Cinnamon Apple Butternut Squash Soup

It finally feels like fall in Minnesota – yay!  With the changing of the leaves comes a batch of my  Cinnamon Apple Butternut Squash Soup.  I made efforts to reduce the calorie count a bit while still keeping the flavors rich and slightly indulgent.  I think this is the perfect balance of flavors.  Hello fall!

Prepare your butternut squash, apples and onions.

In a large pot, heat oil over medium-high heat. Add onions and saute until translucent, stirring frequently.

Add in the squash, carrots, vegetable broth, apples, applesauce and spices.  Bring to a boil and then reduce the heat to simmer for 10-15 minutes or until squash and carrots are soft.  Remove from heat and add pumpkin puree, butter, cream cheese and brown sugar.

Puree with a hand (stick) blender or in batches in a normal blender. Blend until very smooth.  Taste soup and add salt as desired. You may also add extra brown sugar or honey to achieve a sweeter soup.

Cinnamon Apple Butternut Squash Soup

  • Yield: 6-8 servings
  • Prep Time: 10 min
  • Cook Time: 20 min


  • 1 Tbsp olive oil  
  • 1 small yellow onion diced
  • 6 cups of chopped butternut squash (about 1 1/2 medium sized squashes)
  • 3 carrots chopped
  • 4 cups vegetable broth
  • 2 honeycrisp apples peeled and diced
  • 1/2 cup unsweetened applesauce
  • 1/2 tsp curry powder
  • 1/2 tsp cinnamon
  • Dash of nutmeg
  • 1/2 cup pumpkin puree
  • 2 Tbsp butter
  • 2 ounces low-fat cream cheese (can omit, but makes the soup creamier)
  • 1 Tbsp brown sugar, more to taste
  • Salt to taste


After the soup is pureed, taste it! It may need more cinnamon or brown sugar for sweetness!


Tell me what you think!