Butternut Squash and Apple Soup with Cinnamon

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-03-23 · Updated 2026-03-23

A comforting American soup combining roasted butternut squash, sweet apple, and warm cinnamon for a cozy flavor. This american-inspired soups (vegetarian-friendly, low-fat) ready in about 80 minutes pairs butternut squash, apples, cinnamon for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 calories and feeds 6, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 2 cups butternut squash
• 1 cup apples
• 1 tsp cinnamon
• 1/2 cup coconut milk
• 1 cup onion
• 2 tbsp olive oil

Instructions

1. Step 1: Preheat oven to 400°F (200°C). Peel and cube 2 cups butternut squash and 1 cup apples into 1/2-inch pieces, then toss with 1 tsp cinnamon and 1 tbsp olive oil. Spread evenly on a parchment-lined baking sheet and roast for 25 minutes, until tender and caramelized with golden-brown edges. Tip: For extra sweetness, add 1/2 tsp maple syrup to the roasting tray.
2. Step 2: In a large pot, heat 1 tbsp olive oil over medium heat. Add 1 cup onion, diced into 1/4-inch pieces, and sauté for 5 minutes until translucent and fragrant. Tip: Avoid overcrowding the pot—cook in batches if needed to ensure even browning.
3. Step 3: Add the roasted butternut squash, apples, and 1/2 cup coconut milk to the pot. Stir in the remaining 1/2 tsp cinnamon, then bring to a gentle simmer. Reduce heat to low and cook for 25 minutes, until the soup thickens enough to coat the back of a spoon and the flavors meld. Tip: For a smoother texture, blend the soup with an immersion blender or transfer to a regular blender in batches.
4. Step 4: Taste and adjust seasoning with additional cinnamon or salt if needed. Serve immediately, garnished with a drizzle of coconut milk and a sprinkle of cinnamon. Tip: For a creamier soup, add 1/4 cup heavy cream during the last 5 minutes of simmering.