Through The Fibro Fog

  • Spring Recipes
  • Recipes
  • About Me
  • Ebooks
  • Subscribe
menu icon
go to homepage
  • Spring Recipes
  • Recipes
  • About Me
  • Ebooks
  • Subscribe
subscribe
search icon
Homepage link
  • Spring Recipes
  • Recipes
  • About Me
  • Ebooks
  • Subscribe
×
Home » Recipes » Soups

Butternut Squash and Apple Soup

Published: Sep 30, 2021 · Modified: Apr 18, 2023 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · 10 Comments

Jump to Recipe Print Recipe

This butternut squash and apple soup is the perfect fall recipe! With the smooth and nutty tasting squash, sweet apple and fragrant sage, it's full of flavor and so easy to make for a cozy lunch or light dinner.

Have a peek at my celery apple soup and my butternut leek soup for more sweet and savory flavors!

butternut squash and apple soup in two white bowls on a board.

If you're feeling the need for cozy soups now the leaves are falling from the trees there are so many on my low histamine recipes page. Perhaps you may like my turmeric chicken soup which is so nourishing or the flavorful parsnip and cauliflower soup, which is perfect for a winter's day lunch or light dinner.

This butternut squash apple soup makes the most of seasonal fall produce and has a delicious comforting flavor. Easy to make, it's always a crowd-pleaser with kids and adults alike in my home!

Love butternut squash in a fall salad? Then my butternut and beetroot salad combines roasted vegetables with creamy mozzarella for a flavorful lunch or light dinner.

Jump to:
  • ⭐ Why you'll love this recipe
  • 🥘 Ingredients
  • 📖 Variations on the recipe
  • 🔪 Step by step instructions
  • 💭 Recipe tips and notes
  • 📋 Frequently asked questions
  • 🥬 Alternative soup toppings
  • 🥣 More flavorful soups
  • 📖 Recipe
  • 💬 Comments

⭐ Why you'll love this recipe

  • All the fall flavours - butternut squash is always such a treat when the weather starts to cool. Paired with apple, the natural sweetness comes out for a tasty lunch idea.
  • Packed with goodness - it's bursting with goodness from the fruit, vegetables and fresh herbs.
  • Easy to make - this fall soup is simple to make, in just a few steps.

🥘 Ingredients

wooden board with labelled butternut squash, olive oil, apples, garlic, sage and salt on it.

All the ingredients and their quantities are set out in the recipe card below.

For this fall soup recipe the main ingredients you will need are:

  • Butternut squash: one of the most 'fall' foods I think, and makes the soup such a beautiful colour. Squash has a natural sweetness and works so well with the sage.
  • Apple: gives the soup a really nice freshness and makes it feel light, with a hint of sweetness. I suggest using red apples for extra sweetness.
  • Sage: for a fragrant herb flavor. Fresh is better, but you can use a little dried if not.
  • Vegetable broth: homemade is always the best, so check ingredients from store-bought as some ingredients may not be tolerated.
  • Coconut milk: for that creamy taste.
  • Bread: this is definitely optional, but if you would like to make croutons then use the type of bread that works for you. If not, then enjoy the soup with other toppings (below!)

📖 Variations on the recipe

This is quite an adaptable recipe, and you can easily adjust quantities of some of the ingredients to personal taste.

I'm pretty conservative on my garlic use, always just one clove for me! Like it more fragrant? Add a couple more!

Not a fan of sage? Then I would think that thyme would be lovely too (and it's reputed to have antihistamine qualities for my low histamine readers).

And if you love the taste of apple, then you can add another small one into the pot. I haven't tried it myself, but I imagine it would give a nice sweetness.

🔪 Step by step instructions

This butternut squash soup is very simple to make, and after the prep has just a few 'hands on' steps before you blend and enjoy.

process shots of making butternut squash and apple soup.

STEP 1

Fry the onion and garlic in a little oil until softened, and then add the sage. Cook for another minute or so. Add the butternut squash, apple and salt, and stir to combine. Fry for 2-3 minutes.

STEP 2

Pour in the broth and bring to a boil. Then reduce the heat and pour in the coconut milk. Stir well and keep on a very low simmer for 12-15 minutes or until the butternut squash is cooked through.

STEP 3

Use an immersion blender (hand blender) to blend the soup until it is smooth. Alternatively, transfer to a food processor or Nutri Bullet in batches and blend.

STEP 4

If making the croutons, add the bread cubes to an oiled pan and fry for 4-5 minutes, flipping occasionally until they are crispy.

Then ladle the soup into your bowls. Top with the croutons if using. And enjoy!

