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Butternut Squash Soup

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Butternut Squash Soup

« Back to Academy

Butternut Squash Soup

Yields 4 MetPro Servings Total

MetPro Serving Breakdown:

Meal Carbs = 2 (Basic: 30g meal carb)
Fat = 1 (Basic: 15g fat)


  • Medium butternut squash
  • Yellow onion
  • 2 Small sweet apples
  • 12oz Can of light coconut milk
  • Spices (cinnamon, garlic powder, salt)


1.) Preheat oven to 400°
2.) While the oven is heating, cut the butternut in half (microwaving for a few minutes beforehand to soften makes for easier cutting). Lay cut portion down in a lightly oiled (coconut oil is my favorite) baking dish.
3.) Chop up the yellow onion and place around the butternut squash. Add some water to the bottom of the dish to help keep moisture while in the oven.
4.) Bake 30-40 min or until squash is tender to the touch (easily pierceable with fork).
5.) Chop up the medium sweet apple (honeycrisp, Fuji and gala are good options).
6.) Once the butternut is cooked, allow to cool before de-seeding. To do this, use a fork and scrape the seeds out. Now, slice or chop the squash into medium pieces.
7.) Place all of the butternut squash in a high-powered blender. Add in the roasted onions, chopped apple, and entire can of coconut milk. Also add a dash or two (depending on preference*) of ground cinnamon, garlic powder, and salt.
*more cinnamon will create a sweeter soup whereas more garlic will provide a different taste so decide which one you're more in the mood for.
8.) Blend on high for 2-3 minutes until all ingredients are well blended/puréed.
9.) Pour into bowl & serve warm! Optional: sprinkle ground cinnamon & a dash of salt on top of each served bowl for appearance and an extra kick. Enjoy!

Category: Recipes

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