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Whether you adhere to a Whole 30 diet or just want an easy butternut squash soup recipe that's packed with healthy ingredients, this homemade soup is where it's at. As the Fall season arrives, cooler nights mean it's time for soup season and what better way to enjoy than with seasonal vegetables that are healthy and hearty. This simple recipe is made with whole foods and is a perfect comfort food for chilly, crisp Fall nights.

Simple Ingredients for Healthy Butternut Squash Soup

Butternut Squash: This recipe calls for fresh butternut squash. Trader Joe's has pre-cut butternut squash chunks if you'd like easy prep. If using a fresh butternut squash, peel and cut into ½" chunks. In addition to tasting delicious, butternut squash is packed with vitamin A, vitamin C, fiber and magnesium.

Onion: White or yellow onion is the best choice for this recipe and melds perfectly with the garlic, chicken sausage, celery and spices.

Celery: Celery is one of those essential ingredients when it comes to cozy soups and this recipe is no exception. It softens throughout the simmering process and adds a nice flavor to the entire dish.

Garlic: Always room for garlic! I always have a jar of minced garlic on hand from Costco.

Chicken sausage: I love using the Trader Joe's Spicy Jalapeno Chicken Sausage for this recipe as the jalapeno adds some spiciness, but pick your favorite lean chicken sausage. In a pinch, ground chicken would be another great tasty option to use while not skimping on protein.

Dry white wine: This is optional and adds a nice bit of acidity to the soup. If wanting to stay Whole30 compliant, consider swapping for additional chicken stock.

Chicken Broth: This broth based soup takes about 4-4.5 cups of broth. I use the organic chicken stock from Trader Joe's, but feel free to use low sodium versions if your diet benefits from or requires that.

Spices: Cumin, Cinnamon, Oregano, Sea salt, and black pepper. All ingredients you likely have in your pantry and can easily find at your local grocery store. I know the cinnamon might raise an eyebrow, but trust me, this is a savory recipe and the cinnamon melds perfectly with the dish.

Great Northern Beans: These are delicious, large white beans filled with fiber. They can be used interchangeably with Navy or Cannellini beans.

whole30 butternut squash soup with bread

Tips and Substitutions

Vegan option: Easily make this vegan by swapping out chicken broth for vegetable stock and omitting the chicken sausage. Consider adding in chopped chunks of sweet potato as an additional ingredient.

For extra flavor, crumble bacon bits and roasted pumpkin seeds or pepitas on top. Serve with a side of sourdough bread, grilled cheese or homemade cornbread. Leftovers are the best part and make for easy meal prep. Freeze leftover soup portioned out in freezer safe containers. There is nothing better than having a delicious, cozy soup ready to eat on a busy weeknight.

Healthy High Protein Butternut Squash Soup Recipe

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A cozy soup full of fiber, protein and Fall flavors.

Author: Mary
Prep Time: 10 minutes
Cook Time: 18 minutes
Total Time: 28 minutes
Yield: 4 servings 1x

Ingredients

Scale

1 cup chopped onion

⅔ cup chopped celery

3 garlic cloves, minced

2 ½ cups fresh butternut squash, peeled and cubed

3 chicken sausage links (7-8 oz total), chopped into ¼ inch coins *Trader Joe's Spicy Jalapeno chicken sausage is perfect for this

¼ cup dry white wine *sub with extra chicken broth if making Whole 30

4 cups chicken broth or chicken bone broth

1 teaspoon cumin

⅛ teaspoon cinnamon

1 ½ teaspoons oregano

1 teaspoon sea salt

¼ teaspoon ground black pepper

1 can Great Northern beans, drained and rinsed

Drizzle of olive oil

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Instructions

In a Dutch oven or large pot, over medium heat, add a drizzle of olive oil.
Once heated, add onion, celery and garlic and cook until tender, about 3 minutes.
Add chicken sausage to pot and cook until seared about 2-3 minutes.
Add butternut squash to pot and cook for 3 minutes, stirring all ingredients occasionally.
Add wine and cook down until it has mostly evaporated.
Stir in chicken broth, cinnamon, oregano, salt and pepper and bring to a boil.
Reduce heat and simmer for 5 minutes or until squash is tender and can be pierced easily with a fork.
Stir in beans and bring to boil again.
Remove from heat and enjoy!
Store leftovers in airtight container for up to 5-7 days. Freeze in freezer safe container for up to 2 months. I like to portion out and freeze in freezer ziplock bags.