A serving bowl full of healthy, Paleo, Whole and vegan roasted butternut squash soup with a drizzle of coconut milk and a cilantro sprig on top.
4.74 from 34 votes

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. 

Course Appetizer, Dinner, lunch, Main Course, Side Dish, Soup
Cuisine American
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 6 servings
Calories 321 kcal
Author London


  • 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


  1. Preheat oven to 425 degrees.
  2. Drizzle 1 tablespoon olive oil and sprinkle a pinch of salt on the inside of both halves of the butternut squash.
  3. 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.

    Four images showing how to roast a whole butternut squash on a sheet pan.

For the Soup:

  1. In a medium saucepan or pot combine 2 tablespoons olive oil and onion. Sauté over medium heat for 3-4 minutes.

    Onions being sauteed and coconut milk being poured into a Dutch oven to show how to make butternut squash soup.
  2. Add garlic and ginger. Continue cooking over medium heat for 1-2 minutes.

  3. 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.
  4. Once squash is done cooking, remove as much flesh as you can and discard the skin.
  5. 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.

    A Vitamix that is pureeing a vegan butternut squash soup into a creamy consistency.
  6. Pour soup back into the pot or saucepan and reheat over Medium-Low heat.

  7. 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

Nutrition Facts
Roasted Butternut Squash Soup with Coconut Milk
Amount Per Serving
Calories 321 Calories from Fat 207
% Daily Value*
Fat 23g35%
Saturated Fat 14g88%
Sodium 415mg18%
Potassium 989mg28%
Carbohydrates 32g11%
Fiber 5g21%
Sugar 6g7%
Protein 4g8%
Vitamin A 24192IU484%
Vitamin C 50mg61%
Calcium 131mg13%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.