paper.
  2. Peel the squash and cut it lengthwise down the middle. Scoop out the seeds (they’re delicious roasted by the way). Chop the squash into a large dice. Place on the baking sheet and drizzle with a bit of coconut oil and sprinkle with salt and pepper. Do the same with the carrots (I usually leave them unpeeled).
  3. Bake the carrots and squash for at least 20 minutes or until the veggies are soft and lightly brown around the edges. Remove from the oven and put the veggies in a pot.
  4. Add the rest of the ingredients: chicken stock, coconut milk, cumin and cinnamon to the post and stir.
  5. Now, puree the soup until smooth. If using a blender, you’ll probably need to do this in at least two batches (use caution when putting hot liquids in a blender). If using an immersion blender, you can puree it right in the pot. Adjust seasonings with salt and pepper.
  6. Serve hot. Bonus points if you sprinkle with some roasted squash seeds (I throw them in the oven on a small sheet tray with a bit of chipotle pepper and salt. Roast for about 10-15 minutes while the squash cooks, for texture.

Recipe Notes

My recipes are all in a meal planner. Check it out!

Nutrition Facts
Spiced Butternut Squash Soup
Amount Per Serving
Calories 138 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 6g 30%
Cholesterol 4mg 1%
Sodium 253mg 11%
Potassium 324mg 9%
Total Carbohydrates 10g 3%
Dietary Fiber 1g 4%
Sugars 4g
Protein 4g 8%
Vitamin A 102.3%
Vitamin C 3.2%
Calcium 2.6%
Iron 5.6%
* Percent Daily Values are based on a 2000 calorie diet.

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Spiced Butternut Squash Soup | stephgaudreau.com

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