This Doctor’s Go-To Fall Squash Soup Recipe

October 19, 2018 By Sarah White No Comments

It’s actually snowing in Ontario at the moment which means that fall is definitely here; I hope you enjoy my favourite warming fall squash soup from This Doctor’s Kitchen. 

It sure feels like fall around here; the air is cool and crisp (I swear I just saw a flake of snow fall outside the window beside me as I type …), the days are getting shorter, and my weekly organic delivery box is full of delicious fall produce, including many varieties of squash.

In order to continue building optimal health this fall season you should focus on eating foods that help you consolidate your energy and prepare your digestive and immune systems for the cold winter months ahead. It’s important to help your body adjust to the cooler weather by cooking your food longer than you would in the summer to make it easier to digest. That means I’ll be replacing my daily raw salad with roasted vegetables and warming mugs of soup.

You should also be eating with the seasons for the sake of your digestion and for the health of the planet. Studies show us that you’ll have a healthier microbiome if you rotate your foods seasonally, and your food will be tastier and fresher the less time it has to spend on a plane/train/automobile before it arrives in your local grocery store. Pay attention to the produce that is featured at your local farmer’s market, or check this list to see which fruits and vegetables are currently in season. Squash is the quintessential fall food, and I love that this recipe works well with so many different varieties of squash.

This soup recipe is a fall staple in my house because it helps us incorporate a variety of fall foods into our weekly meal prep rotation. It’s also beautifully warming and thoroughly cooked to support digestive health, and contains anti-inflammatory spices + bone broth to help prepare the immune system for the fast-approaching winter season.

Fall Squash Soup with Warming Spices

There's nothing I love more than a bowl of creamy warming soup on a crisp autumn day, but I often have a hard time finding delicious soup recipes that don't include heavy cream or milk (I stay away from dairy & sugar for the sake of my skin). This go-to cold weather soup recipe uses fresh local squash and creamy coconut milk instead resulting in a delicious and creamy, yet still healthy, fall meal. 


  • 1 large squash - I use whatever looks good from the local farmers market, or whatever I find in my CSA organic food delivery box, so far I've used butternut, acorn, delicata, buttercup and even pumpkin and they've all been delicious. 
  • 1 onion, chopped 
  • 4 cloves of garlic, finely chopped 
  • 1 tbs coconut oil or avocado oil 
  • 1 can organic BPA-free coconut milk 
  • 1 tbs curry powder 
  • 1 tbs turmeric 
  • 1/4 tsp chili flakes (optional) 
  • 4 cups of bone broth, or boxed organic vegetable or chicken broth. 
  • sea salt + fresh ground pepper to taste 


Preheat the oven to 400F. Cut your squash in half and lay face down in a baking sheet, bake in the oven for 30 minutes while you prepare your other ingredients. Add the onion, garlic and spices to a preheated medium-hot large dutch oven (shout out to my grandma Ruthie for stocking our kitchen with the most gorgeous Le Creuset cookware, I think of her every time we make this soup in my beautiful Caribbean blue pot) and cook until translucent and fragrant. Remove the squash from the oven and carefully scrape out the flesh of the squash and add it to your pot along with the chopped apple and cook for 5 minutes, stirring often. Add the bone broth and simmer covered for 30 minutes. Add your can of coconut milk and use an immersion blender to puree your soup. This recipe will keep in the fridge for 5 days and freezes very well.

Dr. Sarah White | Naturopathic Doctor


Dr. Sarah White is a Naturopathic Doctor, Integrative health expert and the founder + CEO of This Doctor’s Kitchen — your evidence-based resource for all things health and wellness. Dr. Sarah takes a food-first approach to health with a focus in fertility, longevity and natural beauty. She is recognized as an expert in women’s hormones, thyroid health and anti-aging. Dr. Sarah is a published health author with features in Elle Canada, Best Health, EcoParent & Whole Family magazine.