Butternut Squash and Apple Soup

Butternut Squash and Apple Soup with Parmesan and Roasted Pumpkin seeds is a heart warming, creamy soup that just happens to be vegetarian and vegan too.

Butternut Squash Apple Soup with Roasted Pumpkin Seeds Food Done Light #soup #butternut squash

A rich and satisfying soup with roasted butternut squash and apple. Topped with shaved Parmesan and roasted pumpkin seeds.

The days are getting shorter and the weather is getting colder here. We are enjoying nights by the fire and seeing the leaves change. We are spending a little more time at home and looking forward to the excitement of Thanksgiving and Christmas. While we want something hot and comforting to warm us, we don’t always want something heavy. We tend to eat soup and bread quite a bit for dinner. A good soup with some homemade bread can make a satisfying dinner. Butternut squash and apple soup is just the ticket for a quick meal.


Butternut Squah Apple Soup with Parmesan and Roasted Pumpkin Seeds www.fooddonelight.com

Soup, quick?? Yes and super easy. I don’t simmer the soup all day to develop the flavors. Instead I roast all the vegetables and then blend them. Roasting the vegetables brings out all the natural sweetness from the butternut squash, apple and onions. The oven does all the work for me in half of the time. You have to love that, when this time of year you are trying to Christmas shop, decorate, visit with family and friends and cook for the big days to come. It is so nice when everything else in life is on overload to be able to whip up a healthy meal for your family in very little time. You could also eliminate the cheese and use vegan butter and you have a vegan meal!

If that wasn’t enough, soup freezes beautifully! I try to keep some in my freezer for those nights that I just need to heat something in the microwave and concentrate on something else. As much as I love to cook, there are nights I just don’t have the time or the energy. Soup is also a great way for me to get vegetables into my daughter. Ever since she was a toddler she has loved soup. Whenever we went out to eat, we would order soup for her. Usually the soup would already have bite size pieces in it, we could get it quickly and it was something almost any restaurant had. I think it also helped to develop her taste buds. She would eat everything from miso soup to cream of asparagus. Soup, it’s whats for dinner!

Butternut Squash Apple Soup with Roasted Pumpkin Seeds Food Done Light #soup #butternut squash

A quick and easy yet oh so satisfying meal

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Yields 8 servings

Butternut Squash and Apple Soup

5 minPrep Time

40 minCook Time

45 minTotal Time

Save RecipeSave Recipe


  • 3 lb. butternut squash, cut in half lengthwise, seeds removed
  • 2 apples, peeled, cored and cut in half
  • 1 onion, peeled and cut in half
  • 1 tbsp. olive oil
  • 1/2 tsp. ground ginger
  • 1/2 tsp. kosher salt
  • 1/4 tsp. fresh ground black pepper
  • 1 cup vegetable broth
  • 1/4 cup So Delicious Coconut Milk Creamer
  • 1/4 cup shaved parmesan cheese
  • 6 tbsp. raw pumpkin seeds
  • 2 tbsp. light butter, melted
  • 1/2 tsp. kosher salt
  • 1/4 tsp. chili powder
  • 1/4 tsp. ground ginger
  • 1 tsp. brown sugar


  1. Preheat the oven to 450°.
  2. Place the butternut squash cut side down onto a baking sheet.
  3. Drizzle with olive oil, ginger, salt and pepper over the apples and onion. Toss to coat and place onto the baking sheet.
  4. Bake for 30 minutes or until the butternut squash is fork tender.
  5. Scoop out the flesh of the squash and place in a blender. Add apples and onion. You may need to do this in two batches.
  6. Add the vegetable broth and puree.
  7. Pour into a bowl and stir in the coconut milk creamer.
  8. On a small baking sheet, toss together the pumpkin seeds, melted butter, salt, chili powder, ginger and brown sugar. Bake for about 5 to 10 minutes.
  9. When ready to serve, top soup with parmesan cheese and pumpkin seeds.

Happy Healthy Eating,


But wait, there’s more. Check out these deliciously, healthy soup recipes:


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  1. Good Food Good Friends says
    Beautiful recipe. I love the addition of the apples!
  2. I totally agree with you - roasting vegetables adds a depth of flavor to soups that simmering for hours doesn't seem to do. At least in my opinion. This is a lovely, creamy soup. I like the pumpkin seeds on top. Healthy and would add a nice texture contrast.
  3. Oh how yummy! Love the flavor combinations! Thanks for sharing at Church Supper. Have a blessed week, Happy Thanksgiving and come bacon soon!
  4. We love all kinds of Butternut Squash soup in our house but I have never tried it with apples. What a great idea! Thanks for sharing at Mealtime Monday! Kaylee www.couponingncooking.com
  5. I hate to admit that I have never had butternut squash. I bought my first one this weekend. If it goes over well with the family, I am totally trying this soup :) Thanks for sharing at All my Bloggy Friends. I'm looking forward to seeing what you share this week! :)
  6. I just love the color of this soup, don't you? It's such a lovely fall color.


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