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Creamy Squash Soup

Updated: Jul 18, 2023

This creamy squash soup is one of my favorite go-to recipes during the winter. Not only is it super easy to prep, but I often double the recipe and freeze half for an easy, nourishing dish to pull out of the freezer on busy days. Also, I am very picky with orange soups- I find a lot of them are too "mealy," cinnamony, and just don't love the texture and flavor. This one is so creamy and smooth, it's almost velvety. The combination of flavors is also perfect- it's not too sweet, has a little bit of umami, and just hits the spot every time.

Of course, it's also a great soup for hormone balance, since it's full of ingredients that support blood sugar balance and are full of vitamins and minerals that fight inflammation and support healthy hormones, such as:

  • Buttercup and acorn squash- both are great sources of fiber, vitamins A & C, and complex carbohydrates. These vitamins and antioxidants have been shown to protect both egg and sperm cells from oxidative damage, making them a great food to include when you’re trying to get pregnant.

  • Coconut milk- a good source of healthy fats

  • Pumpkin seeds- contains protein, healthy fats, zinc, and is great for boosting progesterone, which is important for healthy cycles and fertility.

Buttercup Squash (left) is larger, wider, sweeter, and less stringy

Acorn squash (right) is more round, the flesh is paler and color, more stringy

Note: This recipe makes about 4-5 servings, but can easily be doubled.


  • 1 medium buttercup squash (note: this is NOT the same as butternut squash)

  • 1 medium acorn squash

  • 1/4 cup coconut aminos or gluten free soy sauce

  • 4-5 cups bone broth or water

  • 1/2 cup coconut milk

  • 1 1/2 tsp salt

  • 1/2 tsp pepper

  • 1/2 tsp red pepper flakes, optional (but highly recommended)

  • Handful of roasted pumpkin seeds and sunflower seeds to top, optional


  1. Preheat oven to 180°C or 350°F.

  2. Roast buttercup squash and acorn squash on a baking tray until easily you can easily pierce them with a fork, about 45 minutes. Let cool.

  3. Remove the seeds and scoop out the flesh of the squash and add to a large pot.

  4. Lower the heat to 170°C or 325°C.

  5. In a small baking dish, add 1/4 cup pumpkin seeds and bake for 15-20 minutes, checking to make sure the seeds don't burn. Remove from oven and let cool.

  6. Add broth or water and heat over a low flame.

  7. Add soy sauce and coconut milk and mix.

  8. Use an immersion blender to blend the soup.

  9. Add more water if too thick.

  10. Add salt, pepper, red pepper flakes, and stir until incorporated.

  11. Serve warm, topped with roasted pumpkin seeds and a splash of coconut milk for decoration.

  12. Enjoy!

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