Roasted Butternut Squash Soup

It’s the most wonderful time of the year! Forget Christmas—FALL IS HERE! With colder weather comes snow back on our mountain tops, cozy sweaters, and the official return of Soup Season.

There’s always debate about whether soup counts as dinner, and to that I say: only if you do it right. So today I’m sharing one of my favorite fall recipes: Butternut Squash Soup topped with Mini Meatballs. It’s warming, nutrient-dense, satisfying, and absolutely dinner-worthy. Plus, if you add in a side salad, we’re definitely getting a full on, balanced dinner situation. 

Why Butternut Squash?

Butternut squash is a low-glycemic starchy vegetable, meaning it provides steady, longer-lasting energy without spiking your blood sugar like refined carbs can. It’s rich in:

• Vitamin A & C (immune support + glowing skin)
• Potassium (muscle + heart function)
• Fiber (gut health & keeps you full)
• Natural slow-burning carbohydrates

And yes — we need carbs. Especially when we’re in the gym and training consistently. Carbohydrates are your body’s preferred source of fuel during workouts. When you’re lifting, biking, running, or hitting a CrossFit WOD, your body taps into stored carbohydrates (muscle glycogen) to power you. Instead of thinking carbs = pasta and bread, remember: Veggies can absolutely be your carb source.

Toppings for extra gains

This soup is awesome because it checks so many boxes. It’s gluten-free, dairy-free, flavor-packed and filling! Whether you’re vegetarian or a meat-eater, check out these butternut squash soup topping ideas to take your dinner to the next level.

If you’re vegetarian, try topping it with:

• Pepitas (pumpkin seeds) → protein + crunch
• Thinly sliced green apple → brightness + acidity
• Cannellini beans or chickpeas stirred into the soup → extra protein + fiber without changing the flavor

If you’re a meat eater, I highly recommend adding 5-6 Mini Pork & Apple meatballs and some chopped fresh sage to your soup. The pork + apple adds warmth, sweetness, and a solid protein boost.

Remember: To support muscle growth, recovery, and hormones, you can aim for 0.7–1.0g of protein per pound of bodyweight per day. Protein helps you:

• Repair muscle tissue
• Stay full longer
• Support immune health
• Maintain lean muscle as you age

Meatballs in soup = an easy + delicious protein win.

BUTTERNUT SQUASH SOUP

WHAT YOU NEED:

• 2  Cups each carrots, yellow onion, celery
• ⅓ Cup fresh ginger
• 4 Cloves fresh garlic
• 1 Tbs rosemary
• 1 Tbs sage
• ½ Tbs salt
• 1 tsp black pepper
• 1 tsp paprika
• 4 Cups butternut squash (roasted)
• 4-6 Cups veggie stock 
• ½ Tbs salt
• ¾ tsp nutmeg
• ½ tsp cinnamon
• ⅛ tsp cayenne
• 1 Can coconut cream
  

1. Peel, de-seed and cube your butternut squash into 1” cubes. Toss in olive oil, salt, pepper and garlic powder and roast at 425° for 25-30 minutes or until tender and browned. 
2. Sauté onion, carrot, celery, ginger, garlic, and spices in oil until onions are translucent.
3. Add squash and veggie stock. Simmer for 15 minutes, or until the carrots are tender.
4. Blend in batches in a food processor, or in the pot with an immersion blender until smooth.
5. Return to the pot, add the coconut cream. Cook on low until warm throughout. Add additional veggie stock (if too thick) & adjust seasoning to taste.
   
   

MINI PORK & APPLE MEATBALLS

WHAT YOU NEED:

• 1 lb ground pork (or turkey)
• 2 Tbs finely minced yellow onion
• ¼ Cup finely chopped green apple (skin on)
• 1 tsp fresh rosemary (fine chop)
• ½ tsp salt
• ¼ tsp black pepper
  

1. Combine all ingredients with your hands.
2. Roll into 1 Tbsp-sized balls (you’ll get ~30).
3. Bake at 400°F for 6–8 minutes or until internal temp reaches 160°F.

The Nutritional Stuff

Just the soup: ~4g protein, ~40g carbs, ~12g fat

Soup + Beans/Chickpeas: ~16g protein, 45g carbs, 14g fat

Soup + Meatballs: ~25g protein, ~45g carbs, ~23g fat 

This soup is naturally carb-forward (which is great for energy!), and adding either beans or mini meatballs brings in the protein you need to feel full, recover from workouts, and support muscle. Choose your topping based on your goals for the day. Hope you enjoy!

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