by Olena

Healthy Butternut Squash Soup

by Olena

5 from 5 reviews

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.

Not a fan of squash? Try my healthy pumpkin soup. Enjoy!

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 my 5 star 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, even squash peeling haters will be willing to try it!

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 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 or the bread of your choice. You can add a few drops of plain yogurt (as pictured).

Store: Butternut squash soup refrigerates well for up to 5 days.

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

More Healthy Soup Recipes

Healthy Butternut Squash Soup Recipe

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Healthy Butternut Squash Soup

healthy butternut squash soup

5 from 5 reviews

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.

  • Author: Olena of ifoodreal.com
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Soup and Stew
  • Method: Stove
  • Cuisine: North American
Scale

Ingredients

  • 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

Instructions

  1. Preheat large heavy bottom pot or dutch oven on medium heat and add oil. Add onion and cook for 4 minutes, stirring occasionally.
  2. Add curry powder, thyme, ginger and cook for 30 seconds, stirring frequently.
  3. Add butternut squash, coconut milk, stock, salt and pepper.
  4. Bring to a boil, reduce heat to low-medium, cover and cook for 15 minutes until squash has softened.
  5. Using an immersion blender, puree soup until smooth and silky.
  6. 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.

Notes

  • 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.

 Did you make this recipe? Please give it a star rating in the comments.

olena osipov in the studio

Hello and welcome to iFOODreal.

My name is Olena Osipov. I'm a mom to 2 boys and a wife to Alex. And this is our healthy family recipes blog. I grew up in Ukraine on real food. As an adult, I tried many diets without results. Now for over 10 years, I cook quick and easy healthy meals for my family. I can help you with “What’s for dinner?” too.

What You Will Find Here

Healthy family recipes with simple ingredients. Many are inspired by my Ukrainian heritage. I share mostly dinner recipes because it just never ends... I’m obsessed with healthy freezer meals. And more than in love with my Instant Pot.

A Little More About Me

Originally from Ukraine, I now reside on magic Vancouver Island in British Columbia, Canada with my family. I started this blog in 2012 when I ended up at home with 2 small kids unemployed and a wee bit chubby.

14 comments on “Healthy Butternut Squash Soup

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  1. Hi

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

  2. 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

  3. 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!

  4. 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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