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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!
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.
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
- 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.
- Bake, flipping halfway through until the butternut squash is knife tender and golden.
Prepare Soup
- 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.
- When the butternut squash is done, transfer it to the pot, and remove it from the heat.
- 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.
Tips for making This healthy butternut squash soup
- 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
- 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.
- 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.
- 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.
popular substitutions & additions
- 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.
Frequently asked questions
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.
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.
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.
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
- Roasted Tomato Soup
- Chicken Noodle Soup
- Easy Ravioli Soup
- Cauliflower Soup
- Spinach Tortellini Soup
- Turkey Soup with Rice
More butternut squash recipes
- Butternut Squash Mac and Cheese
- Butternut Squash Risotto
- Baked Butternut Squash Fries
- Baked Butternut Squash Recipe
- Cinnamon Roasted Butternut Squash
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.
Roasted Butternut Squash Soup
Video
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 low sodium vegetable broth
- ½ cup 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.
Equipment
Notes
- 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.
Nutrition
Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.
I thought it tested really yummy until I put the coconut milk in. I now know that I don’t care for coconut milk. When I make it next time, and I will, I will use half-and-half instead.
So sorry to hear you didn’t like the coconut milk. But so glad you liked the recipe enough to modify it! Thanks so much, Janet!
Hi there, would it be strange for me to substitute the vegetable broth for chicken broth? 🙈
Not at all! Any broth will work.
This was a delish recipe. I added about 1 tbsp of maple syrup. YUM!!!! 🙂
Yum, maple syrup sounds like a great addition! So happy you enjoyed it!!
I just made this recipe and it is delish! I added a small amount of lemon zest and a squeeze of lemon. This is definitely one of the best and will be my go to butternut soup recipe. Thank you so much for sharing.
Yay, so glad you liked it! Lemon zest and juice sound like a yummy addition, I will have to try that! Thanks, Mary Anne!!
If I want to buy cut up butternut squash from the grocery store, how much do I get to equal one whole one?
I would guess a whole squash is equal to 3-4 cups, depending on the size!
This soup was delicious!
Thanks! So happy you liked it, Maureen!
The writer mentioned in the 7 spice recipe that it works well in this soup. How should it be incorporated?
Thanks!
Great question! You can replace the spices in this recipe with my 7 spice mix during step 2. Enjoy!!
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!!
Thanks so much!
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!
Sure, that’s a great idea!
Flavorful and excellent for a chilly weeknight dinner.
How much garlic do you use? How much broth. It’s frustrating not to have that info when in the middle of cooking it.
If you click “jump to recipe” at the top of the page it will take you to the full recipe.
Delicious-best version of this recipe I have ever made!
Aww thanks so much!
Approximately how many servings does this make?
This recipe makes enough to serve 4 people. You can stretch it further if you are doing small portions before a larger meal.
I just love this soup. It’s better than Panera’s!
10/10!!! Best butternut squash soup!!! So easy to make and tastes amazing!
This is the best butternut squash soup I’ve ever had in my life. Very flavorful. I love it.
Thank you so much!
Followed recipe exactly. Just used chicken broth and a little bacon for the top. Delicious! Thank you!
You’re so welcome! Glad you enjoyed the soup!
It is sooo delicious, i just made it today it was so creamy light and buttery soooo good
This is a great recipe! I add four large carrots when roasting, for a slightly sweeter version, but even without the carrots, it tastes amazing!
Thanks so much, Gretchen!
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!
Thank you so much, Christine! I am glad you and your husband enjoyed the soup. I’ll take his 7 our of 10!
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.
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!
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.
It can be added in the second step. I’ve updated the recipe to include it!
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?
Approximately 4 cups!
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.
You can add maple syrup for a bit of sweetness and oat milk can be used as a substitute for coconut milk!
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
Yay!! Glad to hear it works that way too.
Super easy to make and so creamy. Thank you.
So glad you liked it! Thank you!!
turned out to be really good, thanks
So glad you enjoyed it! Thank you!
I made your butternut squash risotto last night and the butternut squash soup tonight with the other half of the squash. LOVED them both!! Thank you 😊
Yay! So glad to hear it. Thank you!!
Yumna, this is one excellent soup!!! Turned out perfect and was a hit at home!! I used coconut milk and loved the flavour!
Yay! That makes me so happy! Glad to hear it!
Save some work- don’t peel or cube the squash. Cut in half lengthwise, oil/season and roast face down. Its done when you can puncture the peel with a fork – easily scoop out.
Oh yeah…good idea! Thank you for sharing 🙂
I loved this soup! I used smoked paprika and it worked wonderfully.
Yay! So glad to hear that you loved the soup! Thanks so much for sharing! 🙂
This soup looks great! Do you think it would be okay to substitute Coconut milk for the oat milk?
Yes you can. That works great!
homemade roasted squash soup is the best! I have to make a big pot for my husband, too!
Yes! It’s the best this time of year!
Amazing! Loved every bite. Thanks for the recipe.
Awesome! So glad to hear that!
Your recipes look so good I am going to try to cook them as good as you do.
Aww…thank you so much!!
Love the sweet flavor, and the mix of nutmeg with the accents of thyme.
Love your recipes.