Closeup of a bowl of roasted squash and apple soup

Simple Kabocha Squash and Apple Soup

Sharing content is one of the best ways to support this blog!

Roasted kabocha squash and apple soup makes the perfect meal prep recipe that’s also paleo, gluten free, Whole30, and vegan-friendly.

A big bowl of soup provides comfort on even the chilliest days. I should know. I live in North Dakota.

Terrible jokes aside, soups are always welcome in my kitchen. There’s a soup to please everyone — and this one’s an all-around people pleaser, because it’s silky-smooth with just a touch of sweetness from the added roasted apples.

What’s a kabocha squash?

Before we dive into the recipe, let’s cover what a kabocha squash is. You’ll want to use the right squash to get the correct flavor for this soup recipe!

The flesh of a kobacha squash is sweeter than butternut squash. Kabocha squash has a pumpkin shape, but with dark green, knobby skin and whitish streaks. The flesh may also sport reddish-orange splotches or be completely reddish-orange. That’s a good thing — that typically means the kabocha squash has cured a little more and is sweeter!

The skin of a kabocha squash is edible, so don’t worry about peeling it before or after roasting.

Three bowls of creamy squash soup

Modifying this recipe for the Ninja Foodi Blender

A few months back, Ninja sent me their new Foodi blender to try out. This post isn’t sponsored by them, but I’m so enamored with the appliance that I figured I’d include instructions on adapting this kabocha squash and apple soup recipe for the Foodi blender!

What makes this blender different than other high-powered blenders is that it will actually saute and cook foods for you, not just heat up as the result of the motor running.

That said, for the full flavor experience, I’d still roast the squash and apples before adding them to the blender and blending.

However, if you’re just trying to make a decent soup without too much work, to make this entirely in the Foodi blender:

  • Halve the recipe
  • Cut the squash into small chunks (again, no need to skin it!)
  • Add the squash and run the Saute program
  • Add the apples and run the Saute program again
  • Finally, add the rest of the ingredients and run the Smooth Soup program.

That’s it! Three button presses and you’re good to go.

Bowl of creamy kabocha squash soup

Essential kitchen equipment smooth squash soups

To blend this soup, you have a few different options.

If you want to see my favorite kitchen equipment, shop my Amazon Page, where I’ve rounded up my top picks! 

Or check out my dream kitchen collection on Food52

Bowls of soup with text overlay 'roasted squash & apple soup'
clock clock icon cutlery cutlery icon flag flag icon folder folder icon instagram instagram icon pinterest pinterest icon facebook facebook icon print print icon squares squares icon heart heart icon heart solid heart solid icon
Closeup of a bowl of roasted squash and apple soup

Simple Kabocha Squash and Apple Soup

  • Author: Chelsea at
  • Prep Time: 15 minutes
  • Cook Time: 50 minutes
  • Total Time: 1 hour 5 minutes
  • Yield: 4 servings 1x
  • Category: Soup
  • Method: Roasted
  • Cuisine: American


This smooth and simple kabocha squash and apple soup uses just a handful of ingredients for a comforting gluten free, paleo, Whole30, and vegan meal!


  • 2 tablespoons extra virgin olive oil, divided
  • 2 1/4 teaspoons sea salt, divided
  • 1 teaspoon ground allspice
  • 1/2 teaspoon ground cinnamon
  • 2 unpeeled apples, cored and cut into 1-inch cubes
  • 2 pound kabocha squash, halved and seeded (approximately 4 cups cooked squash)
  • 4 cups bone broth or vegetable stock
  • 1/4 teaspoon freshly ground black pepper
  • 1 tablespoon fresh lemon juice
  • 1/2 cup toasted walnuts, for topping


  1. Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper
  2. Drizzle the squash halves with half the olive oil and sprinkle with 1 teaspoon sea salt. Toss the apples in the remaining olive oil, along with 1 teaspoon sea salt, allspice and cinnamon.
  3. Roast the squash for 30 minutes. Add the apples to the same tray and continue to roast for an additional 20 minutes.
  4. Blend until smooth. Transfer to a soup pot over low heat. Stir in 1/4 teaspoon salt, pepper, and lemon juice. Serve with toasted walnuts or store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.

Keywords: roasted squash and apple soup, squash soup, paleo, Whole30, vegan, vegetarian, gluten free


I'm Chelsea, the author behind Do You Even Paleo! I believe life should be full of flavor. I enjoy creating recipes that are nourishing, flavorful, and satisfying. When not experimenting in the kitchen, I usually have a camera, barbell, or mug of coffee in hand. My posts may include affiliate links, which means if you click through a purchase something, I make a small commission at no cost to you. It helps me fuel my coffee habit and pay rent!

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe rating

CommentLuv badge

This site uses Akismet to reduce spam. Learn how your comment data is processed.