I first made this soup on a chilly Sunday with my slippers on and a butternut squash I forgot I had. One hour later, the kitchen smelled like sweet spice and roasted garlic, and I was sipping the creamiest bowl of comfort—no dairy needed. This butternut squash soup is now a fall regular, and once you taste it, you’ll know why.
Table of Contents
Why You’ll Love This Butternut Squash Soup
This butternut squash soup is like a warm hug in a bowl—naturally creamy, gently spiced, and easy to make. With sweet squash, soft potatoes, and cozy hints of cinnamon and chili, it’s dairy-free, gluten-free, and perfect for meal prep or quick dinners.
Ingredients You’ll Need
Main Produce
Butternut Squash: This is the star—roasted squash turns sweet and soft, giving the soup its silky texture.
Sweet Potatoes: They add creaminess and a natural sweetness that plays beautifully with spice.
Onion & Garlic: These aromatics roast alongside the squash, deepening the soup’s flavor and bringing savory balance.
Liquids
Vegetable or Chicken Broth: Adds depth. Use broth (or water + bouillon cube) depending on your pantry.
Coconut Milk: Full-fat coconut milk brings richness without dairy. It’s the secret to that lush texture.
Seasonings
Olive Oil: Helps roast the veggies to golden perfection.
Cinnamon & Cumin: Warm spices that bring out the sweetness of the squash.
Chili Powder & Flakes: A little heat for contrast—adjust based on your spice love.
Salt & Pepper: Essential for flavor balance.
Optional Toppings
Pumpkin Seeds, Herbs, Yogurt Drizzle: A handful of toasted seeds or a swirl of coconut milk adds texture and contrast. Try fresh coriander or thyme for a pop of color.
How to Make Butternut Squash Soup
Step 1 – Roast the Vegetables for Maximum Flavor
Preheat your oven to 375ºF (190ºC). Peel and chop the butternut squash and sweet potatoes. Slice the onion and peel the garlic. Toss everything into a roasting pan with olive oil, cumin, cinnamon, chili powder, salt, and pepper. Roast for 30 minutes, or until tender and caramelized.
Step 2 – Simmer with Broth and Seasonings
Transfer your golden veggies to a large saucepan. Pour in the broth or water. Bring it all to a gentle boil, then simmer until everything is fall-apart soft.
Step 3 – Blend Until Velvety Smooth
Use an immersion blender directly in the pot (or carefully transfer to an upright blender in batches). Blend until smooth and creamy.
Step 4 – Stir in Coconut Milk and Adjust Taste
Stir in the coconut milk and chili flakes. Taste and adjust seasoning if needed. Add more broth if you want a thinner consistency.
Top with a drizzle of coconut milk and a sprinkle of fresh herbs or seeds before serving.
Expert Tips for the Best Results
- Roast your vegetables — don’t skip it! Roasting brings out that sweet, caramelized magic.
- Use an immersion blender to make life easier (and safer).
- To thicken the soup, simmer uncovered for a few extra minutes.
- Want it thinner? Stir in extra broth or water until it’s just right.
- This soup freezes beautifully, so make a double batch and stash some away!
Variations You’ll Love
- Spicy Thai Twist: Stir in a spoonful of red curry paste and finish with lime juice.
- Creamy Classic: Use heavy cream or cashew cream instead of coconut milk.
- Autumn Harvest: Add roasted apples or carrots for extra fall vibes.
Storing and Reheating
Store leftovers in an airtight container in the fridge for up to 5 days.
Freeze in portions for up to 3 months.
Reheat gently on the stovetop or in the microwave with a splash of broth or water to loosen
Butternut Squash Soup – Creamy, Cozy, and Perfect for Fall
- Prep Time: 10 mins
- Cook Time: 30 mins
- Total Time: 40 mins
- Yield: 4 servings 1x
- Category: Soup
- Method: Roasting, Blending
- Cuisine: Fall, Comfort Food
Description
A creamy, comforting fall soup made with roasted butternut squash, sweet potatoes, coconut milk, and warm spices. Naturally dairy-free and perfect for meal prep.
Ingredients
1 small butternut squash (700–900g), peeled and chopped
2 sweet potatoes (275g), peeled and chopped
1 yellow onion, sliced
3 cloves garlic, peeled
2 tbsp olive oil
400 ml full-fat coconut milk (reserve 2 tbsp for serving)
1 tsp ground cumin
½ tsp cinnamon
¼ tsp chili powder
1 tsp chili flakes
750 ml (3 cups) vegetable or chicken stock
Salt and pepper to taste
Instructions
1. Preheat oven to 375ºF (190ºC).
2. Chop squash, sweet potato, onion, and garlic.
3. Toss with olive oil, cumin, cinnamon, chili powder, salt, and pepper in a roasting tin.
4. Roast for ~30 minutes until golden and tender.
5. Transfer to a saucepan, cover with stock, and simmer until soft.
6. Blend until smooth using an immersion blender or upright blender.
7. Stir in coconut milk and chili flakes, adjust seasoning.
8. Serve with coconut milk swirl and fresh coriander if desired.
Notes
• Roast the vegetables to deepen the flavor.
• Use broth instead of water for extra richness.
• Adjust chili flakes to your heat preference.
• Freezes well for up to 3 months.
Nutrition
- Serving Size: 1 bowl
- Calories: 230
- Sugar: 5g
- Sodium: 48mg
- Fat: 14g
- Saturated Fat: 10g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 26g
- Fiber: 4g
- Protein: 3g
- Cholesterol: 0mg
FAQ: Butternut Squash Soup
Can I make this soup ahead of time?
Absolutely. It keeps well in the fridge for up to five days and actually tastes better the next day.
Can I use frozen squash instead of fresh?
Yes! Frozen squash works well—just roast it straight from frozen or simmer longer if skipping the roast.
How can I make it more filling?
Add cooked quinoa, rice, or lentils to the soup after blending for a heartier bowl.
Final Thoughts
This butternut squash soup is fall in a bowl—sweet, spicy, creamy, and deeply comforting. Whether you’re cooking for yourself or sharing it around the table, it’s one of those recipes that makes you feel like you’ve done something good (even if your kitchen’s a mess). Try it, tweak it, and don’t forget to pin it for later!
Craving more cozy soups? Check out these healthy soup recipes to keep you warm or browse easy low-carb dinner recipes for cozy nights. If you’re plant-based, we’ve got you covered with vegan-friendly low-carb meals packed with vegetables.