Anti-inflammatory/ Dinner/Supper/ Gluten Free/ Soups/ Vegan/ Vegetarian

Skillet Butternut Squash Soup with Apple

Here’s another super easy, fast nutritious soup.  I did a variation of this soup in my cafe.  The apple does not need to be peeled.  One less step and you’ll never taste the peels as the soup is puréed.  The coconut cream adds a dreamy depth to this soup that regular cream would not be able to add.

Primary ingredients

 Speaking of coconut cream- this is coconut cream in a can, coconut cream from Thai is really great quality.   Trader Joe’s makes a good one as well.   Do not think that you are saving yourself calories by buying the low fat or thinner version…two reasons-  1) coconut cream is very healthy, the calories are good for us; instead cut your carbs 2) thinner version just has water added and usually other ingredients that I cannot pronounce.  So don’t think that because the label says coconut cream and it is a dollar or two cheaper that the cheaper one is the same.

Ok wheee, enough of my rant about coconut cream and “thinner versions”.

If you have never made fried sage leaves use this recipe as an excuse to make some for the garnish.  They melt in your mouth and ohhhh wow! Yummy yummy!   After I made a few Fried Sage Leaves I went back and made a bunch more of the fried sage leaves, they are just that good.

Butternut squash, apples, etc., cooking

Skillet Butternut Squash Soup with Apple

Already cubed butternut squash with apple, coconut cream that makes a fabulous quick soup in a few minutes in a cast iron skillet.  

Course Soup
Cuisine American
Keyword butternut squash recipe idea, butternut squash soup recipe
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 2


  • 1/4 cup yellow onion, chopped
  • 1 tablespoon coconut oil (1-2 extra Tbs if frying sage leaves
  • 2 cups diced butternut squash (you can already but it cubed)
  • 1-1/2 cups water
  • 3/4 cup apple, chopped (1) does not need to be peeled (I used Fuji)
  • 1/4 tsp each: ground turmeric, poultry seasoning
  • 1/2 tsp dried parsley
  • 1 pinch dried thyme
  • 6 (optional garnish) sage leaves
  • 1/3 cup coconut cream, use thick portion
  • 1/2 tsp lemon pepper
  • 1/2 tsp kosher salt, to taste


  1. Sauté chopped onion with coconut oil in cast iron skillet until soft.

     Add diced butternut squash, water, apple chunks and seasoning to cast iron skillet.  Cook over medium heat until bubbling. Turn down heat to low, cover skillet; keep soup simmering until butternut squash and apple chunks are soft -approximately 12-14 minutes. While soup is cooking make your crispy sage leaves. -see recipe notes (if desired). 

  2. Once butternut and apples are fork tender add the coconut cream. Using immersion blender or other blender; puree soup (if using regular blender be sure to due 1/2 blender full, cover securely and blend). Salt to taste approximately, 1 teaspoon kosher salt.  Garnish with fried sage leaves or julienned fresh sage leaves.  

Recipe Notes

In small skillet over medium high heat, melt 1-2 tablespoons coconut oil (olive or avocado oil will work too).  Add sage leaves, let sizzle for approximately 15-20 seconds, remove and set on paper towel to drain.  Use as garnish or nibble on them- yummy!

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