Butternut Squash, Carrot and Apple Soup

Updated: August 12, 2019

Butternut squash, carrot and apple soup

A glorious color, this rich, creamy soup brings together the best of the fall harvest and protects our bones with an assortment of anti-inflammatory phytonutrients:

    • Beta-carotene in the squash and carrots
    • Quercitin in the apples and onions
  • Plus a hefty serving of fiber that will feed the healthy bacteria in your digestive tract, improving digestive function and your ability to absorb the nutrients our bones need. 

Butternut Squash, Carrot & Apple Soup Recipe

Serve it with a salad of tossed greens (spinach, kale, Swiss chard contain the richest assortment of bone-boosting minerals), and a slice of homemade gluten-free sourdough bread or cornbread, and know you are nourishing your bones well.

Butternut squash, carrot and apple soup

Butternut Squash, Carrot and Apple Soup

Its decadent taste will delight you without expanding your waistline. It’s low in calories but quite filling, which is especially nice now as we head into the holidays.
5 from 8 votes
Prep Time 40 minutes
Cook Time 25 minutes
Total Time 1 hour 5 minutes
Course Soup
Cuisine American
Servings 8 cups
Calories 101 kcal


  • 2 tbsp butter organic, preferably from pastured cows (or organic vegan butter)
  • 1 medium red onion chopped
  • 1 medium butternut squash organic, cut into bite-sized chunks (about 5-6 cups of cubed squash)
  • 2 tbsp olive oil extra virgin
  • 4-5 carrots organic, cut in half lengthwise and then cut again horizontally into small pieces
  • 2 tart apples cored and chopped (Braeburn or Granny Smith)
  • 6 cups vegetable broth (for my broth, I add 3 tablespoons of miso to 6 cups water and heat to dissolve)
  • sea salt to taste
  • ground black pepper to taste


  • 3 tbsp miso (for the vegetable broth)
  • 1 green curry paste (Thai Kitchen)

To garnish

  • parsley
  • whole milk plain yogurt organic


  • Toss your cut up butternut squash in olive oil, and roast in the oven at 325 degrees for 30 minutes.
  • While squash is roasting, melt the butter in a 6-quart (i.e., large) soup pot and saute the onion, carrots, and apples over medium heat for 10 minutes. (You want to use a big enough soup pot so when you puree this soup with an immersion blender, it doesn’t splatter out.)
  • Lower the heat to simmer, cover and continue to simmer another 20-25 minutes until the butternut squash is done.
  • If using miso to make your broth, heat 6 cups of water and stir in the 3 tablespoons of miso until dissolved.
  • Add the roasted butternut squash to the other vegetables and apples in your soup pot.
  • Add the 6 cups of broth.
  • Puree with an immersion blender — if you don’t have one, just transfer small batches to a blender and process until smooth.
  • Taste and season as desired with salt (if you have used miso for your broth, salt will most likely not be needed) and freshly ground black pepper.
  • If you prefer a spicy soup, stir in 1 tablespoon of Thai Kitchen Green Curry Paste until well mixed.
  • Garnish with a sprig of parsley or top with a dollop of organic whole milk yogurt.


Extra Nutrition Facts:
1 cup (8 ounces) of this soup 10,451 IU pro-vitamin A (carotenoids– beta-carotene, alpha-carotene, beta-cryptoxanthin, lutein+zeaxanthin), 17 mcg folate, 1.48 mcg K1, 42 mg calcium, and 25 mg magnesium.


Calories: 101kcalCarbohydrates: 11gFat: 6gSaturated Fat: 2gCholesterol: 7mgSodium: 751mgPotassium: 146mgFiber: 1gSugar: 7gVitamin A: 5615IUVitamin C: 3.9mgCalcium: 13mgIron: 0.1mg
Keyword apple, butternut squash, carrot
Tried this recipe?Let us know how it was!

This is a great soup to try over the weekend when you want something fairly easy to whip up for dinner. It’s delicious and I do hope you try it 🙂

Let me know what you think in the comments below!


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Recipe Rating

  1. Slavko

    November 23, 2016 , 8:59 pm

    how many servings does this recipe make?

