• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Home
  • About Me
    • About Me
    • Contact
  • Privacy Policy
  • Recipe Index
  • Nourishing & Flavorful Gluten-Free Recipes
  • Subscribe
  • Accessibility Statement
  • Paleo
  • Low-Carb
  • Gluten-Free
  • Whole30
  • AIP

Foodborne Wellness

menu icon
go to homepage
  • Subscribe
  • All Recipes
  • Spring Recipes
  • About
subscribe
search icon
Homepage link
  • Subscribe
  • All Recipes
  • Spring Recipes
  • About
×
Home » Recipes » 30 Minute Meals

Published: Oct 24, 2017 · Modified: Apr 5, 2025 by Amanda McGillicuddy · This post may contain affiliate links.

Curry Apple Butternut Squash Soup

Jump to Recipe

Butternut squash soup done right is one of my favorite meals! This Curry Apple Butternut Squash Soup is rich and flavorful, with coconut sugar, green apple, warm red curry paste, and creamy coconut milk. This simple recipe is paleo, dairy-free, and can easily be made vegan.

Two bowls of curry apple butternut squash soup topped with pumpkin seeds, sunflower seeds, coconut milk, and cilantro.
Jump to:
  • What I Love about this Curry Apple Butternut Squash Soup
  • Ingredient Notes & Possible Substitutions
  • How to Make Curry Apple Butternut Squash Soup
  • Equipment
  • Storage
  • Commonly Asked Questions
  • Dietitian Notes
  • Recipe Tips
  • Other Great Soup Recipes
  • Did you try this Curry Apple Butternut Squash Soup?
  • 📖 Recipe

Ever had butternut squash soup that tastes like nothing? Yea, me too. I have tried countless versions of butternut squash soup and am almost always disappointed to find out that they taste like squash-flavored broth.

We have a fantastic little local market and deli near our home, called the Rocket Market, that makes the most delicious curry butternut squash soup. I get this soup every time I see it in the deli. Such a great comfort food!

This recipe is my ode to that soup, and honestly, it might even be better. This curry apple butternut squash soup is anything but flavorless. It is rich, and creamy, with a slight kick of spice.

Looking for other great healthy cold-weather comfort foods? Try this Pomegranate and Feta Winter Salad, these Wagyu Beef Meatballs, these Creamy Butternut Squash Noodles with Sausage, or this Protein Pumpkin Bread.

What I Love about this Curry Apple Butternut Squash Soup

This rich, flavorful soup is a favorite for me. Here is why I love it:

  • Nutrient-Dense - Packed with nutrients from butternut squash, bone broth, apple, and shallot, this delicious soup is warming and healthy.
  • Creamy & Dairy-Free - Full fat coconut milk makes this soup ultra-silky without dairy, and pairs so well with the Thai red curry paste.
  • Perfect Seasonal Side - This soup makes a great side to a variety of entrees. I love serving it with pork chops or steak, for a healthy side that adds some variety to my meal rotation.

Side view of two bowls of curry apple butternut squash soup topped with pumpkin seeds, sunflower seeds, coconut milk, and cilantro.

Ingredient Notes & Possible Substitutions

Butternut Squash

To get the right consistency, use 600 grams or 4 rounded cups of peeled and cubed squash. This is about 1 small squash, but squash size can vary quite significantly. If you have a large squash, measure out 4 cups and save the rest for another recipe.

Granny Smith Apple

You can include the apple peel in your soup if you choose. It will be a little less silky, but using a Vitamix, it will blend well. You could use another type of tart apple as an alternative to a green apple.

Olive Oil

Olive oil, avocado oil, or any neutral flavored cooking oil can be used.

Shallot

Two large shallots, or 1 small sweet onion (or ½ large sweet onion) will yield about 1 cup of diced onion.

Coconut Sugar

Maple syrup or honey can be used in place of coconut sugar. The sweetener is used to balance out the curry paste and lime juice. You can use less if you prefer a more savory soup, or sweeten to taste after the soup is blended.

Bone Broth

Chicken bone broth is my preferred broth to use in this soup, but you can use vegetable stock or broth to make this soup vegan. I like using Kettle and Fire Chicken Bone Broth.

