Creamy Butternut Squash Soup is a comforting and deeply nourishing dish that’s absolutely perfect for cooler months. Using naturally sweet butternut squash and luxurious coconut milk, this soup delivers rich, satisfying flavor while remaining surprisingly light on calories. It’s a simple, delicious way to enjoy seasonal produce while supporting your health and wellness goals.
Table of Contents
Summary
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 4 generous bowls
Difficulty: Easy
Recipe Summary:
Velvety butternut squash soup blended with creamy coconut milk and aromatic warm spices — a comforting, dairy-free bowl of pure seasonal goodness.
Equipment
- Large heavy-bottomed pot or Dutch oven
- High-powered blender or immersion blender
- Sharp knife and cutting board
- Measuring cups and spoons
- Wooden spoon or spatula
- Vegetable peeler
- Ladle
Ingredients for Creamy Butternut Squash Soup
For the Soup:
- 1 medium-large butternut squash (about 3 lbs), peeled, seeded, and cubed
- 1 medium yellow onion, diced
- 2-3 cloves garlic, minced
- 3-4 cups low-sodium vegetable broth
- 1 cup light coconut milk (or full-fat for extra creaminess)
- 1 tablespoon olive oil or coconut oil
- 1 teaspoon curry powder
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon ground ginger (or 1-inch fresh ginger, grated)
- 1/4 teaspoon nutmeg (optional)
- Sea salt and freshly ground black pepper to taste
For Garnish (optional):
- Toasted pumpkin seeds (pepitas)
- Coconut milk drizzle
- Fresh herbs (cilantro or parsley)
- Cracked black pepper
Directions for Creamy Butternut Squash Soup
- Prepare the squash: Peel the butternut squash, cut in half lengthwise, scoop out the seeds, and cube into 1-inch pieces.
- Sauté aromatics: In a large pot, heat olive oil over medium heat. Add diced onion and sauté for 4-5 minutes until soft and translucent. Add minced garlic and cook for another minute until fragrant.
- Add squash and spices: Stir in the cubed butternut squash, curry powder, cinnamon, ginger, and a pinch of salt and pepper. Cook for 5 minutes, stirring occasionally to coat the squash in the spices.
- Add liquid and simmer: Pour in the vegetable broth (start with 3 cups; you can add more later for desired consistency). Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes until the squash is completely fork-tender.
- Blend until smooth: Remove from heat. Use an immersion blender to purée the soup directly in the pot until completely smooth and creamy. Alternatively, carefully transfer soup in batches to a high-powered blender and blend until silky smooth (be careful with hot liquids – leave the vent open and cover with a towel).
- Add coconut milk: Return blended soup to the pot (if using a blender). Stir in the coconut milk and heat gently for 3-5 minutes. Don’t boil after adding coconut milk.
- Season and adjust: Taste and adjust seasoning with additional salt, pepper, or spices as needed. If the soup is too thick, add more broth; if too thin, simmer uncovered for a few minutes.
- Serve: Ladle into bowls and garnish with toasted pumpkin seeds, a drizzle of coconut milk, fresh herbs, and cracked black pepper.
Tips and Variations
- Roast for deeper flavor: For intensified flavor, roast cubed squash at 425°F for 30-40 minutes before adding to soup. This caramelizes the natural sugars.
- Add warming spices: Include a pinch of nutmeg, cayenne pepper, or chili garlic paste for extra warmth and depth
- Garnish creatively: Top with toasted pumpkin seeds, crispy sage leaves, a swirl of Greek yogurt or coconut cream, or a drizzle of herb oil.
- Use pre-cut squash: Save time with pre-cubed butternut squash from the grocery store.
- Adjust thickness: Control consistency by adding more or less broth or coconut milk to reach your preferred texture.
- Add a citrus kick: Squeeze fresh lime juice just before serving for bright, fresh flavor.
- Make it heartier: Add white beans, chickpeas, or red lentils for extra protein and fiber.
Nutrition Facts (Per Serving)
| Nutrient | Amount |
| Calories | 185 kcal |
| Protein | 4 g |
| Fat | 8 g |
| Carbohydrates | 28 g |
| Fiber | 5 g |
| Sugar | 6 g |
| Sodium | 320 mg |
| Vitamin A | 18,500 IU |
| Vitamin C | 35 mg |
| Potassium | 750 mg |
Nutrition based on light coconut milk and 4 servings
Nutritional Highlights for Creamy Butternut Squash Soup
- Exceptionally rich in beta-carotene (converted to vitamin A) from butternut squash supporting eye health, immune function, and skin health
- Completely dairy-free and naturally low in saturated fat, making it heart-healthy and suitable for lactose-intolerant individuals
- Excellent source of potassium (750mg per serving) supporting healthy blood pressure and cardiovascular function
- High in antioxidants including vitamins C and E protecting cells from oxidative damage
- Good source of fiber (5g per serving) promoting digestive health and satiety
- Provides B vitamins including B6, folate (B9), thiamine, and niacin essential for energy metabolism
- Naturally vegan and gluten-free when using appropriate broth
Dietitian Tips
- Boost protein content: Stir in cooked white beans, red lentils, or chickpeas during the simmering stage for added plant-based protein and heartiness.
- Control sodium: Use homemade or low-sodium vegetable broth to better control total sodium content. You can always add more salt to taste.
