FREE 5-Ingredient Recipe EBook

• Why You’ll Love This Panera Autumn Squash Soup Recipe
• Ingredients & Substitutions
• How To Make Panera Autumn Squash Soup
• Storage Instructions
• What To Serve With Autumn Squash Soup
• More Autumn Soup Recipes
• Tools For This Recipe
• Autumn Squash Soup Recipe card
• Recipe Reviews

Panera Bread has been one of my favorite quick places to eat for many years. (In fact, my popular 5-ingredient easy broccoli cheese soup recipe was an easier, healthier take on theirs.) So when I tried their squash soup, I knew I had to make a homemade version of the Panera autumn squash soup recipe ! This copycat dish comes together fast, captures all the fall flavor, and has a creamy texture like pumpkin soup with coconut milk , classic roasted tomato soup and butternut squash soup .

Why You’ll Love This Panera Autumn Squash Soup Recipe

• Blend of butternut squash and pumpkin flavors, with a hint of apple
• Warm fall spices
• Thick, creamy texture
• Simple, natural ingredients
• Easy to make
• No refined sugar or artificial preservatives
• Healthy and naturally gluten-free
• Tastes like Panera autumn soup

Ingredients & Substitutions

Here I explain Panera autumn squash soup ingredients, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

The Panera squash soup ingredients are publicly available on their website . I based my version on theirs, but simplified it with fewer, more natural ingredients. It’s a bit longer than my usual ingredient lists, but they are all easy to find:

• Olive Oil – Used for sauteing. You can substitute avocado oil, coconut oil, or even melted butter for added richness and flavor.
• Onion – Use a large chopped onion. I used a yellow onion, but you can also use white or sweet onions as well. If you want your soup to taste closer to Panera’s, add a diced carrot or two as well.
• Garlic – I like to use fresh garlic cloves, but 1 teaspoon of jarred minced garlic would also work.
• Butternut Squash – Panera autumn squash soup uses butternut squash, but you can also use other types of winter squash, such as acorn squash , kabocha squash , or even delicata squash . Look for squash that feels heavy for its size, which means it’s fresh and ripe, and cut it into cubes. Alternatively, you can also use roasted butternut squash for a deeper, caramelized flavor in the soup. (This will reduce the cook time.)
• Pumpkin Puree – Adds a rich and creamy texture, and pumpkin flavor. If you like, you can substitute it with canned sweet potato puree for a similar taste and consistency.
• Vegetable Broth – This makes the soup vegetarian if that matters to you, but you can also use chicken broth or make your own homemade bone broth .
• Apple Juice – Adds sweetness and subtle apple flavor. I recommend using one with no added sugar, as extra sugar is totally unnecessary and it’s sweet enough without it.
• Fall Spices – Including cumin , cinnamon , sea salt, and black pepper. You could also add nutmeg, ground ginger, or even a pinch of cayenne pepper or curry powder for a subtle kick.
• Heavy Cream – Makes it rich and creamy. You can substitute coconut milk or coconut cream for a dairy free option. For a closer copycat recipe, melt some plain cream cheese into the soup instead, which is what Panera does.
• Honey – This is optional, for a sweeter autumn squash soup — Panera Bread does include this in theirs. I prefer to use natural sugar-free honey , but regular honey also works. They also add brown sugar to theirs, but I skipped this to avoid the refined sugar.
• Pumpkin Seeds (Pepitas) – Optional for garnish!

How To Make Panera Autumn Squash Soup

This section shows how to make copycat Panera autumn squash soup, with step-by-step photos and details about the technique, to help you visualize it. For full instructions with amounts and temperatures, see the recipe card .

1. Saute the aromatics. Heat olive oil in a large Dutch oven over medium heat. Add onions and saute until translucent. Then, add garlic and saute until fragrant.
2. Simmer the Panera squash soup. Add butternut squash, pumpkin puree, broth, apple juice, honey (if using), cumin, cinnamon, salt, and pepper. Bring to a boil, then reduce to a simmer and cook until the butternut squash is fork tender.

1. Puree. Use an immersion blender to puree the soup, or carefully transfer to a blender in batches and blend until smooth.

1. Stir in heavy cream. If needed, add more salt and pepper to taste. Enjoy a warm cup of soup with a sprinkle of cinnamon and pumpkin seeds, if you like.

