Butternut Squash Soup Recipe

Health Benefits of Butternut Squash

When you want to eat a little healthier during the cold, winter months, you often turn to warm and hearty vegetables. One of the best ones you can get this time of year is butternut squash. This begins being in season in the fall but is also great to have during the winter. Here are some reasons to have more of it.

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Butternut Squash

There Are Amazing Nutrients

The first health benefit of butternut squash is the fact that it is a very nutrient-dense vegetable. This is why it often tops superfoods lists, as it is low in fat and calories, but amazing when you want something with a lot of vitamins and minerals. Even though it is higher in carbs, butternut squash is often used for ‘carb up’ days for diets like Keto. Here is the long list of nutrients you get with butternut squash:

Vitamin A
Vitamin C

Butternut Squash is Good for Your Bones

Now for the individual health benefits. The first benefit is the fact that it can help with your bones and joints. This is due to many of the vitamins and minerals in the squash, including vitamin C and manganese, both of which help you to absorb more calcium and help with strengthening your bone structure. This is important at any age, but especially when you start getting older, as your bones and joints tend to struggle. With more butternut squash in your diet, you are helping to prevent conditions like osteoporosis.

Reducing Your Blood Pressure

The problem with high blood pressure, also called hypertension, is that it goes unnoticed until something serious happens. When you have high blood pressure, you are at a much higher risk for heart attack, heart disease, and stroke. But there are very few symptoms of having it. To reduce your blood pressure naturally and reduce your risk of these diseases, eat healthy foods like butternut squash. This squash is easy to add to your meals in the winter, and has so many benefits for your heart health.

It Boosts Your Immune System

During the winter, you are at risk for illnesses and viruses like the cold and flu, not to mention more serious illnesses like pneumonia. To reduce your risk for such illnesses, you need to boost your immune system. This allows your body to fight off infections and viruses. Butternut squash contains nutrients like vitamin C that are wonderful for boosting your immune health and hopefully keeping you healthy all winter long.

Butternut Squash, Apple & Carrot Soup

Delish & warming soup for the winter season
Prep Time30 minutes
Cook Time30 minutes
Total Time1 hour
Course: Soup
Cuisine: Healthy Eating
Diet: Gluten Free, Vegan
Keyword: dairy free
Servings: 2 servings
Author: Nicole Camba RHN at NicoleCamba.com


  • large pot
  • immersion blender or stand up blender


  • 1 tablespoon extra-virgin olive oil
  • 1 small onion chopped
  • 1 medium butternut squash peeled and chopped
  • 1 large apple cored and chopped
  • 2 carrots chopped
  • 2 teaspoons cinnamon
  • 1 teaspoon nutmeg
  • 2 teaspoons curry powder
  • ½ teaspoon sea salt
  • ½ teaspoon black pepper
  • 3 cups broth chicken or vegetable or water
  • ½ cup dairy-free milk of your choice


  • Create the soup base. In a large pot, add the extra virgin olive oil. When the oil is hot, add onion and sauté for 2 to 3 minutes.
  • Add chopped butternut squash, apple, and carrots, cinnamon, nutmeg, curry powder, sea salt, and black pepper to the pot. Sauté for 3 to 5 minutes. Add broth (or water) to the pot and stir. Let it come to a boil. Then reduce the heat and simmer for 15 minutes.
  • Make it creamy. You can use an immersion blender to make the soup smooth or blend the soup in batches using a standup blender.
  • When the soup is blended, then add it back to the pot and add the dairy-free milk. Reheat the soup. Taste and adjust seasonings. Enjoy!


Serve along with:
  • Vegetarian Option: Large salad with garbanzo beans
  • Omnivore Option: Serve with chicken breasts

Nicole Camba

Nicole Camba, Registered Holistic Nutritionist helps alleviate the frustration you feel with her 4-step exclusive, result-oriented approach to health.Book Strategy Call Today