This Butternut Squash Soup with Bacon and Sage is so cozy and comforting – perfect for all of your holiday gatherings! It is also Whole30, Paleo, and AIP friendly.

*Recipe and photos updated 10/3/19

Cozy Butternut Squash Soup with Crispy Bacon and Fragrant Sage: Your Ultimate Comfort Food Recipe

There’s nothing quite like a warm bowl of soup to bring comfort, especially when the weather turns chilly. This Butternut Squash Soup with Bacon and Sage is more than just a dish; it’s a culinary hug, a delightful blend of sweet and savory notes that will quickly become a cherished favorite in your recipe repertoire. Perfect for autumn evenings, festive holiday gatherings, or simply a cozy night in, this soup offers a rich, creamy texture and layers of flavor that are incredibly satisfying. What makes it even better? It’s remarkably easy to prepare and caters to several popular dietary lifestyles, including Whole30, Paleo, and AIP (Autoimmune Protocol).

From the moment you take your first spoonful, you’ll understand why this recipe has earned its place as a blog staple. The inherent sweetness of butternut squash is beautifully balanced by the smoky, crispy bits of bacon and the earthy aroma of fresh sage. It’s a sophisticated flavor profile achieved with minimal effort, making it ideal for both seasoned cooks and kitchen novices alike. Forget the tedious tasks of chopping and roasting a whole butternut squash; this recipe embraces convenience without sacrificing an ounce of flavor, thanks to the ingenious use of organic pureed butternut squash from a can. This simple shortcut allows you to whip up a gourmet-tasting soup in a fraction of the time, proving that delicious, wholesome meals don’t have to be complicated.

Embrace Simplicity: The Magic of Canned Pureed Butternut Squash

One of the true joys of this butternut squash soup recipe is its incredible simplicity, largely attributed to the use of readily available pureed butternut squash. This game-changing ingredient eliminates the most time-consuming steps typically associated with squash soups – peeling, seeding, chopping, and roasting a whole squash. Instead, you can achieve that velvety smooth texture and rich flavor in minutes, making this a perfect weeknight meal or a quick starter for a larger feast.

You can typically find organic pureed butternut squash in the canned vegetable aisle of well-stocked grocery stores. Popular retailers like Trader Joe’s, Whole Foods, and Wegman’s are reliable sources for this convenient ingredient. When selecting your cans, always double-check the label to ensure you’re getting 100% pure butternut squash, free from added sugars or unnecessary ingredients, especially if you’re adhering to Whole30, Paleo, or AIP guidelines.

An Accidental Twist: Butternut and Sweet Potato Puree

In a fortunate kitchen mix-up, I once grabbed one can of pureed butternut squash and one can of pureed sweet potatoes. What seemed like a mistake at first turned into a delightful discovery! The combination of the two purees created an even deeper, more complex sweetness that beautifully complemented the savory bacon and sage. The resulting soup was incredibly nuanced and flavorful. For those feeling adventurous, I highly recommend trying this variation in the recipe below – simply swap one can of butternut squash puree for one can of sweet potato puree. If you prefer to stick to the classic, two cans of butternut squash puree will yield an equally delicious result.

Essential Ingredients for a Rich and Flavorful Soup

While the pureed butternut squash does much of the heavy lifting, the magic of this soup truly comes alive with a carefully selected supporting cast of ingredients. Each component plays a vital role in creating the irresistible depth and balance that defines this dish.

Quality Bacon Matters

Bacon is not just an optional garnish here; it’s a cornerstone of the flavor profile, adding a crucial layer of smoky, savory goodness that elevates the entire soup. For optimal results and to maintain the Whole30, Paleo, and AIP compliance, I highly recommend using uncured, sugar-free bacon. Brands like Pederson Farms or options available through Butcher Box are excellent choices, known for their high-quality, additive-free products. The rendered bacon fat will also be used to sauté the aromatics, infusing the soup with even more rich flavor from the very beginning. Don’t forget to reserve some crispy bacon bits for garnishing – they add a delightful textural contrast!

Creamy Full-Fat Coconut Milk

To achieve the luscious, creamy texture that makes this soup so comforting, full-fat coconut milk is indispensable. It adds a wonderful richness and subtle tropical undertone without any dairy, making it perfect for those following dairy-free diets. I personally favor specific brands that offer a smooth, consistent product. Remember that full-fat coconut milk often separates in the can, with the thick cream rising to the top. To ensure a silky-smooth consistency for your soup, and especially if you plan to use it for a beautiful garnish swirl as seen in the photos, make sure to whisk or blend the coconut milk thoroughly with an immersion blender before adding it to the pot. This simple step prevents lumps and ensures a uniform texture.

