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Butternut Squash Soup

A creamy homemade butternut squash soup recipe that's perfect for a healthy dinner.

Recipe from Chocolate Covered Katie (chocolatecoveredkatie.com)

Cook Time 15 minutes
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.