Paleo Autumn Squash Soup

29 Dec

Panera Bread introduced a new soup to their lineup: vegetarian autumn squash soup.  Their recipe started off just fine: pumpkin, butternut squash, water, milk…now things go downhill QUICKLY…cream cheese, brown sugar, sugar, honey, (because you need 3 sweeteners in your soup when butternut squash is already sweet?) cornstarch, sea salt, vegetable base, ginger, spices, onions, cream, butter, carrot, apple juice, lemon juice concentrate, curry powder, turmeric, roasted salted pumpkin seeds.  You can see how a serving of this soup easily became 350 calories at Panera: milk, cream cheese, brown sugar, sugar, honey, cream, butter.

Panera, you’re doing it wrong.  Here is an easy, tasty, paleo version, without all the junk!


1 butternut squash

1 sugar pumpkin

1 small onion, diced

2 cloves garlic, minced

11oz So Delicious culinary coconut milk

1.5 cups organic low sodium vegetable or chicken broth

1 cup local apple cider

1 tbl. honey*

2 tsp. lemon juice

1/4 tsp. curry powder

1/4 tsp. ginger

1/4 tsp. cinnamon

Kosher sat


Olive oil



Roasted gourds

Roasted gourds

So Delicious culinary coconut milk

So Delicious culinary coconut milk

So Delicious culinary coconut milk ingredients

So Delicious culinary coconut milk ingredients

Paleo autumn squash soup

Paleo autumn squash soup


Preheat oven to 425°F.  Halve the gourds lengthwise and deseed.  Coat the inside flesh with olive oil and season with salt and pepper.  Place cut side down on a baking sheet and roast at 425°F until fork tender (about 40 minutes).  In a large pot sauté diced onion and over medium heat in olive oil until soft.  Add garlic and sauté 2 minutes.  Scoop pumpkin adn squash flesh from skin and add to pot.  Add broth, cider, and coconut milk.  Puree with an immersion blender until smooth.  Add spices, honey*, and lemon juice.  Season with salt and pepper to taste and then warm through.  If desired toast pumpkin seeds for a garnish (and some crunch).

*Omit the honey to make this recipe Whole 30 compliant!


2 Responses to “Paleo Autumn Squash Soup”

  1. Jessica September 30, 2020 at 3:49 PM #

    What if we don’t have a sugar pumpkin? What would you suggest instead?

    • Deanna September 30, 2020 at 8:49 PM #

      You can substitute canned pumpkin, sweet potato, or you can use all butternut squash. Canned pumpkin (not pumpkin pie filling, just the solid packed pumpkin) is made from sugar pumpkin.

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