💭 Recipe tips and notes

  • Use fresh produce - the depth of flavor in this soup is from the fruit, squash and herbs, so use the best fresh produce you can to make it more delicious.
  • If you don't have fresh herbs, then a pinch of dried will work well also.
  • For those who don't have an immersion blender, you can transfer batches to a food processor to blend.

📋 Frequently asked questions

Do you have to peel butternut squash for soup?

If you are roasting the butternut squash first, then you can include the skin as it will soften and slightly sweeten. For this soup recipe I do suggest peeling it as it would be quite tough and not have the best flavor.

Can I leave out the coconut milk?

You can make this soup without coconut milk. Just be sure to add some extra vegetable stock. It won't have the same flavor or creaminess, but will still be good!

Can I freeze this butternut squash apple soup?

Yes, it is easy to freeze. Just portion into tupperware or ziplock bags. I suggest using within three months, but my low histamine readers will want to read the SIGHI advice on freezing.

🥬 Alternative soup toppings

If you're not a fan of croutons, there are some other fun toppings you could give a try:

  • Toasted pumpkin seeds (pepitas). Simply dry toast until they start to go very slightly light brown and start to pop. Then leave to cool and add to your soup.
  • A swirl of coconut cream makes it extra creamy and looks so pretty too.
  • Extra diced fresh herbs gives even more flavor.
  • Another idea is to make crispy fried sage. It's very simple and would compliment the sage in the soup itself. For a recipe, this one by The Wicked Noodle looks easy to follow.
butternut squash and apple soup in a white bowl on a board.

🥣 More flavorful soups

Soup is always so cozy in the colder months, and I have so many for you to try out, including my chicken and cabbage soup and leek zucchini soup. Some recent recipes to try:

  • diced vegetables, parsley, thyme and garlic in water to make vegetable stock in a pot.
    Low Histamine Vegetable Stock
  • cauliflower fennel soup in a light green bowl next to thyme leaves, garlic cloves and a spoon.
    Creamy Cauliflower Fennel Soup
  • Hokkaido pumpkin in a white bowl next to fresh sage leaves and a striped cloth.
    Hokkaido Pumpkin Soup
  • butternut leek soup in a white bowl topped with herbs and pumpkin seeds on a blue cloth.
    Butternut Leek Soup

I’m always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes! And please do leave a star rating if you've tried the recipe!

📖 Recipe

two bowls of butternut squash and apple soup on a round wooden board.

Butternut Squash and Apple Soup

Claire
This butternut squash and apple soup feels like fall in a bowl! All cozy and comforting, it's so full of flavor. Serves 3-4 depending on portion size.
4.93 from 14 votes
Prevent your screen from going dark
Print Recipe Pin Recipe
Prep Time 15 minutes mins
Cook Time 15 minutes mins
Total Time 30 minutes mins
Course Dinner, Lunch, Soup
Cuisine American, British
Servings 3 servings
Calories 375 kcal

Equipment

  • Immersion blender

Ingredients
  

  • 1 tablespoon olive oil
  • 1 medium-large butternut squash peeled and diced
  • 1 apple diced
  • ½ white onion diced
  • 1 garlic clove diced
  • 3 cup vegetable broth
  • 1 can coconut milk
  • 1-2 teaspoon sage leaves diced (adjust amount to taste)
  • pinch salt

As toppings

  • 1 slice bread optional, cubed
  • 1 teaspoon sage leaves diced

Instructions
 

  • Fry the onion and garlic in olive oil for 4-5 minutes until softened. Add the sage, and fry for a further minute.
  • Add the butternut squash, apple and salt, and stir to combine. Fry for 2-3 minutes. Then pour in the broth and bring to a boil.
  • Reduce to a simmer and pour in the coconut milk. Stir well and keep on a very low simmer for 12-15 minutes or until the butternut squash is cooked through.
  • Blend using an immersion (stick) blender until smooth.
  • If using, fry the bread cubes in olive oil until crispy to make your croutons.
  • Ladle the soup into your bowls, and top with the croutons (if using) and some diced sage leaves. Enjoy!

Notes

  • If you don't have fresh sage, a touch of dried works well too. It's quite pungent so only use a little to begin with.
  • Check the butternut squash is fork tender. If not, give it a few more minutes of cook time before blending.
  • Use gluten-free bread to make the croutons if you have that dietary requirement.
  • Please note that nutritional information is offered as a courtesy. It is auto-generated and should be understood to be an estimate.
 
Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine
All ingredients score 0 on the SIGHI list, with the exception of:
  • bread will vary depending upon ingredients.
  • garlic, which scores 1.
  • vegetable broth will vary depending upon ingredients.

