Roasted Butternut Squash Soup

5 from 88 votes

This roasted butternut squash soup is healthy, vegan, and comforting! The coconut milk adds an additional depth of flavor and creaminess.

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This Roasted Butternut Squash Soup recipe is vegan, and has around 300 calories a serving. It’s a healthy soup recipe that is perfect for fall, and it’s so easy to make! I’ll show you how to roast the butternut squash in the oven and then blend it all together with some delicious ingredients like coconut milk, vegetable broth, cinnamon, and ginger. You’ll love this cozy soup on a chilly day!

Bowl of soup garnished with coconut milk and pumpkin seeds with spoon inside bowl and another bowl nearby.

One of my favorite soups to make during the fall and winter is this Roasted Butternut Squash Soup. This classic recipe only needs butternut squash and a couple other staple pantry ingredients, so I find myself making it quite often in the fall. It takes just 10 minutes to prep with a handful of ingredients and is so flavorful and warming. This is the best fall soup and is made with no added refined sugar.

why you’ll love this butternut squash soup with coconut milk

  • Plant-based but creamy. There’s no milk, cream, or butter in this recipe, making it completely vegan, but velvety and rich at the same time, thanks to the butternut squash and the coconut milk.
  • Basic ingredients – As long as you planned ahead with the butternut squash, the rest of the ingredient list is super simple, and I bet you have most, if not all, of them on hand.
  • Aromatic roasted flavor – There’s just something wonderful about roasting vegetables to use in soup. It brings out that smokey flavor of the butternut squash and makes it more caramelized and tastier than simply boiling the squash.

Ingredients For A simple roasted butternut squash soup

  • Butternut squash: Cut the whole butternut squash in half before removing the seeds. Cut into cubes so that it roasts quickly. You can buy prepared squash at stores for convenience.
  • Seasonings: Salt, pepper, ginger, and cinnamon.
  • Onion and garlic: Onion and garlic are a great way to add flavor to this soup so that it’s not bland.
  • Broth: You can use homemade vegetable stock or store-bought. If not vegan or vegetarian, chicken stock will work well too.
  • Coconut milk: This plant-based milk gives the soup a creamy texture without the need for dairy. Oat milk can be used, or unsweetened almond milk would work great too. Use a dairy-based milk or half-and-half if not vegan.
Ingredients for recipe before being prepped: butternut squash, onion, broth, cream, spices, oil, pumpkin seeds, and garlic cloves.

How to make roasted butternut squash soup

This butternut squash soup is incredibly simple to make. The hardest part is trying not to devour the tray of roasted squash before you can get it into the soup! You could also cook the butternut squash in different ways, but roasted gives you the best flavor.

Roast Butternut Squash

  1. Place the butternut squash cubes on the prepared baking sheet. Drizzle with olive oil and season with salt, pepper, cinnamon, and cardamom. Toss to combine.
  2. Bake, flipping halfway through until the butternut squash is knife tender and golden.
2 image collage of diced butternut squash before and after roasting.

Prepare Soup

  1. Heat the remaining olive oil in a large pot. Add the onions and seasoning. Cook the onion, until softened. Add the garlic, and cook until fragrant. Add the vegetable broth, bring to a boil and then reduce the heat to simmer while the butternut squash finishes roasting.
  2. When the butternut squash is done, transfer it to the pot, and remove it from the heat.
  3. Use an immersion blender to blend the soup until completely smooth.
  4. Stir in the coconut milk. Serve with a drizzle of coconut milk and pumpkin seeds.
4 image collage of making soup in one pot:1 sauteeing onion, 2 adding other ingredients, 3 blending with an immersian blender, and 4 adding in cream to smooth soup.

Tips for making This healthy butternut squash soup

  1. Grab my tips for the best way to cut butternut squash. This is not an easy vegetable to cut, but there are a few ways to cut it. I recommend cubed for this recipe for the best
  2. Use an immersion blender to make the soup smooth. This is the easiest way, or you can use a stand blender, but be careful as it will be very hot. Alternatively, leave it as is if you like it chunky.
  3. Taste before you serve. If you find that it needs more of one spice or the other, add in a little more to taste. Remember, you can always add more, but you can’t take it away, so start off small.
  4. Make it ahead of time. This roasted butternut squash soup reheats well in the microwave or on the stovetop, making it a great meal prep option or make-ahead dinner.
Two bowls of butternut squash soup with cream drizzled in and topped with pumpkin seeds.
  • Mix and match the spices to your taste. It’s easy to turn this into a sweeter or more savory soup, depending on your tastes. Try some chili flakes or cayenne to make it spicy.
  • Feel free to mix up the toppings on this soup. Some great options are toasted pumpkin seeds, roasted sunflower seeds, or crispy sage leaves.
  • Add some protein to the soup for a heartier meal. Try adding cooked chickpeas, or diced tofu.
  • Serve with crusty bread or yeast rolls for dipping into the creamy soup. Or, if looking for a low-carb option, serve it with roasted cauliflower or broccoli on the side.

how to store & reheat roasted butternut squash soup

Allow the soup to cool before storing it in an airtight container in the fridge.

Reheat on the stovetop or in the microwave until warmed through. You may need to add a splash of broth or water when reheating as it may thicken in the fridge.

how long will butternut squash soup last in the fridge?

This soup will last in the fridge for up to 5 days.

can I freeze butternut squash soup?

It can be frozen for 2-3 months. Thaw overnight in the fridge before reheating.

Large bowl of butternut squash soup with cream drizzled in and topped with pumpkin seeds with more nearby.

Frequently asked questions

What spices go with roasted butternut squash soup?

