Roasted Butternut Squash Soup

5 from 203 votes

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

This post may contain affiliate links. Please read our disclosure policy.

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.
Want to save this recipe?
Just type your email below and I’ll send it to you. And as a bonus you’ll get delicious new recipes from me!

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!

More soup recipes

More butternut squash recipes

If you try this feel good Roasted Butternut Squash Soup recipe or any other recipe on Feel Good Foodie, then don’t forget to rate the recipe and leave a comment below! It helps others who are thinking of making the recipe. We would love to hear about your experience making it. And if you snapped some shots, share it on Instagram so we can repost on Stories!

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.

order MY book

The Feel Good Foodie Cookbook is now available everywhere books are sold!

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 203 votes
Servings 4 servings
Course Soup
Calories 329
Prep Time 15 minutes
Cook Time 50 minutes
0 minutes
Total Time 1 hour 5 minutes
Email This Recipe
Enter your email and I’ll send this directly to you. Plus you’ll get new recipes from me every week!



  • 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


  • 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.


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.


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.

Cuisine American
Course: Soup
5 from 203 votes (181 ratings without comment)

Rate and comment

Recipe Rating


  1. Vita says:

    Such a good butternut squash soup recipe! So easy and super healthy!! I added about a tbsp of minced ginger in as well with the garlic. I also used crushed toasted pecans instead of the pumpkin seeds… YUM! Thank you!!

    1. Yumna says:

      Thanks so much!

  2. Paula says:

    Hi! Would love to try this recipe. Can I replace the spices with your homemade 7 spice mix? I’m trying to find other ways to use it – it’s great!

    1. Yumna says:

      Sure, that’s a great idea!

  3. Sheila W says:

    Flavorful and excellent for a chilly weeknight dinner.

  4. Ellen says:

    How much garlic do you use? How much broth. It’s frustrating not to have that info when in the middle of cooking it.

    1. Yumna says:

      If you click “jump to recipe” at the top of the page it will take you to the full recipe.

  5. Melanie says:

    Delicious-best version of this recipe I have ever made!

    1. Yumna says:

      Aww thanks so much!

  6. Emily S says:

    Approximately how many servings does this make?

    1. Yumna says:

      This recipe makes enough to serve 4 people. You can stretch it further if you are doing small portions before a larger meal.

  7. Vielka says:

    I just love this soup. It’s better than Panera’s!

  8. Maida says:

    10/10!!! Best butternut squash soup!!! So easy to make and tastes amazing!

  9. Tamara says:

    This is the best butternut squash soup I’ve ever had in my life. Very flavorful. I love it.

    1. Yumna J. says:

      Thank you so much!

See All Comments