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Creamy Butternut Squash and Apple Soup

Published by Cheryl Mussatto, MS, RD, LD on Sep 27, 2020

I love homemade soups, especially on chilly fall and winter days, and this one is truly special. If you want to make a huge impression on family and friends of your “incredible” cooking skills, make this soup. Bursting with fall flavor, even my “picky-eater” husband raved about it…and that’s saying something!

Blending mellow butternut squash with tangy, sweet apples and spicy nutmeg is bound to add vibrant flavors you’ll find pleasantly tantalizing yet warm and cozy at the same time. This soup is also a nutrition powerhouse providing up to 25% of your daily fiber and is brimming with potassium, a mineral many of us may fall short on.

If you prefer not to have to hassle with cutting up a butternut squash, (trust me, it’s not easy) save time (and your fingers) by buying pre-cut butternut squash at the grocery store; you’ll need 6-7 cups.

One thing you will notice in this recipe is that it calls for chicken stock and not chicken broth. Many of us tend to buy chicken broth often referred to as a busy cook’s best friend. Chicken broth is a flavorful liquid made from simmering chicken meat along with aromatics – substances emitting a pleasant and distinctive smell such as fresh herbs, onion, carrots, or celery – and seasonings. Chicken stock, however, is prepared by simmering chicken bones, also along with aromatics and seasonings. Chicken stock tends to have a fuller mouth feel and richer flavor due to the gelatin released by long-simmering bones. For this soup, you want that fuller mouth feel and richer flavor to fully experience what this soup has to offer.

This soup is ideal for a lunch or weekend meal and when you pair it with a dark, leafy green salad or a sandwich, you’ve created a nourishing and delectable feast.


                                                                                               Photo by Cheryl Mussatto

Creamy Butternut Squash and Apple Soup – Serves 6-8 one cup servings

Nutrition Information: Calories: 250; Total Fat: 10 grams; Protein: 5 grams; Carbohydrates: 35 grams; Fiber: 7 grams; Sodium: 450 milligrams


1 tablespoon butter

1 tablespoon extra virgin olive oil

1 cup chopped white onion

½ cup chopped celery

½ cup chopped carrots

1 teaspoon nutmeg

6-7 cups butternut squash, chopped (use either a 3 pound butternut squash to peel, seed, and chop or buy pre-chopped butternut squash)

1 ¼ teaspoons salt

1 teaspoon black pepper

2 cups finely chopped apple (McIntosh, Granny Smith, Golden Delicious, or Cortland)

2 cups unsalted chicken stock

2 cups water


  1. In a large pot over medium heat, melt butter and olive oil together. Add onion, celery, and carrots, stirring to coat well. Cook until vegetables are tender, about 8 to 10 minutes.
  2. Add nutmeg to vegetables, stirring to coat thoroughly
  3. To the vegetables and nutmeg, add squash, salt, pepper, and apples, stirring to coat.
  4. Stir in chicken stock and water to the pot with all other ingredients. Bring to a boil over medium-high heat. Reduce heat to low, cover and cook, stirring occasionally until squash is soft when pierced with a fork, 20 to 25 minutes.
  5. Remove pot from heat. In a heavy-duty blender, pour 2 cups of soup at a time to blend ingredients together until smooth.  Return soup to a clean pot and continue to blend the rest of the soup until smooth until all is done.
  6. If desired, serve with sour cream and garnish with additional chopped apple and sourdough croutons.

For an excellent sourdough crouton recipe, visit Pioneer Woman here.

Want the latest on food science?

Click here to download a sample chapter of Cheryl’s book, The Nourished Brain, and get a free printable meal-planning guide so you can start eating your way to a healthier brain today.

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Cheryl Mussatto, MS, RD, LD

Cheryl Mussatto MS, RD, LD is a registered dietitian with a master’s degree in Dietetics and Nutrition from the University of Kansas and a bachelor’s degree in Dietetics and Institutional Management from Kansas State University. She is a clinical dietitian for Cotton O’Neil Clinics in Topeka and Osage City; an adjunct professor for Allen Community College, Burlingame, KS where she teaches Basic Nutrition; and is a freelance writer and blog contributor for Dr. David Samadi, Urologic Oncologist Expert and World Renowned Robotic Surgeon in New York City. Cheryl is also the author of The Nourished Brain, The Latest Science on Food’s Power for Protecting the Brain from Alzheimers and Dementia and The Prediabetes Action Plan and Cookbook, both available on Amazon in Kindle and paperback editions.

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