Coconut Milk

I love Thai Kitchen Organic Full Fat Coconut Milk. this is another staple I always buy from Costco. It is so creamy and doesn't separate as much as other brands. For a gaur gum free option, you can use the pourable Thai Kitchen Coconut Milk that comes in a carton (use about 1 ¾ cup) or Trader Joe's coconut milk. Light coconut milk can be used but it will be less creamy.

Coconut Aminos

I recommend using coconut aminos in this recipe. Coconut aminos are a gluten-free and soy-free alternative to soy sauce, but I genuinely prefer the taste of coconut aminos to soy sauce. It is slightly sweet with some umami notes. Soy sauce could be used, but use less than ⅓ cup (probably about 3-4 tablespoons, add to taste after soup is blended).

Lime Juice

Lime juice pair well with Thai flavors, but you could substitute lemon juice in a pinch. I recommend using fresh lime juice vs. bottled.

Curry Apple Butternut Squash Soup ingredient shot.

How to Make Curry Apple Butternut Squash Soup

Sauté

  • Heat the oil in stock pot over medium heat. Add diced shallot and sauté for about 5 minutes, or until tender.
  • Add the curry paste, coconut sugar, spices and salt. Stir and sauté for about 1 min. 
Process photo showing sautéing shallot, garlic, ginger, and spices.

Add Remaining Ingredients and Cook

  • Pour the remaining liquid ingredients into the pot (broth, coconut milk, coconut aminos, and lime juice) and stir to combine. Add the chopped squash and apple, and stir.
  • Increase heat to medium-high and bring soup to a boil. Once boiling, reduce heat to maintain a low simmer and simmer uncovered for 25-30 minutes, or until squash is tender and easily smashed with the back of a spoon, stirring occasionally throughout. Remove from heat and allow to cool slightly before blending.
Process photo showing adding remaining ingredients and cooking soup.

Blend Soup

  • Once squash is tender and soup is slightly cooled, transfer to a high-powered blender (I like using my Vitamix for blending soup). If the volume of soup is more than the max volume for the blender, work in batches. Blend until completely smooth.
Process photo showing blending soup.

Equipment

For this recipe you will need a high-powered blender. I love using my Vitamix for soups because it creates such a silky puree. An immersion blender can also be used, just take the time to ensure there are no chunks.

You will definitely have to work in batches using a 48-ounce blender. The volume of the soup is very close to the max fill line even on a 64-ounce blender. Avoid overfilling.

Storage

Store leftover soup in a glass airtight container in the fridge for up to 5 days.

This soup makes a great make-ahead meal. Just allow the soup to cool fully and transfer to an airtight freezer-safe container. Store in the freezer for up to one month. When ready to enjoy, just pull from the freezer and thaw in the fridge overnight. Reheat in the microwave.

Spoon dipping into bowl of curry apple butternut squash soup topped with pumpkin seeds, sunflower seeds, coconut milk, and cilantro.

Commonly Asked Questions

Can I this recipe vegan?

Yes, this recipe can easily be made vegan by using vegetable broth or stock.

Can I make this soup in the Instant Pot?

To make this tasty soup in the Instant Pot just follow the first three steps in the recipe as written but instead use the crock from the instant pot to sauté. Then toss the peeled and cubed squash, apple, and liquid ingredients in to the crock. Hold the coconut milk and mix it in when blending instead. Set the timer for 15 minutes on the "Soup" setting. Once the timer goes off, release the pressure. Allow the soup to cool slightly, and then transfer to a blender and blend with the coconut milk until smooth.

What kind of curry paste should I use?

I always use the Thai Kitchen Red Curry Paste. This is because it is largely available throughout the country and is made with paleo-friendly ingredients. I have used the green curry paste from the same brand and that worked well, however I have a slight preference for the red curry paste.
You can try a different curry paste if you prefer, but be sure to use Thai curry paste.

Is all coconut milk paleo-friendly?

Technically, coconut milk with gaur gum is not considered paleo. For a gum-free coconut milk, try Trader Joe's coconut milk or the pourable Thai Kitchen Coconut Milk that comes in a carton.

