Our Favorite Butternut Squash Soup

Butternut Squash Soup (by Health Coach V)


3 Tbsp Extra Virgin Olive Oil (EVOO)

1 medium yellow onion 

1 large butternut squash (or 2 smaller ones)

2-3 sprigs of fresh thyme (or 2tsp dried thyme)

6-8 cups vegetable stock (homemade/store bought -buy organic & non-GMO whenever possible)

Dash of nutmeg and/or chipotle chili powder (for heat if desired)

2tsp salt & 1/2tsp pepper to taste 


  1. Preheat oven to 400 F.

  2. Rinse butternut squash and thyme (if using fresh).

  3. Cut the butternut squash in half (through the middle; not through the top). Then, peel and remove seeds and pulp material. Of course, if you have a proven method already, use it. ☺

  4. Cut the squash into bite-sized cubes and place them on baking sheet.

  5. Peel and large dice the onion and add to squash.

  6. Add 3Tbsp EVOO, 2tsp salt, and 1/2tsp pepper to the squash & onions. Strip leaves from thyme sprigs (if using fresh) and add to squash.

  7. Smash the garlic cloves with the side of your knife, blade facing away from you. Remove the skins and add in them in. Mix well. 

  8. Put the squash and onion mixture into the oven and bake uncovered until tender (about 25-35 minutes), stir occasionally. 

  9. Heat up the vegetable stock until simmering. 

  10. Once the squash mixture is done place several scoops into a blender and add some stock. Blend, adding in more stock as needed. Pour into a large stock pot. 

  11. Blend the remaining squash and onion, adding stock as needed. Pour into the pot. 

  12. Add additional stock/water if needed to thin the soup to your desired texture. 

  13. Season with a dash of nutmeg and/or chipotle chili powder (for heat). 

  14. Taste and adjust seasonings as needed. Garnish with some parsley/red pepper bits. 

  15. Enjoy! 

You may want to pair the soup with your favorite protein (vegan, vegetarian, or animal). I also like to add a handful of raw kale slaw (shredded kale/carrots/red cabbage or Brussel’s sprouts mix. New Season’s has a kale mix ready to go that I like to buy).   

About Coach V:  

Virág “V” Haldeman is an Optimal Health coach. V was a competitive athlete in her native country of Hungary. As a young adult and throughout her 20’s and early 30’s V struggled with weight challenges, sugar cravings (addiction) & binge eating, yo-yo dieting, food deprivation, and more recently with digestive and adrenal fatigue challenges. Eventually, her struggles and losing her dear parents early woke her up to the need to understand her nutritional needs better, to heal her relationship to food, and to be healthy and contributing to her daughter’s life in the long haul. She became a certified health coach and developed her Fit & Fabulous, Inside and Out: The Total Transformation program. In her 3-month program, V coaches women (and men too!) who are ready to add years to their life & life to their years and claim their optimal health. She helps her clients make empowered food & lifestyle choices without depriving or starving themselves. Coach V is passionate about helping others. 
V Haldeman 

Optimal Health Coach 

"Eat Food, Not Too Much, Mostly Plants" - Michael Pollen

Add Years to Your Life & Life to Your Years