- Batch cook and freeze: Make a large batch and freeze in individual portions (2-cup servings) for quick, healthy meals up to 3 months. Thaw overnight and reheat gently.
- Choose light coconut milk: Using light coconut milk instead of full-fat saves about 100 calories per serving while maintaining creaminess.
- Pair wisely: Serve with whole grain bread, a side salad with protein, or top with nuts/seeds for a balanced, complete meal.
- Preserve nutrients: Don’t over-boil after adding coconut milk to preserve its beneficial medium-chain triglycerides.
FAQs for Creamy Butternut Squash Soup
Q: Can I make this soup without coconut milk?
A: Yes! Substitute with oat milk, unsweetened almond milk, cashew cream, or regular dairy milk if not dairy-free. For extra creaminess without coconut, add a small potato while simmering.
Q: How do I easily peel and cut butternut squash?
A: Pierce the squash several times and microwave for 2-3 minutes to soften the skin slightly, making it easier to peel. Use a sturdy vegetable peeler and a sharp knife. Alternatively, buy pre-cut squash.
Q: Can I roast the squash instead of simmering?
A: Absolutely! Roasting at 425°F for 30-40 minutes intensifies the natural sweetness and adds caramelized flavor. Then blend with broth and coconut milk.
Q: How long does this soup last in the refrigerator?
A: Stored in an airtight container, this soup stays fresh for 4-5 days in the refrigerator. Reheat gently on the stovetop or in the microwave.
Q: Can I freeze butternut squash soup?
A: Yes! This soup freezes beautifully for up to 3 months. Cool completely, then freeze in portion-sized containers. Thaw overnight in the refrigerator and reheat gently, stirring occasionally.feelgoodfoodie
Q: Why is my soup too thick/too thin?
A: Adjust consistency by adding more vegetable broth to thin, or simmer uncovered to thicken. You can also add more coconut milk for creaminess.minimalistbaker
Q: Can I use other types of squash?
A: Yes! Acorn squash, kabocha squash, or even pumpkin work well with the same method. Each provides slightly different flavor and texture.
Q: Should I use fresh or canned coconut milk?
A: Canned coconut milk works best for this recipe. Shake the can well before opening. Light coconut milk reduces calories while full-fat creates extra richness.
Q: Can I make this in a slow cooker or Instant Pot?
A: Yes! For slow cooker: cook on low 6-8 hours. For Instant Pot: sauté aromatics using sauté function, add remaining ingredients, pressure cook 10 minutes, then blend.
Q: What can I serve with this soup?
A: Crusty bread, grilled cheese sandwiches, quinoa salad, roasted vegetables, or a simple green salad complement this soup perfectly.
Conclusion for Creamy Butternut Squash Soup
Creamy Butternut Squash Soup is a nourishing bowl of comfort that genuinely warms you from within. With simple, wholesome ingredients and richly satisfying flavor, it’s an easy, delicious way to enjoy seasonal vegetables in the healthiest way possible. Whether you’re meal prepping for the week or serving guests at a dinner party, this velvety soup delivers both nutrition and comfort in every spoonful.
Creamy Butternut Squash Soup – Comfort in a Bowl
Ingrédients
Equipment
Method
- Prepare the squash: Peel the butternut squash, cut in half lengthwise, scoop out the seeds, and cube into 1-inch pieces.
- Sauté aromatics: In a large pot, heat olive oil over medium heat. Add diced onion and sauté for 4-5 minutes until soft and translucent. Add minced garlic and cook for another minute until fragrant.
- Add squash and spices: Stir in the cubed butternut squash, curry powder, cinnamon, ginger, and a pinch of salt and pepper. Cook for 5 minutes, stirring occasionally to coat the squash in the spices.
- Add liquid and simmer: Pour in the vegetable broth (start with 3 cups; you can add more later for desired consistency). Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes until the squash is completely fork-tender.
- Blend until smooth: Remove from heat. Use an immersion blender to purée the soup directly in the pot until completely smooth and creamy. Alternatively, carefully transfer soup in batches to a high-powered blender and blend until silky smooth (be careful with hot liquids – leave the vent open and cover with a towel).
- Add coconut milk: Return blended soup to the pot (if using a blender). Stir in the coconut milk and heat gently for 3-5 minutes. Don’t boil after adding coconut milk.
- Season and adjust: Taste and adjust seasoning with additional salt, pepper, or spices as needed. If the soup is too thick, add more broth; if too thin, simmer uncovered for a few minutes.
- Serve: Ladle into bowls and garnish with toasted pumpkin seeds, a drizzle of coconut milk, fresh herbs, and cracked black pepper.
Notes
Add warming spices: Include a pinch of nutmeg, cayenne pepper, or chili garlic paste for extra warmth and depth
Garnish creatively: Top with toasted pumpkin seeds, crispy sage leaves, a swirl of Greek yogurt or coconut cream, or a drizzle of herb oil.
Use pre-cut squash: Save time with pre-cubed butternut squash from the grocery store.
Adjust thickness: Control consistency by adding more or less broth or coconut milk to reach your preferred texture.
Add a citrus kick: Squeeze fresh lime juice just before serving for bright, fresh flavor.
Make it heartier: Add white beans, chickpeas, or red lentils for extra protein and fiber.
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