Storage Instructions

• Store: Transfer to an airtight container (or multiple containers to meal prep for busy days) and keep in the fridge for 4-5 days.
• Reheat: For best results, heat on the stovetop until warmed through, stirring occasionally. Or, reheat in the microwave in 30-second intervals until warm.
• Freeze: To freeze copycat Panera autumn squash soup, let it cool completely first. Then, transfer it to freezer-safe containers or zip lock bags, leaving some room for expansion. Store in the freezer for up to 3 months.

What To Serve With Autumn Squash Soup

This recipe for squash soup makes a great starter to almost any dinner in the fall, or serve it with a healthy salad or sandwich for lunch. Try a sweet kale salad , crisp broccoli cranberry salad , or if you have more squash to use up, butternut squash salad .

More Autumn Soup Recipes

Looking for more comforting fall soups? Here are some of my favorite fall-themed recipes:

Tomato Bisque

Creamy Celery Root Soup

Pumpkin Soup

Coconut Curry Soup

Tools For This Recipe

• Dutch Oven – My favorite sturdy pot for big batches of soup.
• Immersion Blender – I like using this immersion blender to blend directly in the pot, but you could also use a regular high-power blender .

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 tbsp Olive oil ▢
• 1 large Yellow onion (chopped) ▢
• 2 cloves Garlic (minced) ▢
• 1 large Butternut squash (peeled and cubed; ~6 cups) ▢
• 1 cup Pumpkin puree ▢
• 3 cups Vegetable broth ▢
• 1 cup Apple juice (no sugar added) ▢
• 1 tbsp Honey (or sugar-free honey ; optional, for more sweetness if desired) ▢
• 1/2 tsp Cumin ▢
• 1/4 tsp Cinnamon ▢
• 1 tsp Sea salt (to taste) ▢
• 1/2 tsp Black pepper (to taste) ▢
• 3/4 cup Heavy cream (or coconut cream or full-fat coconut milk for dairy-free) ▢
• Pumpkin seeds (optional, for garnish) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Heat the olive oil in a large Dutch oven over medium heat. Add the onions and saute for about 5 minutes , until translucent.
2. Add the garlic and saute for about 1 minute , until fragrant.
3. Add the butternut squash, pumpkin puree, broth, apple juice, honey (if using), cumin, cinnamon, salt, and pepper.
4. Increase heat to bring the soup to a boil. Reduce to a simmer and cook for 20-30 minutes , until the butternut squash is tender.
5. Use an immersion blender to puree the autumn squash soup, or carefully transfer to a blender in batches and blend until smooth.
6. Stir in heavy cream. If needed, add more salt and pepper to taste.
7. If desired, serve with pumpkin seeds on top.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup

Nutrition info does not include optional honey or pumpkin seeds.

📖 Want more recipes like this? Find this one and many more in my Fall Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Panera Autumn Squash Soup

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Autumn Squash Soup

This easy copycat Panera autumn squash soup recipe is the perfect blend of butternut squash, pumpkin, apple, warm spices, & a splash of cream.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/squash-soup/

Ingredients

• 1 tbsp Olive oil
• 1 large Yellow onion (chopped)
• 2 cloves Garlic (minced)
• 1 large Butternut squash (peeled and cubed; ~6 cups)
• 1 cup Pumpkin puree
• 3 cups Vegetable broth
• 1 cup Apple juice (no sugar added)
• 1 tbsp Honey (or sugar-free honey ; optional, for more sweetness if desired)
• 1/2 tsp Cumin
• 1/4 tsp Cinnamon
• 1 tsp Sea salt (to taste)
• 1/2 tsp Black pepper (to taste)
• 3/4 cup Heavy cream (or coconut cream or full-fat coconut milk for dairy-free)
• Pumpkin seeds (optional, for garnish)

Instructions

1. Heat the olive oil in a large Dutch oven over medium heat. Add the onions and saute for about 5 minutes , until translucent.
2. Add the garlic and saute for about 1 minute , until fragrant.
3. Add the butternut squash, pumpkin puree, broth, apple juice, honey (if using), cumin, cinnamon, salt, and pepper.
4. Increase heat to bring the soup to a boil. Reduce to a simmer and cook for 20-30 minutes , until the butternut squash is tender.
5. Use an immersion blender to puree the autumn squash soup, or carefully transfer to a blender in batches and blend until smooth.
6. Stir in heavy cream. If needed, add more salt and pepper to taste.
7. If desired, serve with pumpkin seeds on top.

Maya’s Recipe Notes

Serving size: 1 cup

Nutrition info does not include optional honey or pumpkin seeds.

📖 Want more recipes like this? Find this one and many more in my Fall Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)