The soup really is all about the squash, and everything else just supplements that flavor. I recommend a mixture of aromatic warm spices, like cinnamon, and a touch of fresh seasonal herbs, like thyme or sage. We want a combination of sweet and herbaceous with a little spice if you prefer.

Can you leave butternut squash skin on for soup?

It really depends on the texture you prefer. The skin can add some texture to the soup, but it may also be tough, fibrous, or chewy. I recommend removing the skin before roasting and adding it to the soup.

Can I substitute another type of squash for butternut squash in this recipe?

Yes, you can easily substitute another type of squash, like acorn or kabocha. Just make sure to adjust the cooking time, as they may have different sizes and textures. And remember, the flavor will be slightly different than with butternut squash.

How do I thicken butternut squash soup?

If you find the soup is too thin, try adding pureed white beans to the soup. You can also use a small amount of cornstarch or arrowroot powder mixed with water (called a slurry) to thicken it up. Use a 1-to-2 ratio (for example, 1 teaspoon of cornstarch to 2 teaspoons of water). Be careful not to add too much, though, as it will continue to thicken as it simmers.

I love that butternut squash soup is so creamy and rich without having any milk, cream, or butter. Toasted sourdough bread for dunking is totally optional, but highly recommended! Enjoy!

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This Roasted Butternut Squash Soup recipe was originally published on November 6, 2018. The recipe has not been modified, but the post now includes new step-by-step photos for how to make this roasted butternut squash soup recipe.

Roasted Butternut Squash Soup

This roasted butternut squash soup is healthy, vegan, and comforting! The coconut milk adds an additional depth of flavor and creaminess.
5 from 88 votes
Servings 4 servings
Course Soup
Calories 329
Prep Time 15 mins
Cook Time 50 mins
Total Time 1 hr 5 mins

Ingredients
  

  • 1 large butternut squash peeled, seeded and cut into chunks
  • 2 tablespoons olive oil divided
  • ½ teaspoon salt plus more to taste
  • ¼ teaspoon black pepper plus more to taste
  • ½ teaspoon cinnamon
  • ½ teaspoon ginger
  • 1 onion chopped
  • 2 garlic cloves minced
  • 4 cups vegetable broth
  • ½ cup canned coconut milk plus more for serving
  • ½ cup roasted pumpkin seeds for serving

Instructions

  • Preheat the oven to 425°F and line a rimmed baking sheet with parchment paper.
  • Place the butternut squash on the prepared baking sheet. Drizzle with 1 tablespoon of olive oil and season with salt, pepper, cinnamon and ginger. Toss to combine. Bake for 40 minutes, flipping halfway through, until the butternut squash is knife tender and golden.
  • While the butternut squash is roasting, heat the remaining tablespoon of olive oil in a large pot. Add the onions and season with salt and pepper. Cook the onions for 5-7 minutes, until they soften and become translucent. Then add the garlic, and cook for 1 more minute, until fragrant. Add the vegetable broth, bring to a boil and then reduce the heat to simmer while the butternut squash is roasting.
  • When the butternut squash is done, transfer it to the pot, remove from heat and use an immersion blender to blend the soup until completely smooth. Stir in the coconut milk. Serve with a drizzle of coconut milk and pumpkin seeds.

Video

Notes

Storage: Store any leftovers in an airtight container. They will last about 3-4 days in the fridge, or up to 3 months frozen.
Make Ahead: You can roast the butternut squash 3 days ahead of time or even 3 months ahead of time. When ready to use, just add them to the pot along with the vegetable broth, bring to a boil and cook as usual.
Substitutes: For best results, follow the recipe as is. However here are some common substitutes that would work well in this recipe.
  • Instead of coconut milk, you can use any other unsweetened milk of your choice, plant-based or regular
  • Add maple syrup for a slightly sweet addition.
Equipment: I love using my Cuisinart Smart Stick hand blender for blending soups. It’s quick and easy and gets me the perfect consistency, without any chunks of vegetables leftover.

Nutrition

Calories: 329kcal, Carbohydrates: 32g, Protein: 8g, Fat: 22g, Saturated Fat: 9g, Polyunsaturated Fat: 4g, Monounsaturated Fat: 8g, Trans Fat: 0.01g, Sodium: 307mg, Potassium: 905mg, Fiber: 7g, Sugar: 8g, Vitamin A: 19935IU, Vitamin C: 43mg, Calcium: 115mg, Iron: 3mg

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.

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Bowl of soup garnished with coconut milk and pumpkin seeds with spoon inside bowl and another bowl nearby.

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Comments

  1. I truly enjoy pace in which you do your videos. You keep them interesting and moving at the same time. You do a great job! I have made the butternut squash soup recipe and it’s amazing. My husband is not fond of butternut anything but rated this soup a 7 which is pretty high for something he’s not too fond of to start with. Thank you!

  2. Most butternut squash soups are either too spicy or too sweet for me. This one is perfect! I accidentally roasted one of my cloves of garlic, so I puréed it into the soup. It added a nice hint of flavor. I will make this again soon.

    1. Ooo yum! I bet the roasted garlic was amazing in the soup. I am glad you found it balanced! Thanks so much for trying it!

  3. I am so sorry if I missed this but when do I put the ginger in? And is is ground ginger or fresh ginger. Thanks.

  4. Since I don’t like cutting up butternut squash, I buy it pre-cut. How many cups of cubed pre-cut squash equals 1 large butternut squash?

  5. In the substitutions you mention maple syrup but I don’t see it anywhere in the recipe. You also refer to oat milk but coconut milk is what is in the recipe.

  6. Tried this soup the other day and it is so good, I just cut the squash in half and roasted didn’t really need to chop off and peel.
    Thank you

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