Nutrient-Rich Chicken Broth

Chicken broth forms the flavorful liquid base of our soup, contributing to its savory depth. When selecting chicken broth, especially if you are adhering to a Whole30 protocol, it is absolutely crucial to check the labels diligently. Many commercial broths contain hidden sugars, artificial flavors, and other additives that are not compliant with these dietary plans. Look for organic, low-sodium, and additive-free options to ensure your soup remains wholesome and compliant. My favorite brands prioritize clean ingredients, delivering a robust flavor that enhances the overall taste of the soup.

The Warming Spices: Pumpkin Pie Spice & Turmeric

Spices are the soul of this soup, imparting warmth, aroma, and a touch of seasonal charm. Pumpkin Pie Spice, with its comforting blend of cinnamon, ginger, cloves, and sometimes allspice, adds a quintessential autumnal flavor that perfectly complements the butternut squash. I’m a big fan of high-quality, organic spice blends like those from Primal Palate, which are known for their pure ingredients and exceptional flavor. However, a critical note for those following the AIP diet: traditional Pumpkin Pie Spice often contains nutmeg, which is considered a seed and should be omitted from AIP. If you are on an AIP journey, simply leave out the Pumpkin Pie Spice and rely on the other wonderful spices. Turmeric, with its vibrant color and earthy notes, not only adds depth of flavor but also offers impressive anti-inflammatory benefits, making this soup a truly nourishing meal.

Aromatic Garlic, Onion Powder & Ground Sage

Freshly minced garlic forms the aromatic base, sautéed in the rendered bacon fat to release its pungent, savory essence. Onion powder further enhances this foundational flavor, providing a consistent, mild onion note throughout the soup. And of course, ground sage is the star herb, tying all the flavors together with its distinct, earthy, slightly peppery profile that harmonizes beautifully with both the squash and the bacon. These aromatics and spices are crucial for building a complex and satisfying taste that will keep you coming back for more.

Step-by-Step Guide to Crafting Your Perfect Butternut Squash Soup

Creating this delicious and comforting butternut squash soup is a straightforward process, designed for maximum flavor with minimal fuss. Follow these simple steps to bring a bowl of warmth to your table:

Preparation Notes:

**Equipment:** A sturdy stock pot or a Dutch oven (like a Le Creuset) is ideal for even heating and simmering.
**Ingredients:** Have all your ingredients measured and ready before you begin to ensure a smooth cooking process. This is often called “mise en place.”
**Bacon:** Cut your bacon into uniform ½-inch pieces for even cooking and crispiness.
**Coconut Milk:** Remember to whisk or blend your full-fat coconut milk well before adding, especially if using some for garnish, to ensure a smooth consistency.

Cooking Steps:

**Crisp the Bacon:** Begin by cutting your uncured, sugar-free bacon into ½-inch pieces. Heat your stock pot or Dutch oven over medium-high heat. Add the bacon pieces and cook, stirring occasionally, for about 5-7 minutes. You’re looking for them to be beautifully golden brown and crispy.
**Reserve for Garnish:** Once the bacon is cooked to your liking, use a slotted spoon to remove about half of the crispy bacon bits from the pot. Set these aside on a plate lined with paper towels to drain and cool. These will be your delicious garnish! Leave the remaining bacon and its rendered fat in the pot. This fat is essential for building the soup’s flavor base.
**Sauté the Aromatics:** To the pot with the remaining bacon and fat, add the minced garlic. Sauté for 1-2 minutes, stirring constantly, until the garlic becomes fragrant and lightly golden. Be careful not to burn it!
**Combine and Simmer:** Now, add the two cans of pureed butternut squash (or one butternut and one sweet potato puree for the variation), whisked full-fat coconut milk, chicken broth, pumpkin pie spice (if using and not AIP), turmeric, onion powder, ground sage, and sea salt. Stir all the ingredients well to combine them thoroughly, ensuring no lumps remain from the squash puree.
**Bring to a Boil, Then Simmer:** Increase the heat slightly and bring the soup mixture to a gentle boil. Once it starts boiling, reduce the heat to low, cover the pot, and let the soup simmer for 5-7 minutes. This simmering time allows all the flavors to meld and deepen beautifully. Taste and adjust seasoning with additional sea salt if needed.
**Serve and Garnish:** Ladle the warm, comforting soup into bowls. Garnish generously with the reserved crispy bacon bits, a few fresh sage leaves (if desired), and a drizzle of extra whisked coconut milk for an elegant touch.

