Kat’s Kitchen: Fall Butternut Squash Soup

Welcome back to the second installment of Kat’s Kitchen. Fall is finally in full swing and you know what that means: it’s soup season. So put on your coziest sweater, grab a bowl or a mug, and let’s dive into my favorite soup recipe. Smoothie season may be over, but in my kitchen we’re still sipping on our nutrients.

butternut squash

Ingredient highlights:

Butternut squash: Rich in nutrients but low in calories, this gourd is suited for any meal plan. Full of fiber for a balanced gut, one cup has more than 4x the daily amount of Vitamin A needed, which promotes cell growth, has antioxidant properties, and strengthens eyesight. It also has 50% of your daily Vitamin C intake (more on thathere). It also has significant levels of Vitamin E, which protects the body from free radicals, and magnesium for bone health.

Carrot:Also packed with Vitamin A. The plant-based version in our diets, beta-carotene, which turns into Vitamin A, is what gives both carrots and butternut squash their vibrant hues. 

Vegetable broth:Try using vegetable scraps at home to make homemade broth. This way you can customize the flavor, maintain healthy sodium levels, and make use of unused produce. Plus you’ll get an extra boost of nutrients from the veggies you used to make it.

Coconut milk: Super creamy alternative for dairy milk or cream. It contains healthy fats, fiber, and manganese- a trace mineral that plays a role in everything from metabolism to blood sugar regulation.

Cayenne & cinnamon:These spices both have anti-inflammatory and antioxidant properties, and promote gut and digestive health.

bowl of soup

Full measurements and prep instructions:

  • 1 tbsp olive oil
  • 1 medium butternut squash, peeled and cubed
  • 1 medium yellow onion, diced
  • 4 cloves of garlic, chopped
  • 1 carrot, peeled and chopped
  • 2 cups of vegetable broth
  • 1/2 cup coconut milk
  • 1 sprig of fresh sage
  • To taste: cayenne, cinnamon, nutmeg, salt, and pepper


  • Sauté onions/garlic in olive oil in pot until fragrant
  • Add squash, carrots, and vegetable broth- simmer until tender and soft
  • Stir in coconut milk
  • Pour into an upright blender, or blend right in the pot with an immersion blender
  • Season to taste
  • Portion out servings and garnish with toasted sage

Notes from Kat:

This is a super easy recipe. Most of the work is in the prep, then it’s just letting everything cook and giving it a quick blend! Plus- you can freeze the prepped ingredients for another time, or double the batch and freeze half of the finished soup, for a quick nutritious meal when you don't feel like cooking.

This recipe is naturally vegan and gluten-free, but still satiating and satisfying- making it perfect for every dietary preference. It also goes over well with picky eaters (so many hidden veggies)!

Get creative with your toppings. Make homemade croutons from stale gluten-free bread, toast some pepitas, or even add some crispy brussel sprouts. The flavor profile here is really versatile, making it the perfect pair with plenty of fall veggie sides too.

See you next time in the kitchen.

x KB