AIP Recipes,  Gluten Free Recipes,  Healing Food,  Paleo Recipes

Sage Butternut Squash soup with a Kick

I absolutely loooove making butternut squash soup in the Fall. This would make a great soup to bring to Thanksgiving if you want to make something a little bit different from the traditional fare.

My husband was the one who had the idea to add one of his homegrown habaneros to the soup to give it a kick. The flavors work together great and the spice really adds something special to the soup, a nice heat that will keep you warm!


  • 4 pounds butternut squash (about 2 medium or 1 large)
  • 2 tablespoons coconut oil
  • 1 medium Granny Smith apple (about 8 ounces)
  • 1/2 medium yellow onion
  • Juice of ½ a lemon
  • 1 fresh habanero pepper (exclude if on AIP/Paleo diet)
  • 8 fresh sage leaves
  • ½ -1 tablespoon of cinnamon
  • 2 1/2 cups low-sodium vegetable or chicken broth
  • 2 1/2 cups water
  • 1 1/2 teaspoons kosher salt, plus more as needed
  • 1/4 teaspoon freshly ground black pepper, plus more as needed (exclude if on AIP/Paleo)
  • 1/2 cup coconut cream

Note: Crossed out items  Should be excluded from the recipe if on AIP


  1. Preheat oven to 425°F. Line a baking sheet with aluminum foil.
  2. Meanwhile, cut squash in half length-wise and remove seeds. Optional: save seeds to toast in oven for a snack or garnish.
  3. Place the squash cut-side up on the baking sheet. Melt one tablespoon of the coconut oil and brush it onto the flesh of the squash halves, season generously with salt and pepper.
  4. Roast in oven for one hour or until tender.
  5. Meanwhile, dice the onion and peel, core, and dice the apple. Melt the remaining tablespoon of coconut oil in a large saucepan or Dutch oven over medium heat. Add the apple, onion, sage, and season with salt and pepper. Cook, stirring occasionally for approximately 7 minutes or until softened. Remove the pan from the heat and set aside.
  6. When the squash is done roasting, remove it from the oven and let sit until cool enough to handle (or get impatient like me and burn your hands). Use a large spoon to scoop the flesh into the pot with the sautéed onions and apples. Throw out the squash skin.
  7. Add the broth, water, and measured salt and pepper, stir to combine, and bring to a boil over medium-high heat.
  8. Reduce the heat and simmer, stirring occasionally and breaking up any large pieces of squash for about 15 minutes. Remove the pan from the heat.
  9. Optional: For a spicy kick, add one chopped habanero to the soup along with seeds.(exclude if on Paleo/AIP diet)
  10. Stir in coconut cream
  11. Use an immersion blender to purée the soup. Alternatively, wait until soup is slightly cooled and use a blender to purée in batches.
  12. Stir in the juice of ½ a lemon
  13. Taste and season with cinnamon and add salt and pepper to taste.
  14. Optional: stir in a few leaves of fresh lemon thyme

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