Butternut Squash Apple Soup

Butternut squash is the perfect base for a hearty soup. Our recipe includes chopped tart green apple, which lends a slight tang and natural sweetness for even more deliciousness in every spoonful.

INGREDIENTS (serves 8):

  • 1 ½ lbs butternut squash, peeled and chopped, seeds discarded (~4 cups)
  • 2 tart green apples, peeled, cored, chopped (squash and apple ratio should be 3:1)
  • 1 carrot, chopped (~3/4 cup)
  • 2 celery hearts, chopped
  • 1 medium yellow onion, chopped (~1 cup)
  • 1 Tbsp olive oil
  • 3 cups fat free vegetable broth
  • 1 cup water
  • 1/8 tsp of nutmeg
  • 1/8 tsp cinnamon
  • 1/8 tsp cayenne pepper
  • 1/8 tsp smoked paprika
  • salt and pepper, to taste


  1. Chop butternut squash, apple, carrot, celery, and onion into ½-inch dice to allow vegetables to cook more quickly and evenly.
  2. Heat a large thick-bottomed pot on medium-high heat. Heat oil in a pot until it shimmers. Add the onion, carrot, and celery and sauté for 5 minutes. Lower the heat if the vegetables begin to brown.
  3. Add the butternut squash, apple, broth and water. Bring to boil. Reduce to a simmer, cover, and simmer for 30 minutes or so, until the squash and carrots have softened.
  4. Use an immersion blender to purée the soup.
  5. Add pinches of nutmeg, cinnamon, cayenne, and smoked paprika Add salt and pepper to taste. Garnish with chopped fresh parsley, microgreens or chives.

Serves 8 – This is a Step 2 Approved Recipe. 

  • FOR JOURNALING ON THE F-FACTOR DIET: 14g carbohydrate, 4g fiber
  • ACTUAL NUTRITIONAL CONTENT PER SERVING: 87 calories, 2g protein, 17g carb, 4g fiber, 13g net carb, 7g sugar, 2g fat, 0g sat fat, 88mg sodium