This Healthy Butternut Squash Soup is creamy, easy, flavorful and perfect for fall! Ready in 30 minutes it is also gluten free and vegan. Everyone will love this easy butternut squash soup recipe!
Its pressure cooker version is this Instant Pot butternut squash soup. Also this butternut squash chicken soup is super delicious!
Table of contents
This healthy butternut squash soup is made with mostly pantry staples. It still blows my mind how real food can be so easy to make!
This hearty soup is creamy, full of great flavor and perfect for a cold day! It has sweet flavor of honey garlic sauteed butternut squash and spiciness of ginger and curry powder.
This time of year, we make double batch, freeze and enjoy for easy work from home lunches. It’s one of our favorite soups!
Why You’ll Love This Recipe
We think this is the best butternut squash soup recipe and here are the reasons why:
- Wholesome: This butternut squash soup is made healthy with no cream or loads of cheese. Also high in dietary fiber and suitable for vegan, gluten free, dairy free, and paleo diets.
- Flavorful: Warm spices like curry and ginger are balanced by savory thyme. It’s my favorite butternut squash combination.
- Rich and creamy: From veggies, broth, and coconut milk, no heavy cream in sight unlike in traditional butternut squash soup!
- Meal prep friendly: Make a big batch and store in the refrigerator for healthy lunches all week!
Ingredients and Notes
To make this easy butternut squash soup, you just need these few ingredients.
- Fresh butternut squash: You will need a 3 pound butternut squash, this is about 9 cups chopped butternut squash.
- Onion: White onion or yellow onion adds savory taste to the sweeter squash.
- Spices: Curry powder, dried ginger powder, thyme, salt and black pepper. Fresh ginger would be great too!
- Coconut Milk: I use full fat canned coconut milk, best for superb creaminess.
- Broth: I recommend low sodium vegetable broth, chicken stock or water.
- Oil: Just a small amount for sauteing your onion, I love avocado oil which is great for high heat.
How to Make Healthy Butternut Squash Soup
There is something so inviting about this creamy soup, it’s basically fall in a bowl! Making this easy butternut squash soup is simple. Just saute, cook and blend it in a regular blender.
Saute onion and spices: Heat large soup pot or dutch oven over medium heat. You want it to be hot-hot-hot when you add your oil. Cook onion for 4 minutes, stirring occasionally.
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, vegetable stock, salt and pepper. Stir, bring to a boil, reduce heat to medium-low and cook for 15 minutes until squash has softened and is fork tender. It cooks very fast.
If you like roasted flavor of butternut squash, you can roast butternut squash halves or butternut squash cubes on baking sheet in the oven first. After, just scoop out the flesh and proceed cooking the soup.
You can also use pressure cooker butternut squash leftovers in this soup.
Blend soup: I prefer to blend with an immersion blender. Make sure to keep the blender at the bottom of the pot so hot liquid doesn’t splatter on you.
This creamy butternut squash soup splatters a lot!
This soup is so versatile! Add a pinch of cayenne pepper, nutmeg or ground cinnamon at the end.
What is the Best Way to Puree the Soup?
I love to use an immersion blender for easy and convenience right in the pot where the soup has just cooked.
You can also use a stand blender, but be aware that it can “explode” from the hot soup. To prevent that:
- Cool it: Wait until the soup has cooled down to room temperature and then blend.
- Use the towel: Most regular blenders have the center removable plastic piece in the lid. Remove it and cover with a towel, so the heat can escape.
- Work in small batches: Less hot soup, less steam build up inside the blender. Puree a few cups of soup at a time.
A food processor may work as well, but again proceed with caution as hot soup can splatter.
Variations for This Easy Butternut Squash Soup Recipe
There are many ways to customize this easy butternut squash soup recipe!
- Broth: Chicken broth could be used vs. vegetable stock.
- Sweetener: 1 tablespoon of maple syrup or brown sugar adds extra sweet flavor.
- Herbs: Feel free to add sage or rosemary for some additional savory taste.
- Apple: Add a peeled apple for butternut squash apple soup. It will add a sweeter taste.
- Milk: If you are not a fan of coconut milk, use regular milk (2% or higher), cream or any plant based milk like almond milk. You will need to add this after cooking your squash before pureeing.
My favorite toppings include the pictured toasted pumpkin seeds and plain yogurt or sour cream swirl. Cooked chopped bacon would add savory taste as would savory fresh herbs like fresh thyme.
Add delicious crunch by topping this cozy soup with homemade sourdough croutons.
For a fall inspired meal, serve hot with toasted whole wheat bread or quinoa bread and a side of kale and quinoa salad.
How to Store
Store: Butternut squash soup can be refrigerated for up to 5 days. To reheat simply simmer on low heat while covered. Again, it splatters a lot.
Freeze: Leftover soup can be also frozen. Fully cook, cool completely and freeze in an airtight container for up to 3 months.
Yes! The skin of a butternut squash is thick and not edible. Here is the easiest way to peel butternut squash.
After peeling trim the ends, cut in half horizontally, scoop out the seeds from the 2 chubby halves and dice.
Yes you can use roasted whole butternut squash or here is an easy tutorial how to roast butternut squash cubes. Or coat your cubed squash in olive oil and roast at 400 F for 30 minutes.
Yes. Hit Saute on your pressure cooker and saute as per recipe. Then add all ingredients and pressure cook on high pressure for 10 minutes. After wait another 10 minutes and release remaining pressure. Blend.
For slow cooker butternut squash soup, saute veggies with spices in a skillet. Then transfer to crockpot with remaining ingredients and cook on Low for 6-8 hours. Blend.
More Healthy Soup Recipes
Healthy Butternut Squash Soup
- 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.
- Instant Pot instructions: Hit Saute on your pressure cooker and saute as per recipe. Then add all ingredients and pressure cook on high pressure for 10 minutes. After wait another 10 minutes and release remaining pressure.
- Slow cooker instructions: For slow cooker butternut squash soup, saute veggies with spices in a skillet. Then transfer to crockpot with remaining ingredients and cook on Low for 6-8 hours.
- Blending soup: Use an immersion blender or work in small batches to puree in blender.
Can you make this without the curry and ginger? My family doesn’t really care those 2 ingredients.
You could omit these ingredients, but the soup won’t be quite as flavorful.
Perfect for Fall my whole family loved it
Made this for thanksgiving but added two potatoes and two carrots, and used almond milk. Was just great.
So happy to hear this Harold!
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
You are very welcome Veronika!
So yummy, thanks for your recipes 🙂
You are welcome 🙂
Yesterday I made your Healthy Butternut Squash soup. It’s delicious! How can I make it a little spicier for a friend? Thanks!
Add more curry powder, ginger or cayenne pepper. 🙂 To taste. 🙂
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!
You are so welcome, Deb! So happy to hear that. 🙂
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!
Hi Deb. This is butternut squash soup recipe. Do you mean minestrone?
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.
You are very welcome! That is a very smart idea to do what you do. Glad you enjoyed this soup. It is so stupidly simple and good lol