Enjoy a big bowl of roasted butternut squash soup that is made with coconut milk and other Whole 30, dairy-free, and Paleo-friendly ingredients. This vegan dinner recipe is full of oven-roasted and baked squash and makes a wonderful main dish, appetizer, or side dish recipe.
Want more vegan soup recipes? You might also like this Creamy Pumpkin Soup, Healthy Cauliflower Soup, Cream of Asparagus Soup, and Roasted Tomato Basil Soup!
Roasted Butternut Squash Soup
Even right now as I type these words, I am craving a bowl of this nutritious roasted butternut squash soup.
My body decided to trick me last week and it felt like I was coming down with a cold.
I got the usual tickle in my throat, extreme fatigue for a day, a slight cough, and then…. nothing.
But I still went ahead and whipped myself up a big batch of this healthy, heart-warming, and vegan meal to help fight the potential sickness.
And while getting a cold is not the end of the world, it certainly does make you appreciate the majority of days that you are healthy.
Fall & Winter Meal Idea
With the Fall and Winter seasons right around the corner, having a few healthy recipes on hand is crucial when combatting illness.
And while a big bowl of gluten-free chicken noodle soup is definitely cozy and soothing, a vegan, Paleo, and Whole30 serving of this recipe is even healthier for you and tastes incredible!!
Super creamy,
Full of flavor,
Slightly sweet,
And ultra savory.
You just might feel like you have been transported to the most elegant log cabin in the wintry mountains when you are enjoying this recipe! <– Can you tell I am a dreamer?!
Ingredients
The ingredients needed for this Whole30 recipe are relatively easy-to-find in your local grocery store.
- Butternut Squash – Look for a large squash that is around 2 1/2 – 3 pounds in weight.
- Coconut Milk – This vegan milk substitute makes up the bulk of the liquid in this recipe.
- Feel free to use a LITE coconut milk to make this lower in fat and calories.
- Make sure you get the CANNED coconut milk and NOT the kind in the refrigerated section.
- Garlic – Fresh garlic is best, but garlic powder can be substituted if that’s all you have.
- Ginger – Minced ginger paste is quick and easy-to-use and is what was used in this recipe.
- Vegetable Broth – Use this if you are vegetarian or vegan. If you are not, you can also use chicken broth or bone broth instead.
- Cayenne Pepper – This spice helps give it a little kick. Feel free to leave it out if you want it to be a bit sweeter.
- Cinnamon – This subtle spice gives it a Fall feeling to it. If you’re not a fan, simply leave it out!
How to Make Roasted Butternut Squash Soup
There are a few simple steps you will need to follow to make this vegan and Paleo dish:
- Roast a whole butternut squash in the oven. (See below for more details.)
- Saute onions until tender.
- Stir in coconut milk, seasoning ingredients, and broth.
- Simmer for 5 minutes or until ingredients are combined.
- Add roasted butternut squash and coconut milk ingredients to a large food processor or high-speed blender.
- Process or blend until ingredients are smooth, about 2-3 minutes.
- Reheat squash in a saucepan over Medium-Low heat until your desired temperature is reached.
Roasting Butternut Squash
Now that you understand the general steps, it’s time to start roasting the squash in the oven.
Roasting butternut squash before making the soup brings out the natural sweetness versus just boiling it.
So trust me, you do not want to skip this process!
- Cut the butternut squash in half length-wise. (Image 1 above.)
- If you have a difficult time cutting the butternut squash in half, take a look here and learn How to Cut Butternut Squash.
- Drizzle a touch of olive oil over both halves. (Image 2 above.)
- Sprinkle both halves with a pinch of salt. (Image 3 above.)
- Place halves face side-down on a large baking sheet. (Image 4 above.)
- Roast in a 425 degree oven for 40-50 minutes, or until squash is caramelized and tender.
Ways to Puree
There are a few ways you can puree these ingredients into a super creamy consistency:
- Vitamix – A large high-speed blender, such as a Vitamix, is hands-down my favorite way. You can puree it in a single batch, it comes out ultra creamy, and it is the least likely to splatter all over your kitchen! (This is pictured above.)
- Food Processor – This is the second best option, but you will need to puree in batches.