Enjoy!

Your homemade Butternut Squash Soup with Bacon and Sage is now ready to be savored. This easy yet elegant dish is sure to impress and satisfy!

Tips for the Best Butternut Squash Soup

Elevate your butternut squash soup experience even further with these handy tips and creative variations:

Ingredient Substitutions & Variations:

**Sweet Potato Twist:** As mentioned, substituting one can of butternut squash puree with sweet potato puree adds a lovely dimension of sweetness and a slightly different hue. Don’t hesitate to try it!
**Vegetarian/Vegan Option:** To make this soup vegetarian or vegan, simply omit the bacon. Instead, sauté the garlic in a tablespoon or two of olive oil or coconut oil. Replace chicken broth with a good quality vegetable broth. The soup will still be wonderfully creamy and flavorful.
**Spice Level:** If you enjoy a bit of heat, a pinch of cayenne pepper or red pepper flakes can be added during the simmering stage. Start with a small amount and adjust to your preference.
**Fresh Herbs:** While ground sage is used in the recipe, fresh sage leaves can be fried briefly in a little oil until crispy and used as an incredibly aromatic and beautiful garnish.

Making Ahead & Storage:

**Refrigeration:** This soup is fantastic for meal prep! It can be made ahead of time and stored in an airtight container in the refrigerator for up to 3-4 days. The flavors often deepen overnight.
**Freezing:** Butternut squash soup freezes beautifully. Allow the soup to cool completely, then transfer it to freezer-safe containers or bags. It can be stored in the freezer for up to 3 months. Thaw overnight in the refrigerator and reheat gently on the stovetop, adding a splash of broth or water if it’s too thick. Note: If freezing, it’s best to add the crispy bacon garnish just before serving, as bacon can lose its crispness once frozen and reheated.

Serving Suggestions:

**Appetizer or Main Course:** This soup is substantial enough to be a light main course when paired with a side salad or some gluten-free crusty bread. It also makes an excellent appetizer for a larger meal, especially during the holidays.
**Toppings Galore:** Beyond bacon and sage, consider other toppings like toasted pumpkin seeds (pepitas) for crunch, a dollop of dairy-free sour cream or yogurt, a sprinkle of fresh chives, or a swirl of chili oil for an extra kick.
**Pairing:** Serve alongside roasted chicken, a simple green salad with a vinaigrette, or even grilled sandwiches for a hearty and comforting meal.

Dietary Considerations and Health Benefits

This Butternut Squash Soup with Bacon and Sage isn’t just delicious; it’s also a powerhouse of nutrition and remarkably versatile for various dietary needs, making it an ideal choice for health-conscious eaters.

Whole30, Paleo, and AIP Friendly:

**Whole30:** This recipe naturally aligns with Whole30 principles, being free from sugar, grains, dairy, legumes, and alcohol. It’s a fantastic option for staying compliant while enjoying truly satisfying flavors. Ensure your bacon is uncured and sugar-free, and your chicken broth has no added sugars or non-compliant ingredients.
**Paleo:** Similar to Whole30, this soup fits perfectly into a Paleo lifestyle, focusing on whole, unprocessed ingredients. The use of natural fats from coconut milk and bacon makes it a hearty and energy-sustaining dish.
**AIP (Autoimmune Protocol):** For those following AIP, this recipe is largely compliant with one important modification: omit the Pumpkin Pie Spice. Many spice blends, including pumpkin pie spice, contain nutmeg, which is considered a seed and excluded from the AIP elimination phase. The soup is still incredibly flavorful without it, relying on the robust tastes of sage, garlic, onion powder, and turmeric. Always double-check ingredient labels for any hidden AIP triggers.