Dietitian Notes

  • Bone broth is rich in collagen and amino acids like glycine, proline and glutamine. Collagen is particularly healing for the lining of your gut, and the amino acids in bone broth support cellular regeneration which allows the cells of your GI tract to repair. This can help keep your immune system functioning as it should since your gut hosts 70% of your immune cells.
  • Soup is a fantastic way to get the nutrients your body needs when you are sick. Cooking and pureeing vegetables increases digestibility, giving your digestive system a much needed break, and allows for increased absorption of nutrients. When you steam or boil vegetables, a lot of the water-soluble vitamins are lost in the cooking water. This is not the case with this soup because you consume the cooking liquid.
  • Butternut squash is loaded with vitamins A and C, and is a good source of prebiotic fibers, that serve as food for good bacteria.
  • Spices like ginger and those found in curry paste have anti-inflammatory properties.
Bowl of curry apple butternut squash soup topped with pumpkin seeds, sunflower seeds, coconut milk, and cilantro.

Recipe Tips

  • For a thicker soup, you can use 3 cups of broth instead of 4.
  • Squash size can vary quite significantly. That is why I recommend using 4 rounded cups of diced squash (½-inch cubes) or 600 grams to achieve the right consistency.
  • To add some spice, mix in a little chili paste to taste.

Other Great Soup Recipes

Looking for other tasty recipes? Here are a few you might like:

  • Jar of low carb instant noodles made with zoodles, chicken thighs and colorful veggies.
    Low Carb Instant "Noodles"
  • Paleo and Keto Thai Curry Chicken Zoodle Soup with basil, Thai chilis, bell pepper, lime, carrots, and chicken thighs.
    Thai-inspired Curry Chicken Zoodle Soup (Keto, Paleo)
  • Bowl of brightly colored, red keto tomato soup topped with basil and melty cheese.
    Keto Tomato Soup - 20 minute recipe!
  • Bowl of sweet potato chili with onions and cilantro on top.
    Paleo Sweet Potato Chili

Did you try this Curry Apple Butternut Squash Soup?

I would love to see how it went! Share a photo and tag me on Instagram or leave a comment on Pinterest.

Love this recipe? Connect with me by leaving a comment below! 😊

Pinterest
Instagram
Hand holding bowl of curry apple butternut squash soup topped with pumpkin seeds, sunflower seeds, coconut milk, and cilantro.

📖 Recipe

Two bowls of curry apple butternut squash soup topped with pumpkin seeds, sunflower seeds, coconut milk, and cilantro.

Curry Apple Butternut Squash Soup

Amanda McGillicuddy
This soup is anything but bland. The flavors are rich and bold. This soup is dairy-free, high in nutrients, and incredibly delicious. 
5 from 2 votes
Print Recipe Pin Recipe
Prep Time 15 minutes mins
Cook Time 40 minutes mins
Total Time 55 minutes mins
Course Dinner, Main Course, Soup
Cuisine Thai
Servings 8 cups
Calories 217 kcal

Equipment

  • Knife
  • Cutting board
  • Stock Pot
  • Blender

Ingredients
 
 

  • 4 rounded cups Butternut squash, peeled and diced into ½-inch pieces about 1 small squash or 600 grams
  • 1 cup Granny Smith apple, peeled and diced about 1 large apple
  • 1 tablespoon Olive oil or avocado oil
  • 1 cup Shallot, peeled and diced about 2 large shallots or 1 small sweet onion
  • 2 tablespoon Minced garlic about 4 cloves
  • 2 tablespoon Grated ginger about 2-inch piece
  • ¼ cup Red curry paste
  • 3 tablespoon Coconut sugar
  • ½ teaspoon Black pepper
  • ½ teaspoon Ground coriander
  • ¼ teaspoon Sea salt or to taste
  • 4 cups Chicken bone broth or vegetable broth for vegan
  • 1 13.5-oz can Full fat coconut milk
  • ⅓ cup Coconut aminos
  • 2 tablespoon Lime juice about ½ small lime

Toppings (optional)

