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Butternut Squash Soup

Easy butternut squash soup – creamy and comforting deliciousness in a bowl!

Vegan Butternut Squash Soup

The Best Butternut Squash Soup Recipe

This simple homemade butternut soup is so flavorful and so easy to prepare, you’ll find yourself wanting to make it over and over again!

Each year when the weather turns cooler and the leaves begin to fall from the trees, I look forward to kicking off the autumn season with a bowl of this sweet and flavorful soup, which has become one of my favorite Fall recipes.

Leftovers also freeze well, meaning you can cook just once and get a hearty and filling meal that’s instantly ready any time you’re in need of some wholesome comfort food.

Also Try This Lentil Soup Recipe – Reader Favorite

Butternut Soup

Healthy Butternut Squash Soup

One Pot
Whole 30
Gluten Free
20 Minutes

Butternut Soup Ingredients

The soup calls for 2 1/2 lb of butternut squash, which is about 1 medium squash, and you can either buy it whole or already chopped.

To save time, I usually buy the pre-chopped squash from Trader Joes. I also prefer to buy pre-chopped onion, because chopping onions makes me cry like crazy, so it’s well worth the few extra cents!

For the spices, I like to add minced garlic, fresh ginger, lime zest, and red curry paste.

Feel free to double up on the amount of ginger called for if you want a spicier soup, and you can also use powdered instead of fresh if you’d prefer.

While I sometimes include the optional apple and carrot for added depth of flavor and to pack the vegan butternut squash soup with even more Fall character, these ingredients are also fine to leave out. I especially love using coconut milk in this soup but have also had great results with lower fat milks, so free to use your favorite.

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Homemade English Muffins

My favorite way to eat this soup is with a toasted homemade English muffin from my Hello Breakfast ebook.

Or try it with these Applesauce Muffins!

Served with a large side salad, the soup makes a wonderful healthy weeknight meal or is also great for Christmas or Thanksgiving dinner.

The recipe is adapted from one I’ve been making for years and first posted back in December of 2013. It was originally inspired by a recipe from the Moosewood Restaurant Favorites cookbook.

The summer before my junior year of high school, I took a road trip to visit colleges along the East Coast of the US. One of the stops was Cornell University, located in the small town of Ithaca, New York.

I fell instantly in love with the rolling hills, the cascading waterfalls, the quaint shops, and with Moosewood, a popular vegetarian establishment named one of the thirteen most influential restaurants of the 20th century by Bon Appétìt magazine. I ate at Moosewood twice during the overnight trip and left the restaurant with a cookbook in each hand.

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Butternut Soup Ingredients
Butternut Squash Soup Recipe

Roasted Butternut Squash Soup

For a flavorful variation, you can also roast your butternut squash first if you’d prefer. (Have you noticed that you can have a lot of options with this recipe?!) Simply cut the squash in half, then bake as desired. I roast butternut squash the same way I cook sweet potatoes: See How To Cook Sweet Potatoes.

Once roasted, combine with the other ingredients right before the blending step.

Instant Pot Butternut Squash Soup Recipe

Optionally, first set the pressure cooker to Sauté mode, and cook onion with a little oil or spray until it begins to brown (6-7 minutes). Add garlic and cook another minute. Add all remaining ingredients except optional spinach, and set to High Pressure for 8 minutes. Use Quick Release, then blend until smooth. Stir in spinach until it wilts, and serve.

Crock Pot Or Slow Cooker Version 

Optionally, sauté onion with a little oil or spray until it begins to brown (6-7 minutes). Add garlic and sauté an additional minute. Combine all ingredients except optional spinach in a crock pot, and cook either on low for 7 to 8 hours or high for 3 1/2 to 4 hours, or until butternut squash is soft. Blend until smooth. Stir in spinach until it wilts, and serve.

Above – Watch the video of how to make butternut squash soup

The Best Creamy Healthy Butternut Squash Soup Recipe
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Butternut Squash Soup

A creamy homemade butternut squash soup recipe that's perfect for a healthy dinner.
5/5 (16)
Total Time 15 minutes
Yield 12 cups


  • 2 cups chopped white or red onion
  • 2 tbsp minced garlic
  • 3 cups coconut milk or milk of choice
  • 2 tbsp Thai red curry paste
  • 3 1/2 tbsp chopped fresh ginger, or 2 tsp powdered
  • 1 tsp salt, and optional pepper to taste
  • 2 1/2 lbs peeled butternut squash (or 1 medium or sweet potato, chopped)
  • optional 2 carrots, peeled and chopped
  • optional 1 Granny Smith apple, peeled and chopped
  • 2 tbsp lime juice + 2 tsp lime zest
  • sweetener of choice, such as 3 tbsp pure maple syrup
  • only if not using canned coconut milk, I usually add 3-4 tbsp coconut butter, cashew butter, or oil for richness
  • optional, 3-5 oz raw spinach
  • coconut milk or vegetable broth as desired for a thinner soup


