Gut Healing Butternut Squash Soup

Winter is here, which means soup weather!  To me, there’s nothing more comforting than to sip on some soup with good company and a fire crackling in the background.

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There are many different kinds of soup that I enjoy, however one of my favorites is butternut squash soup.  Given that I normally don’t use a recipe, the taste varies with each batch, which always makes it exciting!

I recently brought this soup to a couple different potluck parties, along with some freshly made sour dough bread, and requests started coming in for the recipe.   I consequently decided that I should take the time to narrow down the ingredients so that I can share this delicious recipe!

Besides the comforting taste, I also like the fact that the soup contains many ingredients that are soothing to the gut:

Bone Broth: there are so many benefits to be gained from consuming bone broth!  The amino acid structure and high gelatin content makes it soothing and healing for the gut.  It also improves digestion and enforces the immune system.  The broth is rich in glycine as well, which is an essential amino acid that aids the entire body, specifically assisting many different muscle, cognitive and metabolic functions.

Turmeric: contains curcumin, which is a natural anti-inflammatory.  It is also known for increasing the antioxidant capacity of the body.

Ginger: is known for reducing indigestion and nausea.  However, ginger is also a powerful aid in helping regulate digestion and metabolism of food.  Lastly, ginger also plays a key role in boosting the immune system and contains anti-bacterial properties that serve as a natural antibiotic.

Cinnamon: is also known for its antioxidant abilities.  Cinnamon has been shown to have positive effects on blood sugar, and also helps with digestion and strengthening the immune system.

Coconut Oil: contains many benefits as well.  Specific benefits to the gut include its antimicrobial properties, which help reduce irritation and fight infection in the gut that results from Candida.  The high (beneficial) fat content in coconut oil is also known to aid in digestion.

Now that you know how delicious and nutritious this soup is, let’s get to work!

One of the secrets to creating a richer tasting soup, it to first roast the main vegetables.  This helps to bring out the sweetness and flavor more intensely.  Start by peeling and chopping a whole butternut squash into 1 inch cubes.  Next, chop up one apple and one onion into pieces similar in size to the squash.

Toss this mixture with 1-2 Tablespoons of (melted) coconut oil, place in a rectangular, glass baking dish, and sprinkle with cinnamon and nutmeg.  Roast the veggies in the oven at 400 degrees Fahrenheit for about 35-45 minutes, until the veggie mixture is tender.

Meanwhile, chop 2 whole carrots and 2 stalks of celery.  In a large Stock Pot, melt 1 Tablespoon Coconut oil and then sauté the carrots and celery for 2-3 minutes.  Add 1 Tablespoon Turmeric powder, 1 Tablespoon Ginger powder, 2 teaspoons ground Cinnamon and 1/2-1 teaspoon ground Nutmeg.  Continue stirring another 2-3 minutes until the spices become fragrant and the veggies are starting to get tender.

Add in approximately 4 cups of bone broth, and 1/2 can of full fat coconut milk.  I have used the full can before and this will result in a creamier soup.  Additionally, I have substituted almond milk and it also turned out great!

Bring this mixture to a boil, and then turn heat to low and simmer.

When the butternut squash mixture is done, add it to the stockpot.  At this point, I use an immersion blender to blend the soup mixture until smooth.  Other options would be to throw it into a blender (this is my favorite blender of choice!) and blend until smooth, then return to the stock pot.  Let soup simmer for at least 30 minutes or up to an hour.  The soup will get thicker the longer you let it cook.

Gut Healing Butternut Squash Soup


  • 1 large Butternut Squash, chopped into 1 inch cubes
  • 1 apple, chopped into 1 inch cubes (use any type of apple you choose, I used Fuji)
  • 1 onion, chopped into 1 inch cubes
  • 2 large carrots, chopped
  • 2 stalks celery, chopped
  • 1 Tablespoon dried Turmeric
  • 1 Tablespoon dried Ginger, or 2 T. freshly grated Ginger
  • 2 teaspoons Cinnamon
  • 1/2-1 teaspoons Nutmeg
  • 4 Tablespoons Coconut Oil, divided
  • 4 cups Bone Broth, homemade if possible
  • 1/2 can full fat coconut milk, you can use the full can for a richer soup if desired; you may also substitute 8-10 ounces plain almond milk
  1. Preheat oven to 400 degrees Fahrenheit.
  2. Place the squash, apple and onion into a 9 x 12 glass baking dish.  Melt 1-2 T. coconut oil and toss with squash mixture.  Sprinkle cinnamon and nutmeg on top.  Bake 35-45 minutes, stirring once, until vegetables are tender and can be pierced easily with a fork.
  3. Meanwhile, melt the other 2 T. of coconut oil in a large stock pot.  Sauté carrots and celery for 2 minutes.  Add spices and continue to sauté for another 2-3 minutes, until the spices become fragrant and the veggies are tender.
  4. Add broth and coconut milk to the stock pot and bring to a boil.  Reduce heat and simmer.  Depending on the thickness of the soup you desire, you may add more broth until the desired consistency is reached.
  5. When the squash mix is done, remove from oven and add veggies to the stock pot.  Use an immersion blender to blend the soup until smooth.  You may also put soup into a blender and then transfer back to the stock pot.  Continue to simmer for 30 minutes to 1 hour.  The soup will become thicker the longer it cooks.  Adjust spices according to desired taste.
  6. Serve the soup hot!
Additional Notes:
  1. The soup will keep in the refrigerator for up to 5 days; you may also freeze it up to 6 months.
  2. Toppings I have found to be a great addition include: roasted pumpkin seeds, adding a swirl of coconut milk on top, and/or adding an extra sprinkle of cinnamon or nutmeg.
  3. The soup will thicken after sitting in the refrigerator overnight.  You may add some extra bone broth to the soup while reheating to make it thinner in consistency if desired.

Let me know how you like it!


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4 thoughts on “Gut Healing Butternut Squash Soup

  1. I made the gut healing butternut soup it was a little time consuming but worth it I did use ghee instead of coconut oil . After I roasted and sauté I put it all in the instant pot for 8 min then I used my blender ! Now I will need to make more bone broth ! I have made other squash soups but this by far the best one!

  2. I made this for a dinner party today and it was a big hit, empty bowls and requests for seconds. Even my 3 year old asked for more! I used fresh grated ginger and turmeric.l bc I had them both on hand. Great recipe!

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