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!

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

Butternut Squash Soup


  • Author: Brittany Mullins
  • Prep Time: 15 minutes
  • Cook Time: 50 minutes
  • Total Time: 1 hour 5 minutes
  • Yield: 4
  • Diet: Vegan

Description

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


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

  1. 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.
  2. 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.
  3. 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.
  4. Serve: To serve, ladle into bowls and drizzle with additional coconut milk (if desired), pepitas and black pepper.
  • Category: Soup
  • Method: Stovetop
  • Cuisine: American

Nutrition

  • Serving Size: 1/4 of recipe
  • Calories: 194
  • Sugar: 10g
  • Sodium: 798mg
  • Fat: 8g
  • Saturated Fat: 2g
  • Unsaturated Fat: 6g
  • Trans Fat: 0g
  • Carbohydrates: 28g
  • Fiber: 7g
  • Protein: 3g
  • Cholesterol: 0mg

Keywords: butternut squash soup

Photos by Ashley McLaughlin.

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    6 comments
    1. Brenda F
      February 22, 2021 AT 9:05 pm

      Another great recipe!
      This is SO good and was very easy to make, especially since I was able to find a package of cut-up squash at the store. Thank you so much for sharing this recipe!

      1. Brittany Mullins
        February 22, 2021 AT 9:35 pm

        Woo!! So glad yo loved this soup, Brenda. Thanks for making it and for coming back to leave a review. I so appreciate it!

    2. Danielle
      February 20, 2021 AT 7:49 pm

      Such a winner!
      Great mix of flavors – loved the sweetness the apples and coconut milk bring- compliments the nuttiness of the squash perfectly! I did sub out the onion for leeks and left out the cayenne. Such a deliciously soup that everyone in my family enjoyed – including my 19month old! We have slowly been working through EBF’s arsenal of tasty and this is another recipe that did not disappoint!

      1. Brittany Mullins
        February 20, 2021 AT 8:23 pm

        So glad you loved this soup, Danielle. Thanks so much for the review. I appreciate it!

    3. Terry K.
      February 10, 2021 AT 12:25 pm

      I love this recipe. It is a big hit in our household. The girls I cook for keep asking me to make this soup for them. All my ingredients I use are always organic. Also this soup is not acidic. Good for anyone with gut issues.

      1. Brittany Mullins
        February 11, 2021 AT 11:59 pm

        Ahh yay!! That makes me so happy to hear. So glad this soup was a hit with your family. Thanks for making it and for coming back to leave a review, Terry. I so appreciate it!

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