Autumn Squash Soup

Although I'm on a really restrictive diet I CAN have winter squashes and I love them. This soup is my go to all through the fall and winter. It's really easy to make and very versatile. Although this soup recipe is AIP compliant (Auto-Immune Protocol), you can feel free to substitute anything you like. For example, if you don't like coconut milk you can use cream instead. Although I gotta tell you that coconut milk is a great combo with winter squash. 

You can also use just plain water or veggie broth in place of the chicken broth. I will tell you that using just plain water will really affect the flavor profile, making it not as full and rich. I make my own broth all the time so I always have some on hand. You can use store bought if you like but please read the labels. Some manufacturers put some nasty stuff in those things.

I have used Butternut, Acorn, Kabocha and Pumpkin to make this soup and they all have worked well and tasted great. I am a fly by the seat of my pants type cook, except when I'm baking, then I'm precise. So you'll see the recipe here is pretty loose. Some of you will hate that but I promise you, this one is tough to destroy so just give it a go and I bet you'll like your results.

Autumn Squash Soup


1 medium sized winter squash (3-4 pounds)

Coconut Oil

1/4 onion chopped

2 cloves garlic chopped

2 cups chicken broth (or enough to cover the squash once it's in the pot)

Sea Salt



1/2 cup Coconut Milk (from the can)

1. Preheat Oven to 400. Cut the squash in half and scoop out the seeds. Save them to roast later if you like. Rub the cut sides with coconut oil. Place cut side up on a cookie sheet and bake for 35-50 minutes. The timing will depend on the size of your squash. Just poke it with a fork and if it's soft, it's done.

2. Remove from oven when soft and set aside to cool. In the meantime, add a tablespoon of coconut oil to a stock pot. Sautee the onion until translucent. Add the garlic and sautee until fragrant. 

3. Scoop out the squash from the shell and add to the pot. Cover with chicken broth. Add a dash of salt (I literally grab a big pinch from my salt box and toss it in). Bring to a boil.

4. Cover and simmer for 15 minutes.

5. Add cinnamon, nutmeg (I grate mine fresh but that's your call), and coconut milk. 

6. Using an immersion blender or your stand up blender (BE CAREFUL), puree the soup. 

7. Serve topped with roasted pumpkin seeds and creme fresh if you like. 


You can add in a peeled and diced pear prior to bringing the mixture to a boil. It adds a really nice fall flavor. Alternatively, you can add an apple. But the apple will need to be cooked longer. In that case I'd suggest sauteeing it with the onion.