Nutritional Benefits:

**Butternut Squash:** This vibrant orange squash is a nutritional superstar. It’s an excellent source of vitamins A and C, which are crucial for immune function and vision. It also provides a good amount of dietary fiber, supporting digestive health and helping you feel full and satisfied. Its natural sweetness means you don’t need added sugars.
**Coconut Milk:** Full-fat coconut milk provides healthy fats, particularly medium-chain triglycerides (MCTs), which are easily metabolized for energy. It also contributes to the soup’s creamy texture and adds essential minerals.
**Bacon:** When chosen carefully (uncured, sugar-free), bacon provides protein and healthy fats. It adds a depth of flavor that can make a healthy meal feel indulgent.
**Turmeric:** This golden spice is renowned for its anti-inflammatory properties, thanks to its active compound, curcumin. Incorporating turmeric into your diet can offer numerous health benefits.
**Garlic & Sage:** Beyond their incredible flavor contributions, garlic is known for its immune-boosting properties, and sage is rich in antioxidants.

By choosing high-quality, compliant ingredients, this butternut squash soup becomes a wholesome, nutrient-dense meal that supports overall well-being while tantalizing your taste buds.

If you make this Butternut Squash Soup with Bacon and Sage, be sure to tag me on Instagram @maryswholelife so I can share it! (If you have a private profile, I won’t be able to see it! Make sure to DM me a screen shot so I know!)

More Cozy Soup Recipes to Explore

Craving more comforting bowls of deliciousness? Don’t stop here! If you enjoyed the warmth and flavor of this Butternut Squash Soup, you’re sure to love these other cozy soup recipes from my collection. Each offers its unique blend of flavors and textures, perfect for any season or mood, and many are also crafted with wholesome, health-conscious ingredients:

Whole30 Zuppa Toscana: A hearty, Italian-inspired classic, reimagined to be dairy-free and Whole30 compliant without sacrificing its rich, satisfying flavors. Loaded with sausage, kale, and a creamy broth, it’s a guaranteed crowd-pleaser.
Crock Pot Chicken Tortilla Chili (Dairy-Free): Set it and forget it! This slow-cooker chili is packed with tender chicken, vibrant spices, and a creamy, dairy-free base that tastes like pure comfort. It’s perfect for busy days when you want a flavorful meal with minimal effort.
Pumpkin Turkey Chili: A creative twist on traditional chili, combining lean ground turkey with the earthy sweetness of pumpkin and a robust blend of chili spices. Made in the Instant Pot, it’s quick, easy, and incredibly flavorful, making it another fantastic option for autumn and winter meals.

These recipes provide more ways to enjoy nourishing, delicious soups that fit various dietary preferences and busy schedules. Explore them all and find your next favorite comfort food!

Ok, let’s get cookin’!

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Butternut Squash Soup with Bacon and Sage

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5 from 1 vote

Butternut Squash Soup with Bacon and Sage

By:
Mary Smith

Prep:

5 minutes

Cook:

15 minutes

Total:

20 minutes

Yield:

4
people

A comforting fall/winter soup that would make a great appetizer. Gluten free, dairy free, Whole30

Ingredients

2 cans Organic Butternut Squash puree*, can also sub 1 can of sweet potato puree
6 strips uncured sugar-free bacon, I use Pederson Farms/Butcher Box
2 garlic cloves, minced
½ cup full-fat coconut milk, plus a little extra for garnish
1.5 cups chicken broth
1 tsp Pumpkin Pie Spice
½ tsp turmeric
1 tsp onion powder
1 tsp ground sage
1.5 tsp sea salt, more to taste
sage leaves, for garnish (optional)

Instructions

Cut bacon into ½ inch pieces. Heat a stock pot over medium high heat (I like to use my Le Creuset Dutch Oven). Cook bacon pieces, stirring occasionally, for 5-7 minutes until cooked through and crispy. Remove ½ of the bacon using a slotted spoon and set aside to drain.
Add garlic to the rendered bacon fat/bacon in the pan and saute for 1-2 minutes until fragrant. Add in remaining ingredients and stir to combine. Bring to a boil, then reduce heat and simmer for 5-7 minutes.
Serve garnished with the extra bacon, sage leaves, and a coconut milk drizzle. Enjoy!

Notes

*I got mine at Trader Joe’s – if you don’t use this brand, check labels to ensure it ONLY has butternut squash.

Nutrition

All nutrition facts are an estimate and automatically calculated. While I fact check them using My Fitness Pal, please note that they may not always be 100% accurate and depend on ingredients used. Weigh your total and divide by the number of servings for the most accurate grams per serving size.

Did you make this?
Rate & comment below, and tag me on Instagram @maryswholelife