Creamy Butternut Squash Soup
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This butternut squash soup is super creamy and easy to make! It combines butternut squash with coconut milk, carrots, fresh ginger and sage for a delicious and comforting fall meal.
Butternut squash soup is one of those recipes I look forward to every fall. It’s creamy, comforting and packed with flavor from fresh ginger, apple and sage. The balance of sweet and savory makes every spoonful feel like a cozy little reward after a chilly day.
A splash of coconut milk gives it the creamiest texture without any dairy, and it tastes even better the next day. I love making a big batch for meal prep and serving it with a slice of crusty bread or a big seasonal salad on the side.
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“Truly amazing! Loved the subtle sweetness of the apple, the creaminess of the coconut milk and the little kick from the cayenne pepper. All the flavors were well balanced. Truly a good recipe for fall! My boyfriend also really enjoyed it.”
Why I Love This Butternut Squash Soup
- Healthy and delicious – It’s packed with vegetables and tons of flavor from all the herbs and spices, which makes it nutritious and super flavorful!
- Dairy-free and vegan – This soup is extra creamy without using any dairy thanks to the butternut squash and coconut milk, making this a great option for those with dietary restrictions.
- Meal prep – One pot makes big batch of soup so you can meal prep the soup over the weekend and have a healthy dinner ready for a few nights!
Butternut Squash Soup Ingredients
- butternut squash – the star of the recipe! You’ll need 1 medium-sized whole butternut squash for this soup. Look for a squash that is heavy for its size, has smooth, firm skin without many cuts or bruising. The bigger the base of the squash, the more seeds there will be.
- carrots, yellow onion and garlic cloves – the additional veggies in this soup that add nutrients and flavor!
- apple – adds a subtle sweetness and touch of tartness to this soup. You can use any variety of apple you prefer, but I typically use Honeycrisp or Pink Lady. I usually peel my apple for this recipe, but you can leave the skin on if you prefer. The skin will soften as it simmers!
- fresh ginger – adds zest and a touch of spice that brightens the soup.
- fresh sage – gives the soup an earthy, herbal note that balances the sweetness of the squash and apple.
- vegetable broth – brings plenty of flavor and acts as the base for the soup. I typically opt for low-sodium vegetable broth so I can control the amount of sodium in my soup.
- coconut milk – this contributes to the creamy texture of the soup and the flavor pairs perfectly with the natural sweetness of the butternut squash. I used full-fat coconut milk, but feel free to use light coconut milk if you prefer.
- olive oil – for sautéing the veggies. Feel free to use butter or another neutral oil instead.
- seasonings and spices – turmeric, ground nutmeg, cayenne (optional), sea salt and black pepper.
Substitutions & Notes
- Ginger: If you don’t have fresh ginger, you can use ground instead. Start with ¼ teaspoon and add more to taste. Fresh ginger gives a brighter, spicier flavor, while dried is a little more mellow.
- Sage: Dried sage works just fine here. Use 1 teaspoon dried for every 1 tablespoon fresh. I still recommend fresh if you can find it because it gives the soup that earthy, herbal aroma that feels like fall.
- Coconut milk: Be sure to use canned full-fat coconut milk, not the kind that comes in a carton. The canned version makes the soup rich and silky, while the carton kind is thinner and meant more for drinking. You can use light coconut milk if you want a lighter soup, but it won’t be quite as creamy.
How to Make
This easy butternut squash soup recipe comes together quickly. Here’s how to make it:
Step 1: Heat oil in a large pot over medium heat. Add the onion, carrots, garlic and apple. Cook for about 7 minutes until softened, then stir in the seasonings.
Step 2: Stir in the squash, sage, broth and coconut milk. Bring to a boil, then reduce to a simmer. Cook until the squash is very tender, about 30 to 40 minutes.
Step 3: Use an immersion blender to puree until smooth, or carefully transfer to a blender in batches.
Step 4: Adjust seasoning if needed, then ladle into bowls and add your favorite toppings.
Tips for the Best Soup
- Pick a good squash: Go for one that feels heavy with smooth, firm skin. A fresh squash makes all the difference in the final flavor.
- Cool before blending: I know it’s tempting to blend right away, but give the soup a few minutes to cool before transferring it. It’s safer, and you’ll get that silky, creamy texture without any mess.
- Working with whole squash: If you’re using a whole butternut squash, use a sharp vegetable peeler to remove the skin and cut it into even cubes. It’s a little work upfront, but it helps the squash cook evenly and blend into the creamiest soup.
What to Serve with Butternut Squash Soup
I love serving soup with some sides for some added volume and textures in my meal! Here are some ideas to try for yourself:
- Bread or crackers – Serve with crusty sourdough bread, whole-grain bread or almond flour crackers for a gluten-free option.
- Salad – A simple green salad or my roasted butternut squash salad is a great seasonal pairing.
- Cornbread – Vegan cornbread or pumpkin cornbread muffins make it extra cozy.
- Grains or protein – Stir in cooked quinoa, farro, lentils or white beans to make it more filling.
- Toppings – Add a drizzle of coconut milk, pepitas, black pepper or a sprinkle of herbs for a beautiful finish.
How to Store Leftovers
I love making soup for meal prep because you can make one pot and enjoy it for a few days. Here’s how to store this butternut squash soup:
- In the fridge: Let the soup cool completely, then transfer it to an airtight container. It will keep in the refrigerator for 4 to 5 days.
- In the freezer: For longer storage, pour the cooled soup into freezer-safe bags or containers. Leave a little room at the top since it expands as it freezes. It will keep for up to 3 months.
- Reheating: Thaw overnight in the fridge if frozen, then warm on the stove over medium heat, stirring occasionally. You can also reheat in the microwave, stopping to stir every couple of minutes for even heat.