  2. Monica

    November 28, 2016 , 8:22 am

    Hi Slavko,

    This recipe makes 8 cups.

    – Monica @ AlgaeCal

  3. K Hutman

    November 24, 2016 , 3:48 am

    When assigning nutritional value, please include fat & sugar content for the Weight Watchers in the group reading this recipe. It looks delicious & I would love to try it

  4. Dorothy R. Brown

    November 26, 2016 , 10:26 am

    I like it already …….before making it!! The apples are a smart addition. 🙂

  5. Monica

    November 28, 2016 , 8:24 am

    Yes, I think the apples are a wonderful addition too! Hope you like it 🙂

    – Monica @ AlgaeCal

  6. wine-is com

    May 10, 2022 , 6:24 pm

    I’m gone to inform my little brother, that he should also go to see this website on regular basis to get updated from newest reports.

  7. Dee

    October 12, 2022 , 11:39 am

    A1….. it was delishhh… definitely try this Butternut squash soup

  8. Shelby AlgaeCal

    October 13, 2022 , 7:45 am

    Hello Dee,

    Thank you so much for your kind words! I’m so glad that you enjoyed our Butternut Squash, Carrot and Apple Soup – hopefully it remains on heavy rotation this fall! 🙂

    – Shelby @ AlgaeCal

  9. Annie

    October 12, 2022 , 8:44 pm

    5 stars
    To die for. It was so so good, I don’t know how it ended up tasting so savory with two apples in it, but it was delicious. I also substituted 12 oz of the stock for coconut milk!

  10. Shelby AlgaeCal

    October 13, 2022 , 7:40 am

    Hi Annie,

    Thanks so much for reaching out and sharing this with us! I’m so thrilled to hear that you enjoyed the recipe, and I must say that it was a wonderful idea to substitute some of the broth for coconut milk – I’m sure it made the soup extra creamy and delicious! 🙂

    – Shelby @ AlgaeCal

  11. Karen

    October 24, 2022 , 5:59 am

    oh I like this idea 🙂 Will try that the next time, especially if adding the curry which I didn’t this time around.

  12. rhonda marie mcintosh

    October 17, 2022 , 11:25 am

    Made this weekend so delightful. Invited a couple friends over and they loved it. It was so easy.

  13. Brianne Bovenizer

    October 18, 2022 , 2:41 pm

    Hi Rhonda,

    We’re so happy to hear that you enjoyed this recipe, and that is brought a little extra enjoyment to your weekend! Perhaps next time you’d like to give our broccoli and spinach soup a go! Click HERE for the recipe! 🙂

    – Brianne @ AlgaeCal

  14. Karen

    October 24, 2022 , 5:57 am

    5 stars
    We love soups and this one was delicious. I used a little less broth (4.5 cups) to make a thicker soup, more like a potage.
    Tasty and satisfying.

  15. Brianne Bovenizer

    October 24, 2022 , 7:34 am

    Hi Karen,

    What a great idea, and we’re so happy to hear you liked this recipe! Perhaps you’d like to try our 8-Ingredient Broccoli and Spinach Soup next! 🙂

    – Brianne @ AlgaeCal

  16. Jodie Hunt

    October 29, 2022 , 3:31 pm

    Curry powder?

  17. Chelsea Dugas

    October 31, 2022 , 1:18 pm

    Hi, Jodie!

    The recipe does call for green curry paste, but if you only have curry powder, you could try that too! best of luck and let us know if you make it! 🙂

    – Chelsea @ AlgaeCal

  18. Lorraine

    April 11, 2023 , 4:44 pm

    can pureed squash and applesauce be used instead?

  19. Megan Khera

    April 12, 2023 , 11:46 am

    Hi Lorraine,

    Great idea! You are welcome to substitute pureed squash and applesauce. Be sure to let us know how you like it 🙂

    – Megan @ AlgaeCal

This article features advice from our industry experts to give you the best possible info through cutting-edge research.

Lara Pizzorno
MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
Dr. Liz Lipski
PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
Dr. Loren Fishman
MD, B.Phil.,(oxon.) - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
Prof. Didier Hans
PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,