Healthy Butternut Squash Soup

healthy butternut squash soup

5 from 4 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
  • 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


  • 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


  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.


  • 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.

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