by Olena

Healthy Butternut Squash Soup

Olena's image
Olena Osipov
5 from 12 votes

Healthy Butternut Squash Soup with simple ingredients, in one pot and in 30 minutes. The creamy goodness and warm spices are so comforting on a chilly fall or winter day.

Whether it is pumpkin soup or broccoli cheese soup, there is something so inviting about a creamy soup!

Healthy Butternut Squash Soup

Healthy Butternut Squash Soup

This healthy butternut squash soup is made with 4 simple ingredients and a few key spices. It still blows my mind how real food can be so easy to make. For instance, take reader favorite Instant Pot butternut squash soup recipe. I just had to post a stovetop version of it!

My butternut soup is so creamy, cozy, flavorful and delicious! It has a sweetness of honey butternut squash, a kick of the shrimp butternut squash curry and ease and convenience of slow cooker butternut squash soup. A win-win!

Healthy Butternut Squash Soup on a spoon closeup

Ingredients for Butternut Squash Soup

  • Butternut Squash: You can use cubed fresh or frozen butternut squash. Or buy a whole butternut squash. It is easy to peel with a sharp vegetable peeler. Then you trim the ends, cut in half horizontally, scoop out the seeds from the 2 chubby halves and dice. That’s it!

sliced butternut squashcubed butternut squash

  • Onion and Spices: What I think takes this soup to the next level is fresh good quality curry powder. It does wonders to any dish when sauteed with onion and adds an incredible orange color. Then add dried ginger and thyme.
  • Coconut Milk: I use full fat canned coconut milk. It makes soups like sun dried tomato soup creamier and adds healthy fats and calories. If you are not a fan of coconut milk, use regular milk (2% or higher) or any plant-based milk like almond milk.
  • Broth: I recommend low sodium (of course) vegetable broth or vegetable bouillon cubes.

butternut squash, onion, coconut milk, stock, spices

How to Make Healthy Butternut Squash Soup

There is a full recipe card below.

  • Preheat large heavy bottom pot or dutch oven on medium heat. You want it to be hot-hot-hot. So when you add oil it gets hot right away.
  • Add onion: Cook onion for 4 minutes, stirring occasionally.
  • Add seasonings: Add curry powder, thyme, ginger and cook for 30 seconds, stirring frequently. This step allows the spices to release maximum flavor.
  • Add remaining ingredients: Now add butternut squash, coconut milk, stock, salt and pepper. Cook for 15 minutes until squash has softened. It cooks very fast.

Healthy Butternut Squash Soup in a pot

  • Blend soup:I prefer to blend with an immersion blender. Make sure to keep the blender at the bottom of the pot. You can also use a regular blender, but be aware that it can “explode” from the hot soup. Keep the centre lid half open so the heat can escape.

Healthy Butternut Squash Soup

How to Serve, Store and Reheat Butternut Squash Soup

Serve: Serve hot with toasted whole wheat naan bread, quinoa bread and a side of kale quinoa salad. You can add a few drops of plain yogurt (as pictured).

Store: Butternut squash soup can be refrigerated for up to 5 days. To reheat simply simmer on low while covered (it splatters a lot).

Freeze: Butternut squash soup freezes amazingly. Fully cook, cool completely and freeze in an airtight container for up to 3 months.

More Squash Recipes

And if you need more soup inspiration, browse slow cooker soup recipes.

Healthy Butternut Squash Soup Recipe

Healthy Butternut Squash Soup

Healthy Butternut Squash Soup

Healthy Butternut Squash Soup with simple ingredients, in one pot and in 30 minutes. The creamy goodness and warm spices are so comforting on a chilly fall or winter day.
5 from 12 votes
Print Save Rate
Course: Soup and Stew
Cuisine: North American
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 servings
Calories: 441kcal
Author: Olena Osipov


  • 3 lbs butternut squash peeled and cut into 2" cubes (9 cups)
  • 1 large onion coarsely chopped
  • 15 oz can coconut milk full fat
  • 2 cups vegetable broth low sodium
  • 1 tbsp oil for frying
  • 1/2 tsp curry powder
  • 1/2 tsp thyme dried
  • 1/4 tsp ginger dried
  • 1 tsp salt
  • Ground black pepper to taste


  • Preheat large heavy bottom pot or dutch oven on medium heat and add oil. Add onion and cook for 4 minutes, stirring occasionally.
  • Add curry powder, thyme, ginger and cook for 30 seconds, stirring frequently.
  • Add butternut squash, coconut milk, stock, salt and pepper.
  • Bring to a boil, reduce heat to low-medium, cover and cook for 15 minutes until squash has softened.
  • Using an immersion blender, puree soup until smooth and silky.
  • Serve hot with whole grain toast, a bit of plain yogurt and maybe pumpkin seeds.

Store: Refrigerate in an airtight container for up to 5 days.

    Freeze: Fully cook, cool completely and freeze in an airtight container for up to 3 months. Thaw on a stovetop covered on low.


      • You can substitute coconut milk with regular or almond milk but do not add it to cook. Instead add 1 cup before pureeing.
      • For broth, I use organic vegetable bouillon cubes.


      Serving: 2cups | Calories: 441kcal | Carbohydrates: 48g | Protein: 6g | Fat: 29g | Saturated Fat: 23g | Sodium: 612mg | Potassium: 1517mg | Fiber: 10g | Sugar: 12g | Vitamin A: 36163IU | Vitamin C: 76mg | Calcium: 187mg | Iron: 4mg
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      olena osipov in the studio

      Hello and welcome to iFOODreal.

      My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

      23 comments on “Healthy Butternut Squash Soup

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      1. 5 stars
        My husband and my 10 yo daughter love this recipe. I’m obsessed too! It is so easy and so healthy and so yummy. Only thing I did differently was to add fresh ginger since I didn’t have dried ginger. And I also used Osso Good Bones chicken bone broth (I use that bone broth with all my instant pot cooking). So good!! Thank you, Olena, you are an instant pot genius. My family also adores your instant pot split pea soup, rice and beans, lentil vegetable, lazy cabbage rolls….. so so so good!!!

        1. Oh Anna! You made my day! I have never been referred to as an Instant Pot Genius (blushing). I am so happy your family is enjoying my recipes!

      2. Hi

        Made this for thanksgiving but added two potatoes and two carrots, and used almond milk. Was just great.
        Thanks, Harold.

      3. 5 stars
        Made this for Thanksgiving. It is awesome. I use a coconut paste because it is inexpensive and the only ingredient is coconut (you can find this in the international isle in grocery stores in canada) and it worked like a charm. Thank you

      4. 5 stars
        Yesterday I made your Healthy Butternut Squash soup. It’s delicious! How can I make it a little spicier for a friend? Thanks!

      5. 5 stars
        I’ve never really into cooking but certainly enjoy it more because your recipes show me how to make healthy, easy meals. It is always your site that I go to! I love every recipe of yours that I have tried! Thank you so much!

          1. Olena, I am so enjoying the IP, I’ve had it almost a year. Used it all summer, never heats up kitchen. I made baked beans and they were amazing! Today I’m doubling the recipe, 2 lbs navy beans in 12 cups water for first step? Then double everything else too? What about times? I’m still getting used to it, so have to follow recipes always. Its different from what I’m used to. Thanks!

      6. 5 stars
        I’d never tried coconut milk before. When I try new recipes I always follow the recipes exact the first time, and then make modifications later if necessary. This recipe is a winner straight up as is. IT WAS SO GOOD! And it’s easy to make! Thank you.

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