Ah, the flavors of fall – this might be my favorite time of year. From colorful leaves to cozy sweaters to seasonal produce that grounds and nourishes us for the colder months ahead, there’s so much to celebrate. This butternut squash and apple soup is a perfect example of the kind of recipe I’ll have on repeat this season. The natural sweetness of squash and apples, paired with warm spices, creates a cozy meal that’s both nutritious and comforting. Using water-based cooking to support digestion and cellular health, I steam and simmer everything gently in broth and water instead of roasting in oil or adding heavy cream. The result is a soup that’s lighter, easier on the gut, and still full of flavor – simple enough for a weeknight dinner, yet special enough for the holidays.
Why You’ll Love This Butternut Squash & Apple Soup
Cozy + seasonal: The natural sweetness of butternut squash and apples paired with warm spices makes this the perfect fall and winter recipe.
Gut-friendly: Made with water-based cooking (steaming + simmering) instead of roasting in oil or adding cream, it’s lighter and easier to digest.
Nutrient-rich: Packed with fiber, antioxidants, and vitamins A and C to support immune and cellular health.
Simple + versatile: Just a handful of ingredients and one pot. Easy for weeknights but special enough for the holidays.
Make-ahead friendly: Stores well in the fridge or freezer, making it perfect for meal prep or entertaining.
Ingredients You’ll Need
Butternut squash – peeled, seeded, and cubed
Apples – choose a naturally sweet variety like Honeycrisp or Fuji
Onion – yellow or white, for depth of flavor
Broth or water – vegetable or chicken broth adds flavor while keeping the method water-based (I like to use a combination of the two!)
Warm spices – ginger, cinnamon, and nutmeg to bring out cozy fall flavors
Sea salt + black pepper – to taste
Optional toppings: pumpkin seeds, a swirl of coconut milk, fresh herbs, or a drizzle of olive oil after cooking
Tips, Variations, & Substitutions
Shortcut: Use pre-chopped butternut squash that you find at your local grocery store.
Swap the fruit: Use pears instead of apples for a slightly different sweetness, or try a mix of both.
Add more veggies: Carrots, parsnips, or sweet potatoes can be simmered and blended in for nutritional variety.
Spice it up: Add curry powder, turmeric, or a pinch of cayenne for a warming, savory twist.
Make it creamier: Stir in a splash of coconut milk or a dollop of Greek yogurt before blending.
Boost the protein: Use bone broth instead of vegetable broth for extra protein and minerals.
Keep it FODMAP-friendly: Omit the onion if sensitive. You can also use garlic-infused oil (drizzled after cooking) for extra flavor and healthy fats.
Toppings to try: Raw, sliced apples, pumpkin seeds, fresh herbs, a swirl of coconut cream, or even a drizzle of olive oil added after cooking. Toppings always create a beautiful presentation, especially if you are serving during a dinner party or holiday.
Make it a meal: You can enjoy the soup alone, or I love pairing it with a side. One night it was white rice and chicken thighs; for lunch the next day it was a piece of toasted sourdough with turkey. The possibilities are endless.
Storage & Meal Prep
One of the best things about this soup is how well it keeps, making it perfect for meal prep or cooking ahead for a busy week.
- Refrigerator: Store in an airtight glass container for 4–5 days.
- Freezer: Freeze in individual portions or a large container for up to 3 months. Thaw overnight in the fridge before reheating. Tip: If you’re freezing, leave out any dairy-based toppings (like yogurt) and add them fresh when serving.
- Reheating: Warm gently on the stovetop over medium-low heat, adding a splash of broth or water if the soup has thickened.
This butternut squash and apple soup is fall in a bowl: cozy, nourishing, and perfectly balanced between sweet and savory. By using water-based cooking methods, it’s lighter, easier to digest, and still full of flavor. Whether you make it for a quick weeknight dinner, prep it ahead for busy days, or serve it as part of a holiday meal, this recipe is one that always delivers comfort and nourishment. I hope it becomes a staple in your kitchen the way it has in mine.
Easy Butternut Squash & Apple Soup {Gut-Friendly, Perfect for Fall}
Equipment
- Large pot or Dutch Oven
- Blender or hand blender
Ingredients
- 1 medium butternut squash peeled, seeded, and cubed (about 4 cups)
- 2 medium apples Honeycrisp, Fuji or Gala, peeled, cored, and chopped
- 1 medium yellow onion chopped (omit if FODMAP sensitive)
- 3 –4 cups filtered water or vegetable broth depending on desired thickness, plus more for cooking
- 1 teaspoon grated fresh ginger optional, for warmth + digestion
- ½ teaspoon ground cinnamon
- ¼ teaspoon nutmeg
- Sea salt to taste
Instructions
- Add water or broth to cover the bottom of a large pot or Dutch oven over medium heat. Add the onion, and cook until translucent and aromatic, about 5 to 7 minutes. Add the apple and cook about 3 to 5 more minutes.
- Add the butternut squash and the rest of the water or broth to the pot. Bring to a boil, then reduce to a simmer. Cook covered for 20–25 minutes, until squash and apples are fork-tender.
- Add the ginger, cinnamon, nutmeg, and salt. Using a hand immersion blender, blend until smooth. You can also transfer the mixture (with liquid) to a high-speed blender and process until creamy. Add more water/broth if needed to thin.
- Taste and adjust the seasoning if desired. If you used a blender, return the soup to the pot to warm through if needed. Serve warm.
