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Hokkaido Squash Soup

Fresh Squash Soup Recipe For Fall

Fall is in full swing, which means pumpkin and squash recipes are in demand, especially for fresh squash soup!

I’m an avid follower of food blogs and although I’m a pumpkin lover (see my pumpkin-spice granola and pumpkin curry baked salmon recipes), I’m getting tired of all things squash-related.

Hokkaido squash soup recipe for fall
However, this squash recipe is different… It incorporates CHOICE, and how can anyone get tired of choice? It starts with a simple base from which you can branch out in multiple different directions. Think of it as a “choose your own adventure” recipe.Craving pumpkin pie? Got it. Prefer an Indian flare? Check! Feel like Thai food take-out? No problem.

Hokkaido Squash Soup (Recipe Base)

  • One medium (2-3 pound) Hokkaido squash (feel free to sub pumpkin, butternut, or any other sweet-fleshed winter squash)
  • 1 heaping Tbsp coconut oil (sub butter or ghee if you tolerate dairy)
  • 1 sweet onion, diced
  • 1.5 tsp sea salt, divided
  • 1 peeled, sliced carrot
  • 2 cups chicken or vegetable broth
Cut squash in half and cook as desired. I cook my hokkaido halves in a slow-cooker overnight on low (with 1/4 cup water). I have also had delicious results peeling and cubing my squash, tossing the cubes in coconut oil, and roasting at 375 degrees for 35-40 minutes until golden on the outside and tender on the inside. Let squash halves (or roasted squash cubes) cool.Melt coconut oil or ghee in a large soup pot. Add diced onion, ½ tsp salt, and sliced carrot. Cook until translucent.Scoop out flesh of cooked squash and add to blender (or add your roasted squash cubes to the blender). Next, add cooked carrots and onions to the blender. There is no need to clean out the soup pot… You’ll use it again. Add the remaining 1 tsp salt and the chicken or vegetable broth to the blender. At this point, you will add the other “blend-ins” (as noted below) to create the flavor you desire. Blend until completely smooth and creamy. Pour into soup pot and slowly bring up to a low simmer, cooking for an additional 10-15 min to meld the flavors.Serve hot. Enjoy!

“Your Way” blend-in options:

  • For a warmly spiced, Indian flavor add 1 Tbsp curry powder and 1/2 tsp cinnamon.
  • For a Thai-inspired soup, add 1 Tbsp of Thai red curry paste and 1 tsp of gluten free fish sauce.
  • For pumpkin pie in a bowl, add 1-2 tsp cinnamon, a pinch of nutmeg, and 2 Tbsp honey.
  • To add additional dairy-free creamy richness to ANY of the above variations, stir in 1/2 cup coconut milk.
  • To increase the nutritional value to ANY of the above recipe variations, top each serving with a handful of roasted pumpkin seeds. Pumpkin seeds are full of minerals and high in zinc, protein, and fiber.

Want more healthy, gluten-free, dairy-free, and grain-free recipes? Check out our Nourish package on (click here)!





Brianne Grogan

Brianne Grogan is a women's health physical therapist who believes in the power of healthy living to create strong, happy women - the backbone of a thriving society. Brianne is the author of FemFusion Fitness for Intimacy and and the founder of FemFusion Fitness, which offers live and online fitness and yoga resources for women. Visit her on Facebook, Pinterest, YouTube.

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