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 make 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 it’s 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.

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:

If you make this butternut squash soup be sure to leave a comment and star rating below letting us know how it turned out for you. Your feedback is so helpful for the EBF team and our readers!

 

Butternut Squash Soup

5 from 8 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.

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Recipe Rating




    18 comments
    1. 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!

    2. Victoria Smith
      August 6, 2021 AT 8:52 am

      5 stars
      This was great! Just as flavorful and buttery as a cream soup without the fat. My husband didn’t think he would like a squash soup but he said it was delicious. I cooked it in my crockpot for 3 hours on high. I will probably make this for my company potluck in a few weeks.

      1. Brittany Mullins
        August 6, 2021 AT 12:04 pm

        Yay!! So glad to hear this soup was a hit, Victoria! Thanks so much for making it and coming back to leave a review. I really appreciate it!

    3. Kaitlyn Horn
      June 23, 2021 AT 12:46 pm

      Can you freeze?

      1. Brittany Mullins
        June 23, 2021 AT 1:27 pm

        I haven’t tried it, but I bet it would freeze just fine! Let me know if you try it. 🙂

    4. Jessica
      March 21, 2021 AT 10:20 pm

      5 stars
      Wow this recipe does not disappoint! Like another reviewer, I’ve also tried numerous pumpkin soup recipes in the past and this one is the best, hands down! I even used light coconut milk and still tastes amazing. Thank you!

      1. Brittany Mullins
        March 22, 2021 AT 2:49 pm

        Ahh yay!! That makes me so happy to hear. So glad you loved this soup, Jessica. Thanks for the review. I so appreciate it.

    5. Erica
      March 14, 2021 AT 8:50 pm

      5 stars
      So yum!! I made this in the crockpot because I was short on time and it turned out beautifully! I added everything but the coconut milk to my crockpot, cooked on high for 3.5 hours, blended it until smooth then added the coconut milk. The spice and kick from the ginger and cayenne are 💯!!

      1. Brittany Mullins
        March 15, 2021 AT 3:08 pm

        So glad this soup turned out for you in the crock pot! Thanks for making it and for coming back to leave a review. I so appreciate it, Erica.

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