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

Be sure to check out all of the butternut squash recipes here on EBF!

Butternut Squash Soup

5 from 20 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




    32 comments
    1. Amy Priestley
      November 25, 2022 AT 12:21 pm

      5 stars
      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.

      1. Brittany Mullins
        November 28, 2022 AT 10:44 am

        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.

    2. Becca Anderson
      November 10, 2022 AT 11:30 pm

      5 stars
      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.

      1. Brittany Mullins
        November 11, 2022 AT 12:18 pm

        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!

    3. Sara Dyer
      March 13, 2022 AT 8:52 pm

      4 stars
      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!

      1. Brittany Mullins
        March 14, 2022 AT 9:39 am

        Woo! Love to hear this recipe worked well for you, Sara! I appreciate you sharing your modifications and review.

    4. 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? 🙂

    5. 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!

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