Nutrition

Calories: 375kcalCarbohydrates: 22gProtein: 5gFat: 32gSaturated Fat: 25gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 0.003gSodium: 62mgPotassium: 396mgFiber: 3gSugar: 9gVitamin A: 69IUVitamin C: 6mgCalcium: 53mgIron: 5mg
Tried this recipe?Mention @lowhistaminekitchen or tag #lowhistaminekitchen!
Tweet
Share
Pin
Share

More Cozy & Warming Soups

  • chicken soup with butternut squash in a white bowl next to a pumpkin and fresh parsley.
    Chicken Soup with Butternut Squash
  • celery apple soup in a white bowl next to red apples and celery leaves.
    Celery Apple Soup
  • vegetable soup without tomatoes in a white bowl with a spoon in it next to a small bowl of fresh parsley.
    Vegetable Soup without Tomatoes
  • cauliflower potato leek soup in a white bowl with a spoon next to a small bowl of fresh thyme leaves.
    Cauliflower Potato Leek Soup

Comments

  1. DW says

    January 12, 2024 at 4:15 pm

    I want to thank you for all of the delicious recipes! My daughter has been struggling
    for 6 months and the low histamine diet has saved her from losing any more weight.
    Your recipes are soothing and healthy and delicious! I also appreciate the SIGHI compatibility! Thank you for making your blog and giving us free recipes. We appreciate YOU!

    Reply
    • Claire says

      January 13, 2024 at 10:12 am

      You're very welcome and I'm glad to hear that you like them!

      Reply
  2. Jules says

    October 23, 2023 at 9:49 pm

    5 stars
    Made this today for my dinner and it has such a lovely delicate flavour. Had it with gf rolls, mozzarella and pears and it was the perfect autumn meal! Will definitely be adding it to my regular soups.

    Reply
    • Claire says

      October 24, 2023 at 9:10 am

      Oh that sounds like a very delicious dinner! So glad you liked the butternut soup and will keep making it.

      Reply
  3. Bridget says

    October 25, 2022 at 11:34 am

    Can you freeze this ?

    Reply
    • Claire says

      October 25, 2022 at 6:15 pm

      Yes, it can be frozen. When you reheat you may need to add a touch of water or vegetable broth. Enjoy!

      Reply
  4. Jen says

    March 15, 2022 at 2:38 am

    4 stars
    Hi, thanks for the recipe! I have also made this without coconut and used water instead of broth and it is still 😊 good…

    Reply
    • Claire says

      March 15, 2022 at 9:45 am

      So glad you like it, and found some alternatives that work for you 🙂

      Reply
  5. Hannah says

    January 17, 2022 at 10:09 pm

    5 stars
    This is one of my favorite recipes and is so easy - I love how I actually enjoy cooking it, no stress, and it makes the kitchen smells wonderful. This is definitely going to stay in my family's rotation!

    Reply
    • Claire says

      January 18, 2022 at 9:00 am

      So glad you like it Hannah! I love how soup makes the kitchen smell so cosy too.

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

More about me →

Spring Dinner Ideas

  • mascarpone chicken with asparagus and mashed potatoes on a light brown plate.
    Mascarpone Chicken
  • broccoli asparagus pasta in a bowl with a brown rim with forks on a white cloth next to it.
    Broccoli Asparagus Pasta
  • vegetarian gnocchi soup in a white bowl on a beige cloth next to a spoon and small bowl of parsley.
    Vegetarian Gnocchi Soup
  • creamy pesto gnocchi in a white bowl with a spoon next to fresh basil leaves.
    Creamy Pesto Gnocchi
  • ricotta stuffed chicken breast on a cream plate next to herbs, arugula and sweet potato.
    Herb Ricotta Stuffed Chicken Breast
  • vegetable soup without tomatoes in a white bowl with a spoon in it next to a small bowl of fresh parsley.
    Vegetable Soup without Tomatoes

Featured On

collage of brand names including Parade, Feed Feed, Big Oven, MSN, Food Gawker and Finding Vegan.

Popular Recipes

  • chicken thighs on a cream fluted plate garnished with herbs.
    Air Fryer Boneless Skinless Chicken Thighs
  • stack of grated potato fritters on a white plate with fresh herbs and glass of water in the background.
    Grated Potato Fritters
  • creamy paprika chicken in a light grey skillet.
    Creamy Paprika Chicken
  • cod fillet, roasted potatoes and vegetables on a white plate.
    Air Fryer Frozen Cod

As an Amazon associate I earn from qualifying purchases.

Please see my disclaimer. I am not a doctor or healthcare professional. All posts are for informational purposes only and do not constitute medical or dietetic advice in any way.

veda ambassador logo.

Footer

↑ back to top

About

  • About Me
  • Disclaimer
  • Accessibility
  • Privacy Policy

Newsletter

  • Sign Up! for emails and updates

Contact

  • Contact Me

Copyright © 2025 Through The Fibro Fog

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required