Roasted Butternut Squash Soup

Roasted Butternut Squash Soup

I love butternut squash! It’s rich in beta-carotene, vitamin C, and fiber, which are important in many biological processes, most notably eye health, inflammation reduction, and bowel regularity. When baked or roasted, the starches in butternut squash impart a mild sweet taste and add a little complexity to the taste profile of otherwise mundane dishes. Win-win-win-win-win.

However, a big problem that I have come across with incorporating more butternut squash into my diet (beyond peeling and preparation, which we address here) is finding new and creative ways to make this amazing vegetable a staple in my routine.

Most often, I simply roast it with onions and Brussels sprouts and pair it with a nice piece of fish or poultry. This dish is most definitely delicious and healthy, but it can get a little mundane and, considering my current dietary goals, isn’t necessarily the best fit for what I’m trying to accomplish. Butternut squash is very fibrous, which can place a tremendous amount of stress upon the digestive system. Also, onions, Brussels, and other cruciferous vegetables can encourage the formation of gas, which can make things both physically and socially uncomfortable.

A quick aside for those that are curious, right now I’m experiment with a low FODMAP and GAPS diet to heal the gut after an extended period of very high training volume and the increased caloric intake that it requires.

The GAPS prescription for gut repair is a diet heavy in homemade broth, soup, and fully cooked vegetables. In order to avoid having to sacrifice the amazing nutrient profile and taste of butternut squash, I decided to incorporate all 3 of these factors points into this amazing Roasted Butternut Squash Soup. Rich and creamy, this soup can satisfy the deepest hunger when taken with a nice piece of poultry or fish and pairs quite nicely with a giant medley of lightly steamed vegetables. Enjoy!

Roasted Butternut Squash Soup


  • 2 medium-sized butternut squash, peeled and cubed
  • 6 carrots, roughly chopped
  • 8 cups homemade broth
  • 1 15 oz. can of full-fat coconut milk
  • Salt and pepper, to taste
  • Raw pepitas (optional)


Preheat the oven to 400.

On a large baking sheet, roast squash and carrots for 20 minutes, mix well, and then roast for another 20 minutes until vegetables are fork tender.

Transfer ½ roasted vegetables to food processor or high powered blender, add in ½ of the broth and coconut milk, salt, and pepper and process until smooth with no chunks of squash or carrot visible. Transfer to large serving bowl or storage container.

Place remaining vegetables, broth, and coconut milk in processor or blender, in addition to a little more salt and pepper, and then blend until smooth. Add soup to serving bowl or storage container and mix well to combine. Sprinkle with pepitas and serve immediately or store.


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© Matthew Lovitt and TwelveWellness, 2015. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Matthew Lovitt and TwelveWellness with appropriate and specific direction to the original content.