- Immersion Blender – In almost every other creamy soup recipe, this would be my preference. However, the squash is pretty thick and will make using an immersion blender a little tricky and potentially very messy.
Serving, Storing, and Reheating
Once the soup is completely pureed and ultra creamy, it’s time to serve it up!
If it has cooled down, simply add it back into the pot and reheat until it reaches your desired temperature
Serving: Serve with additional coconut milk or coconut cream drizzled on top, a sprig of cilantro, and a sprinkle of cayenne pepper, for presentation.
Storing: Have some leftovers? This dish seriously gets better with time and will taste wonderful after a day or two in the refrigerator. Simply store in an airtight container in the refrigerator for up to 4-5 days.
Freezing: Want to freeze leftovers for later? Place in a freezer-safe container or Ziploc bag in the freezer for up to 4-6 months.
Reheating: The best way to reheat soup is to return it to a pot and heat up over Medium-low heat. You can also reheat it in the microwave if you’re in a rush.
Healthy Way to Fight a Cold
Normally I am diligent with dosing up on Vitamin C at the first signs of coming down with a cold.
And guess what… a bowl of this bowl of deliciousness has over 50% of the recommended Vitamin C that you need!
Not to mention, it is full of fresh ginger, garlic, and cinnamon.
- Ginger: it is anti-inflammatory and will help ease a sore throat. It also has the potential to kill rhinovirus before it rears its’ ugly head!
- Garlic: has special components, Allicin and Allion, which contain antiviral and antibacterial properties.
- Cinnamon: contains anti-inflammatory and immunity-boosting properties.
Other Healthy Soup Recipes
Roasted Tomato Basil Soup (Vegan)
Slow Cooker Chicken Tortilla Soup
Cream of Asparagus Soup | Vegan
Instant Pot Potato Corn Chowder
Roasted Butternut Squash Soup with Coconut Milk
Enjoy a big bowl of roasted butternut squash soup that is made with coconut milk and other Whole 30, vegan, dairy-free, and Paleo-friendly ingredients.
Ingredients
- 1 large butternut squash cut in half, seeds removed
- 1-2 Tbsp. olive oil
- Pinch of salt
For the Soup:
- 2 Tbsp. olive oil
- ¾ cup sweet onion finely chopped
- 3 cloves garlic crushed
- 1 ¼ tsp. ginger crushed
- ¾ tsp. salt
- ¼ tsp. cinnamon
- Pinch cayenne pepper
- 15 oz. coconut milk* canned, full-fat or lite
- 1-2 cups vegetable broth*
- Cilantro optional
- See this recipe in Healthy Meal Plan #3
Instructions
-
Preheat oven to 425 degrees.
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Drizzle 1 tablespoon olive oil and sprinkle a pinch of salt on the inside of both halves of the butternut squash.
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Place squash face-down on a large baking sheet lined with parchment paper or aluminum foil. Bake in preheated oven for 40-50 minutes, or until squash is tender.
For the Soup:
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In a medium saucepan or pot combine 2 tablespoons olive oil and onion. Sauté over medium heat for 3-4 minutes.
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Add garlic and ginger. Continue cooking over medium heat for 1-2 minutes.
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Lastly, add salt, cayenne, cinnamon, coconut milk, and broth. Stir to combine ingredients. Cover skillet with a lid, reduce heat to low, and let ingredients simmer for 5 minutes.
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Once squash is done cooking, remove as much flesh as you can and discard the skin.
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Add all of the squash and coconut milk mixture to a high-speed blender, such as a Vitamix. Or, add half of the squash and half of the coconut milk mixture to the bowl of a large food processor and process in batches. Puree for 2-3 minutes, or until contents are completely smooth.
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Pour soup back into the pot or saucepan and reheat over Medium-Low heat.
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Stir ingredients in the pot to ensure even mixing. Serve soup immediately with a drizzle of coconut milk and fresh cilantro. Enjoy! See this recipe in Healthy Meal Plan #3.
Recipe Video
Recipe Notes
- You can use Lite coconut milk instead of full-fat, but be sure to only use 1 cup of broth initially.
- Feel free to use chicken broth instead of vegetable broth if you are not vegan.
- Have trouble cutting butternut squash in half? Learn How to Cut Butternut Squash here.
