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Butternut Squash Soup with Apples and Carrots
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4.67 from 3 votes

Butternut Squash Soup with Apples and Carrots

This easy butternut squash soup with apples and carrots combines warm fall spices with smooth, puréed squash for a delicious snack or light meal!
Prep Time5 mins
Cook Time20 mins
Total Time25 mins
Course: Soups and Stews
Cuisine: American
Keyword: butternut squash soup, healthy lunch
Servings: 6 servings
Calories: 118kcal
Author: Diabetic Foodie


  • 1 tablespoon olive oil (extra-virgin)
  • 1 small onion (chopped)
  • 1 medium butternut squash (peeled and chopped into 1-inch cubes)
  • 1 large apple (cored and chopped)
  • 2 carrots (diced)
  • 2 teaspoons ground cinnamon
  • 1 teaspoon nutmeg
  • 2 teaspoons curry powder
  • ½ teaspoon Kosher salt
  • ½ teaspoon freshly ground black pepper
  • 4 cups vegetable stock
  • ½ cup unsweetened almond milk


  • In a large soup pot (at least 5 quarts), heat the olive oil.
  • Once the oil is hot, add the onion and sauté for about 5 minutes.
  • Add the squash, apple, carrots, cinnamon, nutmeg, curry powder, salt, and pepper. Stir until the spices are evenly distributed, then sauté for about 5 more minutes.
  • Add the vegetable stock and stir to combine. Bring everything to a boil, then reduce the heat and simmer for 20 minutes or until the squash can be easily pierced with a fork.
  • Purée the soup by either transferring it to a food processor or blender, or by using an immersion blender right in the pot.
  • Once the mixture is smooth, stir in the almond milk.


This recipe is for 6 servings of soup.
Leftovers can be stored in an airtight container in the refrigerator for up to 5 days.
I recommend adding an extra splash of almond milk when reheating.


Serving: 1bowl | Calories: 118kcal | Carbohydrates: 24g | Protein: 2g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 0g | Monounsaturated Fat: 0g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 531mg | Potassium: 0mg | Fiber: 5g | Sugar: 8g | Vitamin A: 0IU | Vitamin C: 0mg | Calcium: 0mg | Iron: 0mg | Net carbs: 19g