Frequently Asked Questions
Yes, butternut squash is very healthy. It’s low in calories but high in important nutrients like vitamin A, vitamin C, magnesium and potassium. According to WebMD, it’s also rich in antioxidants such as beta-carotene and may help support immune health and heart health.
Yes, it’s typically recommended to peel butternut squash before making soup as the skin can be tough and fibrous, which may affect the soup’s texture.
Look for one that feels heavy for its size, with smooth, matte beige skin free of cuts or soft spots. Smaller squashes are often sweeter and more tender, and buying in-season (early fall through winter) ensures the best flavor and quality.
More Cozy Soup Recipes to Try
If you enjoyed this recipe, please consider leaving a ⭐ star rating and let me know how it went in the 📝 comments below.
Butternut Squash Soup
Ingredients
- 2 Tablespoons olive oil
- 5 cloves garlic, minced
- 3 teaspoons fresh ginger, minced
- 1 medium yellow onion, about 1 ½ cups, chopped
- 5 medium carrots, peeled and chopped
- 1 medium apple, peeled and chopped
- 5 cups butternut squash, peeled and chopped (1 medium-sized squash)
- 1 Tablespoon fresh sage, chopped
- 32 oz vegetable broth
- 1 cup canned coconut milk, I used full-fat
- 1 teaspoon sea salt
- ½ teaspoon turmeric
- ½ teaspoon black pepper
- pinch of ground nutmeg
- pinch of cayenne pepper, optional
- additional coconut milk, roasted pepitas and fresh sage, for serving
Instructions
- Add olive oil to a large dutch oven or stockpot over medium heat. Add garlic, ginger, onion, carrots and apple to the pot. Cook, stirring occasionally, until everything begins to soften, about 7 minutes.
- Add salt, turmeric, pepper, nutmeg and cayenne (if using). Cook another minute, stirring constantly.
- Add squash, sage, vegetable broth and coconut milk to the pot. Bring mixture to a boil. Reduce to a simmer, and cook until vegetables are very soft, about 30-40 minutes.
- Use an immersion blender to puree soup to a smooth consistency. If you do not have an immersion blender you can transfer the soup in batches to a blender and blend until smooth. This method will require a bit of cooling time and caution. If you let the soup cool down before blending, place it back on the stove on low heat for a few minutes to warm it up before serving.
- To serve, ladle into bowls and drizzle with additional coconut milk (if desired), pepitas and black pepper.
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Notes
- Time saver: To save time, buy pre-cut butternut squash at the grocery store or use frozen butternut squash cubes!
- Storage: Store the soup in an airtight container in the fridge for 4-5 days or freeze it for up to 3 months in freezer-safe containers. Thaw frozen soup in the fridge overnight, then reheat on the stovetop over medium heat or in the microwave, stirring occasionally to warm evenly.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Equipment
Like This Recipe? Rate & Comment Below!
Photos by Ashley McLaughlin.
This recipe is a keeper!! The flavors are great and it’s so creamy, I cannot believe how healthy it is too!!
Woo!! That makes me so happy to hear, Gillian. I’m glad you enjoyed this recipe. Thanks for the review, it means a lot!
This soup has the best flavor ever!!! Such a great combination of spices and ingredients! Telling everyone to try this 😊
Woo!! That makes me happy to hear, Ann. So glad you enjoyed it. Thanks for the review. 🙂
I have not cooked the soup yet, but I cooked the butternut squash in the oven first before reading the instructions. Do you think it is okay to add in the last 15 minutes of cooking the brother with other veggies? Thank you. I gave it 5 stars because my friend said it is great!
Hi Kate, I hope this turned out for you! I think adding the butternut squash in when you add the other veggies will still work even if you roasted the butternut squash first. Let me know!
Made this delicious soup for my family. This is the first time that I have ever even tried butternut squash in any form. LOVE IT! This recipe is easy to follow and didn’t take long to make at all.
Excellent! I am excited to hear that you and the family are loving this recipe, Amy. Thank you so much for sharing your review & star rating, it means so much to me.
This soup is absolutely AMAZING! Made this for my family and my mother called it “restaurant quality”. I only changed 2 things: 1)white pepper instead of black pepper because I had it on hand, and 2) I added a bit of butter as it was heating up before serving. Highly recommend, especially on a cool/cold day.
Yay! I am so glad you and the family enjoyed this recipe, Becca. Thank you so much for sharing your review + star rating, it means so much to me!
My husband and I made this for dinner tonight and really enjoyed it. I read a few of the comments and decided to make it in the slow cooker for about 3 1/2 hours, then used the immersion blender. I didn’t have enough vegetable broth, so I subbed the rest with coconut water. I also added some lemon juice. Will definitely be making again!
Woo! Love to hear this recipe worked well for you, Sara! I appreciate you sharing your modifications and review.
What happened to your Vegan Curried Sweet Potato Soup? Printed it out a while ago, made it recently & trying to leave a review but not finding it anywhere. 🤷♀️
Oh no! I actually removed the recipe since I have a vegan curried pumpkin soup and it seemed super similar. What did you think of it? Should I bring it back? 🙂
I couldn’t think of a more cozy, delicious way to use our homegrown squash!! I knew I was going to love this–and I was right–but I wasn’t sure how the rest of my fam would like it. Everyone gobbled it up!! Definitely putting this recipe on my nightly meal rotation again this fall. Thank you!!
Oh yay! This makes me so happy to hear, Erica! So pumped everyone loved it. Thanks so much for the review. I really appreciate it!
Delicious soup!! Will be making again for sure.
Woo!! So happy to hear this, Melissa! Thanks for the review :).