  • *For a smaller amount, feel free to halve the recipe. If you’d prefer to make this soup in an instant pot or crockpot, instructions for both of those methods are written earlier in this post. My personal favorite way to make this soup is using canned coconut milk, but it’s also delicious if you use another milk of choice (such as almond) and include the optional oil or coconut butter.
    Butternut Squash Soup Recipe: Sauté onion with either 1 tbsp oil or spray (or water for fat-free) until it begins to brown. Add garlic and sauté an additional minute. Combine all ingredients except the optional spinach, and bring to a boil. Continue boiling (a low boil, uncovered) until the squash is soft, about 10-15 minutes. Turn off the heat. Either transfer to a blender or use a hand blender to completely puree the soup. If using a blender, do it in two batches. If using the optional spinach, return the soup to the pot and add the spinach. Bring back to a boil and cook just until the spinach wilts. Serve either hot or cold. Leftovers freeze well.
    View Nutrition Facts


Also be sure to try this Veggie Burger Recipe.

Have you made this recipe?

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5/5 (16)

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Published on November 27, 2019

Meet Katie

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  1. Meesh says

    Hi Katie! I’m a regular reader of your blog and I love many of your recipes. You’ve definitely made my transition to veganism smoother 🙂

    I’ve been reading your blog since I became vegan (about six months ago) and I’ve noticed that your sidebar with the “Popular Posts” has never changed. I just wondered if those are still your most popular recipes?

    • chocolate katie says

      I wish I could change them! Unfortunately they were set up by my web designer awhile back… It is on my to-do list to try and figure out how to change them and still keep it looking pretty :).

  2. Alex @ Cookie Dough Katzen says

    I feel the exact same way about road trips. Fun in theory, but too long in the car and I go cray cray! haha

  3. Katie A says

    This soup looks wonderful! As a busy gluten free college student, during the fall I like to make a big pot of butternut or fresh pumpkin soup every Sunday, and the leftovers usually last me until Friday. Even though I love my butternut soup with coconut milk, it’s high fat content makes me have some major stomach aches ( I personally just don’t do we’ll on a high fat diet) so I like to add 2 cups of unsweetened almond milk and 1 cup of white bean or chickpea Purée ( but i add nutritional yeast too) I really want to make your version Sunday! Too bad it’s no longer squash season in Ohio.

  4. trajayjay says

    I don’t understand why people say “Are we there yet”

    If you were, you wouldn’t still be driving, you’d be parked.

    Therefore, you’re there when you’re parked.

  5. KarenW says

    I made the Lower-Fat Version of this for my family last night and we all loved it! It was so flavorful and delicious!

  6. Casey says

    I made the lower calorie version with 2 cans of pumpkin and now sweetener and it was delicious! You should do meal recipes more often! I’m always curious what you eat for meals, I always imagined it to be cookies though. XD

  7. Caroline says

    I have a hot bowl of this superdelicious soup sitting in front of me right now and can only thank you for combining my love for pumpkin and thai curry in one awesome dish. Everyone – you need to try this 🙂

  8. kr says

    Show us the emails!!!!!!! Only you know what they were complaining about and you wont tell. Very anti climactic post. Makes me sad. Tell me!!!!!!!!!!! PLEASSSEEE AHHHHHHHHHH

  9. Barbara Gabbe-Harris says

    Hey Amber – this soup Is yummy, Love all of your recipes, in fact! …. Just made your blueberry yogurt coffee cake and I have been eating a slice in the morning for breakfast. And, I just noticed that you include weight watchers points! Wow! I just started weight watchers on line and boy am I happy! 4 points of healthy wonderfulness in the morning for breakfast. You are the best! Barbara

  10. Barbara Gabbe-Harris says

    Oops…so sorry …called you Amber…meant Katie, of course! Thanks again for weight watchers points!

  11. Sara says

    Thinking this might be dinner tonight. It is so good and one of my favorites to make when the weather outside is cold and grey.



  12. Alexandra Wright says

    This is an amazing recipe! I made the low calorie version today for a part of my Thanksgiving dinner, and it’s absolutely wonderful! It may take some time, but the payoff is worth it.



  13. Colleen says

    I came across your site by accident. I’m so glad I did. I have been diagnosed with diabetes and am looking for healthier options. I can’t wait to try some of your recipes. I’m very excited. I’ll let you know how it goes.

  14. Katie (another one) says

    This was hands down the best butternut squash soup recipe I ever tried. I had one sitting on my counter and no idea what to do with it when I got your email. Will make again!

  15. Lauren Migdon says

    I made this a few weeks ago and it was so good! I want to make it again but I don’t have any granny smith apples but I don’t want to leave that out- can I substitute a red apple instead?

  16. Cyndi Smith says

    I am not a skilled cook, so could you specify the quantity for each spice you suggested for the butternut squash soup? Thank you.

    • Jason Sanford says

      Hi, what spices are you looking for quantities of? It looks like they are all listed in the ingredients with amounts, so I’m not sure which ones you are referring to or if you see some that aren’t listed somewhere I’m not looking?

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