Butternut Squash Soup

DF GF V VG

This creamy butternut squash soup pairs butternut squash with coconut milk, carrots, fresh ginger and sage for delicious soup with a vibrant orange color. Dairy-free and vegan.

Maybe it’s just me but making homemade soup makes me feel like such an accomplished cook! There’s something about making a full soup from scratch that is so satisfying.

Bowl of butternut squash topped with sage, pepper and pumpkin seeds. Bread is beside the bowl.

This butternut squash soup is packed with flavor and I mean packed! The butternut squash is paired with ginger, apple and fresh sage for a lovely flavor explosion in your mouth that you will never want to end.

Ingredients in Homemade Butternut Squash

  • vegetables – butternut squash, carrots, yellow onion and garlic cloves.
  • fresh ginger
  • apple
  • fresh sage
  • vegetable broth
  • coconut milk
  • olive oil
  • seasonings and spices – turmeric, ground nutmeg, cayenne, sea salt and black pepper
Cubes of butternut squash in a dutch oven.

Substitutions & Notes

Don’t have butternut squash? Obviously the star of the show is butternut squash, but if you can’t find any or want to try something else, you could use fresh sugar/pie pumpkin or sweet potatoes!

Only have frozen squash! Frozen butternut squash cubes also work great in this recipe (and save a ton of time).

Not a fan of coconut milk. I like using coconut milk for this recipe because it’s so creamy and the flavor pairs nicely, but you could use another dairy-free milk in its place if needed.

Wood ladle in a dutch oven of butternut squash soup.

How to Make Butternut Squash Soup from Scratch

Sauté vegetables: 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 and simmer: 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.

Blend: 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. The blender 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.

Serve: To serve, ladle into bowls and drizzle with additional coconut milk (if desired) some pepitas and black pepper.

Soup bowl with butternut squash soup, a spoon and some bread.

What to Serve with Butternut Squash Soup

I love serving soup with some sides for some added volume and textures in my meal! My favorites are crusty whole-grain or sourdough bread, crackers (these almond flour crackers are great) or a side salad. You could also whip up a batch of vegan cornbread or pumpkin cornbread muffins!

If you want to go all-in on the butternut squash, you could serve it up with this roasted butternut squash salad.

Want to boost the protein of this soup? Top with roasted chickpeas or serve alongside any protein of your choice.

Close up photo of butternut squash soup topped with pepitas, pepper and sage.

How Long Does Butternut Squash Soup Last?

This butternut squash soup will keep in the fridge for 4-5 days. Just store in an airtight container. You can also freeze leftover soup for up to 3 months!

More Soup Recipes to Try

Butternut Squash Recipes

Butternut Squash Soup

5 from 14 votes
This creamy butternut squash soup pairs butternut squash with coconut milk, carrots, fresh ginger and sage for delicious soup with a vibrant orange color.
Bowl of butternut squash topped with sage, pepper and pumpkin seeds. Bread is beside the bowl.
Prep Time 15 minutes
Cook Time 50 minutes
Servings 4

Ingredients

  • 2 Tablespoons olive oil
  • 5 clove garlic, minced
  • 3 teaspoons fresh minced ginger
  • 1 yellow onion, about 1 1/2 cups, chopped
  • 5 carrots, peeled and chopped
  • 1 apple, peeled and chopped
  • 5 cups peeled and chopped butternut squash
  • 1 Tablespoon fresh sage, chopped
  • 32 oz vegetable broth
  • 1 cup canned coconut milk, I used full-fat
  • 1 teaspoon sea salt
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon black pepper
  • pinch of ground nutmeg
  • pinch of cayenne pepper, optional
  • additional coconut milk and roasted pepitas, for serving

Instructions
 

  • Sauté: 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 and simmer: 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.
  • Blend: 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.
  • Serve: To serve, ladle into bowls and drizzle with additional coconut milk (if desired), pepitas and black pepper.

Nutrition

Serving: 1/4 of recipe Calories: 194kcal Carbohydrates: 28g Protein: 3g Fat: 8g Saturated Fat: 2g Polyunsaturated Fat: 6g Sodium: 798mg Fiber: 7g Sugar: 10g
Course: Soup
Cuisine: American
Keyword: butternut squash soup

DID YOU MAKE THIS RECIPE?

Please leave a comment and star rating on this post and share on social media using the hashtag #eatingbirdfood. I love seeing your recipe shares!

Photos by Ashley McLaughlin.

This post may include affiliate links. Thank you for your support.

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating




    26 comments
    1. CounselorChick
      December 3, 2021 AT 11:20 am

      5 stars
      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. 🤷‍♀️

      1. Brittany Mullins
        December 12, 2021 AT 12:18 am

        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? 🙂

    2. Erica
      October 19, 2021 AT 1:13 pm

      5 stars
      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!!

      1. Brittany Mullins
        October 19, 2021 AT 3:40 pm

        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!

    3. Melissa
      September 30, 2021 AT 3:13 pm

      5 stars
      Delicious soup!! Will be making again for sure.

      1. Brittany Mullins
        October 1, 2021 AT 11:44 am

        Woo!! So happy to hear this, Melissa! Thanks for the review :).

    4. Jadziah
      September 28, 2021 AT 10:10 pm

      5 stars
      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.

      1. Brittany Mullins
        September 29, 2021 AT 10:35 am

        Woo!! Pumped to hear this butternut squash soup was a hit, Jadziah! Thanks so much for trying it out and I really appreciate the review!

    5. Ali
      September 15, 2021 AT 10:55 pm

      5 stars
      So good! I don’t think I’ve ever had butternut squash soup before, but got one at the farmers market and wanted to try something new!! Definitely will make again!

      1. Brittany Mullins
        September 16, 2021 AT 11:57 am

        Yay!! So wonderful to hear, Ali! I’m so happy this soup was a hit. Thanks so much for the review + Star rating. I so appreciate it!

Parchment paper lined with protein balls.

5 SECRETS TO
HEALTHY SNACKING

Eating healthy doesn’t have to be boring!

FREE EMAIL BONUS

GET A 3 DAY CLEAN EATING MEAL PLAN

Subscribe to our list and get your free printable PDF of the 3 Day Clean Eating Meal Plan and Shopping List!

X