Learn how to make this easy butternut squash soup recipe using the GAPS Diet cooking method with a few simple ingredients.

Packed full of nutrients, butternut squash soup is quick and easy to make, and a great way to boost your intake of healthy fats on the GAPS Diet.
Butternut squash is high in vitamins and minerals, and rich in antioxidants (source):
- Vitamin B6
- Vitamin C
- Vitamin E
- Folate
- Magnesium
- Potassium
- Manganese

When to introduce butternut on the GAPS Diet
Winter squash vegetables can be introduced from Stage 1 of the GAPS Introduction Diet. Butternut squash or butternut pumpkin as it’s known in Australia is a part of the winter squash family along with acorn, delicata, and spaghetti varieties.
When introducing make sure to consume with lots of fats such as sour cream, butter, ghee, or coconut oil and watch for the body’s response. Can you handle it? Did you have any symptoms return or did new symptoms appear?
Many people on the GAPS Diet, have to wait until the later stages of the Introduction Diet or sometimes Full GAPS to do so successfully. This is because butternut is sweeter in taste and higher in carbohydrates and this can lead to blood sugar spikes and yeast symptom flares.

Choosing quality ingredients
When sourcing your ingredients there are a few things to consider with your health goals in mind, especially on the GAPS Diet. These include:
- Opting for organic produce where possible to help with increased nutrient uptake and a reduction of toxins (pesticides) in the body.
- Using homemade short-cooked meat stocks is a staple on the GAPS Diet for rebuilding the gut lining. Learn more about the benefits of meat stock vs bone broth in this post.
- Opting for Celtic Sea salt as it is less processed than other salts and is packed full of trace minerals like magnesium, calcium, and potassium which can support the body’s electrolyte balance.

Ingredients
- 1 medium butternut squash
- 1 medium brown onion
- 1 tsp Celtic Sea salt
- 1.5 liters of homemade chicken meat stock
- 250g butter
- 6 cloves of garlic
Tools/ utensils you may need
- Stockpot or Dutch oven
- Knife and chopping board
- Immersion blender
- Garlic press (optional)
How to make GAPS Easy Butternut Squash Soup


- Remove the skin and seeds from the butternut and cut into 1-inch cubes, add to the stock pot.
- Peel and diced the brown onion and add to the stock pot.
- Then add the Celtic Sea salt and chicken meat stock.
- Cover with a lid and bring to a boil.
- Reduce to simmer until butternut is tender.
- Stir through butter and pressed garlic until butter is melted.
- Blend using an immersion blender.
Serve with cultured cream AKA ‘GAPS Sour Cream’ and sauerkraut.
Note: The soup can also be blended in a food processor or blender.
How to store
Store in the fridge for up to 5 days in an airtight container or in the freezer for 3 months. Reheat in a saucepan on the stovetop.
Variation or substitutions
- Too high in carbohydrates – Swap a third of the butternut for cauliflower to lower the carbs or consider substituting all the butternut with pumpkin. Pumpkin is waterier so may need to reduce chicken meat stock to retain a thick soup texture.
- Butter for Ghee – If you are not up to butter on the dairy introduction protocol you can swap the butter for ghee in a one-to-one ratio.
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Thank you so much for stopping by the kitchen, I hope you enjoy this butternut soup recipe!
GAPS Easy Butternut Squash Soup Recipe

Learn how to make this easy butternut squash soup recipe using the GAPS Diet cooking method with a few simple ingredients.
Ingredients
- 1 medium butternut squash
- 1 medium brown onion
- 1 tsp Celtic Sea salt
- 1.5 litres homemade chicken meat stock
- 250g butter
- 6 cloves of garlic
Instructions
- Remove the skin and seeds from the butternut and cut into 1-inch cubes, add to the stock pot.
- Peel and diced the brown onion and add to the stock pot.
- Then add the Celtic Sea salt and chicken meat stock.
- Cover with a lid and bring to a boil.
- Reduce to simmer until butternut is tender.
- Stir through butter and pressed garlic until butter is melted.
- Blend using an immersion blender.
Serve with cultured cream AKA ‘GAPS Sour Cream’ and sauerkraut.
Notes
Store in the fridge for up to 5 days or in the freezer for 3 months. Reheat in a saucepan on the stovetop.
GAPS and Gut and Psychology Syndrome™ are the trademark and copyright of Dr. Natasha Campbell-McBride.
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