  • Drizzle of coconut milk
  • Pepitas
  • Sunflower seeds
  • Chopped cilantro

Instructions
 

  • Cut the ends off the squash and remove the seeds. Peel and dice the squash and apple into ½-inch pieces. Measure the butternut squash using 4 rounded cups to get the right soup consistency (save the rest for another recipe). Set aside.
  • Heat the oil in stock pot over medium heat. Add diced shallot and sauté for about 5 minutes, or until tender.
  • Add the curry paste, coconut sugar, spices and salt. Stir and sauté for about 1 min. 
  • Pour the remaining liquid ingredients into the pot (broth, coconut milk, coconut aminos, and lime juice) and stir to combine. Add the chopped squash and apple, and stir.
  • Increase heat to medium-high and bring soup to a boil. Once boiling, reduce heat to maintain a low simmer and simmer uncovered for 25-30 minutes, or until squash is tender and easily smashed with the back of a spoon, stirring occasionally throughout. Remove from heat and allow to cool slightly before blending.
  • Once squash is tender and the soup is slightly cooled, transfer to a high-powered blender (I like using my Vitamix for blending soup). If the volume of soup is more than the max volume for the blender, work in batches. Blend until completely smooth.
  • Top with desire toppings and enjoy hot.

Notes

Scroll up for ingredient notes, substitutions, and recipe tips.
 
 

Nutrition

Serving: 1cupCalories: 217kcalCarbohydrates: 25gProtein: 4gFat: 13gSaturated Fat: 10gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 2gCholesterol: 2mgSodium: 757mgPotassium: 511mgFiber: 3gSugar: 10gVitamin A: 8620IUVitamin C: 21mgCalcium: 75mgIron: 3mg
Tried this recipe?Let us know how it was!

More Gluten-Free 30-Minute Meals

  • Apricot glazed salmon topped with sesame seeds and green onions.
    Apricot Glazed Salmon
  • Close up of gluten-free chicken wings with celery.
    Crispy Gluten-Free Chicken Wings (Oven Baked)
  • Plate of gluten-free meatballs Lon gluten-free spaghetti with marinara and parmesan.
    Gluten-Free Meatballs (Dairy-Free)
  • Platter with air fryer turkey meatballs and marinara dipping sauce.
    Air Fryer Turkey Meatballs

Reader Interactions

5 from 2 votes (2 ratings without comment)

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Amanda reading a cookbook bent over a counter in a kitchen.

Hi, I'm Amanda!

I'm a real food foodie and dietitian with passion for sharing home cooked, health-supporting recipes that anyone will love.

More about me

Follow Along to See What I'm Cooking!

  • Pinterest
  • Instagram
  • Facebook
  • TikTok

Popular Recipes

  • Pomegranate feta salad with maple walnuts on a platter.
    Pomegranate and Feta Winter Salad
  • Syrup drizzling over paleo waffles with strawberries and blueberries.
    The Best Crispy Paleo Waffles
  • Jar containing balsamic pickled onions.
    Balsamic Pickled Onions
  • Pile of almond flour cocoa cookies with sea salt on top.
    Almond Flour Cocoa Cookies
  • Gluten-free chocolate cupcakes topped with a swirl of chocolate buttercream frosting next to strawberries.
    Gluten-Free Chocolate Cupcakes with Chocolate Buttercream Frosting
  • Close up of AIP breakfast sausage.
    AIP Breakfast Sausage

Seasonal Content

  • Pile of banana blackberry oatmeal muffins with oats on top.
    Banana Blackberry Oatmeal Muffins
  • Salad on a white platter with arugula, spinach, slivered almonds, dill, mint, and avocado.
    Spinach and Arugula Salad with Avocado + Lemon Dressing
  • Platter with large salad with strawberries, goat cheese, walnuts, avocado and pickled onions.
    Strawberry Goat Cheese Salad with Walnuts and Avocado
  • Bowl of carrot and cucumber salad garnished with sesame seeds and green onions.
    Carrot and Cucumber Salad
  • Lemon pepper drumsticks on a plate with parley and lemon slices.
    Crispy Lemon Pepper Drumsticks
  • Lemon overnight oats layered with blueberries and topped with blueberries and a slice of lemon.
    Lemon Blueberry Overnight Oats

Footer

↑ back to top

About

  • Privacy Policy
  • Accessibility Policy

Newsletter

  • Sign Up! for emails and updates

Contact

  • Contact
  • Services

As an Amazon Associate I earn from qualifying purchases.

Copyright © 2024 Foodie Pro on the Feast Plugin

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.