Kate says
So good. My son has a dairy allergy so we’re always trying to find things to include him in our good eating. Will make again. I saw that it’s 302 cal. Is that a serving size of one cup? Just checking. Thanks.
London says
Hi Kate! I’m so glad your son is able to enjoy it. Many of the newer recipes on the site are GF and DF, so hopefully you will be able to find more he will love, too! As far as serving size, yes, it is roughly 1 cup, but depends on how large your butternut squash is. Thanks for asking and for your comment/rating!
Leanna says
My entire family loved this recipe! The first time I made it, their interest level was low because of the spicy cayanne. The second time I omitted the cayanne, and my family couldn’t eat it fast enough!
London says
Hi Leanna! So happy they enjoyed it more without the cayenne! Thanks so much for your comment and review 🙂
Sara says
Would you be able to use an immersion blender right in the big pot to mix?
London says
Hi Sara! Yes! An immersion blender will work great, too. Thanks for the question!
Ruth says
I made this, I have never eaten butternut squash but wanted to make this. I had a can of coconut milk in the pantry. It turned out so delicious, 5 star delish!!!
I used an immersion blender, perfection!!
London says
Yay, Ruth!! I am so glad you enjoyed it. The immersion blender is key to making it super easy. Thanks so much for your comment and rating!! 🙂
Nicole says
This soup is AMAZING. I had to modify it a bit, as I can’t eat onion or garlic due to SIBO, so subbed the green parts of green onion for the onion, eliminated the garlic cloves, and used garlic-infused olive oil (SIBO legal) when roasting the squash. It was absolutely incredible. So, SO good. I often find butternut squash soup to be a bit too sweet for my liking, but this was just the perfect balance. Immediately added to our weekly rotation. Thanks so much!!!
London says
Hi Nicole! I am so happy you were able to make a few adjustments to the recipe. And I totally agree… butternut squash soup can sometimes taste like a dessert soup if you’re not careful! Thanks so much for your comment and rating 🙂
Jenny Simmons says
I had this thick, uncuous, tastiest of soups in a restaurant in Scotland last weekend and asked the chef to let me know his secret–he wouldnt tell me anything except that it had coconut milk with the butternut squash so I have worked out that it was this recipe! My carnivorous daughter, who would never choose a soup, had the venison, then, after a try of MY choice wanted to swap meals!! NO WAY– I love this adaptable, make-it-a-meal, bowl of loveliness.
London says
Wow, Jenny!! I am so happy this recipe was what you were looking for!! Now your daughter can have as much as she wants 😉 Thanks so much for your kind comment and rating!!
Mary says
Just made this tonight! It was creamy and delicious!
London says
Yay, Mary!! So so happy you enjoyed it. Thanks so much for your comment and rating 🙂
stephanie says
Just made this. It tastes delicious, and the kitchen smells so wonderful. I don’t have any cayenne, but I subbed half of the cinnamon for some Garam Masala to add depth, plus I upped the amount of the spices (not sure by how much). Also, my butternut squash was pretty small, so I added some pureed Winter Luxury pumpkin I had left over from making pies. They’re great for soups and pies. I used Better Than Bullion chicken broth, too, as I don’t have any vegetable broth on hand. I also omitted the onion, because I don’t have one today. So just so everyone knows, this recipe is adaptable and delicious! Not to mention easy and quick once your squash is roasted.
London says
Oh I just love all of your additions and changes, Stephanie!! It sounds like it turned out incredible. I’ll have to try some of these out next time. Thank you so much for your kind comment and rating!!
Drborah says
I only discovered butternut squash this year and I was looking online to see what all you xan do with it. This soup is so amazing!!! I made it by the recipe and added just a bit of nutmeg. This is such a warm, comforting and satisfying meal with the aromatics and the creamy texture. I’m so glad I picked this recipe. Thank you!!!
London says
What a wonderful idea to add a touch of nutmeg!! And isn’t butternut squash incredible?! You can do so much with it. Thanks so much for your kind comment and rating! 🙂
Kathryn Whitwell says
OMG this is sooo good! Rich, flavourful, smooth and creamy! what more could you ask for?
London says
Yay, Kathryn!! I just made this again last night, too! Thanks so much for reminding me of how creamy it is 🙂 And thank you for the comment and rating!!