Nourishing Butternut Squash Soup Recipe

Butternut Squash Soup Recipe

Butternut squash soup is a delicious fall favorite at our house. The kids love its bright color and sweet flavor, and it is usually an appetizer at Thanksgiving too!

Why Butternut Squash?

When in season, butternut squash is extremely inexpensive (often 29 cents or 39 cents a pound at the farmers market) and keeps for months in a cool place like the pantry.

Butternut is excellent roasted on its own as a simple meal addition, but it really stands out in a creamy soup like this.

I always crave this recipe in the fall. It is naturally sweet and filling, but also naturally healthy! Butternut squash is a highly nutritious and inexpensive vegetable and can also be used for stir frys, roasted vegetable medleys and more.

Butternut Squash Soup Recipe

1 vote


Butternut Squash Soup Recipe (Fast & Nourishing Meal)

Yield 8

A creamy and rich butternut squash soup with savory hints of nutmeg and garlic!


  • 1 medium butternut squash
  • 1 cup coconut milk
  • 1 cup (plus more to thin) homemade chicken broth or stock
  • 1 sweet onion
  • 2 tablespoons of butter or coconut oil
  • salt and pepper to taste
  • 1/2 tsp nutmeg (or to taste)
  • 1/2 tsp garlic (or to taste)
  • sprinkle of thyme (optional)


  1. Cut top and bottom off of butternut squash and use knife to carefully cut remaining skin off.
  2. Cut in half and scoop out seeds (they are great roasted!)
  3. Chop squash into small cubes and dice onion.
  4. In a large stock pot, melt the butter and add diced onion.
  5. Saute 3 minutes until starting to soften and add squash.
  6. Saute an additional 5 minutes until squash starts to brown.
  7. Add coconut milk, stock, and spices and bring to simmer.
  8. Simmer about 20 minutes until soft.
  9. Use a blender or hand blender to puree until smooth.
  10. Serve warm or make ahead to reheat for a fast meal addition.

Courses Soup

Cuisine American

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What’s your favorite fall soup or stew? Ever made this kind? Share below!

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Reader Comments

  1. Sounds scrumptious! Would this work equally well with any winter squash, say, pumpkin? We’ve got a surplus of those!

    • yep! I usually add a sprinkle of cinnamon with pumpkin…

    • i will be trying this recipe. Do you have a recipe for eggnog. I can not use milk (lactose intolerance me and my husband) I am planning to use soy milk or coconut milk but i do not have a recipe for eggnog.

  2.  I make a butternut squash soup very similar to this, but i add a few sweet potatos, apples, and carrots.  love it!

  3. This sounds easy and delicious!  I’m making a delicata squash and chicken soup tonight, but might try this in a few days.  Hope you’re planning to share a thanksgiving recipe for stuffing – it’s my favorite part of the meal and my first year grain free.  Looking for an awesome substitute that is so good I can look at the white bread version and not even miss it!

  4. I used this recipe yesterday with an Acorn squash and it was delicious.  Since it ended up becoming our entire meal I  decided to add chunks of polish sausage to make it go farther.  It was a hit!

  5. Made this tonight for dinner and it was delicious! I also added turkey sausage and served it with some additional vegetables on the side.  Yum. Can’t wait for leftovers tomorrow for lunch! Thanks for the recipe!

  6. This soup was wonderful!! I made it tonight and it was a big hit!!  Thank you!

  7. I would like to make a HUGE pot of this in my crockpot (at least for 2 nights to feed 6 people). How many does this serve, and how can I multiply the recipe?

    • I’d double the recipe to serve 6 people for two days. The proportions should stay the same, though I would spice to taste.

  8. i’m going to make this in my crockpot on low/warm setting and double it with pumpkin and the butternut squash. when i serve it, top it with crispy bacon!!! this is going to be my night before thanksgiving feast.

  9. I made this last night and it was very good. I added carrots (because I had some) and silken tofu (added that when blending, no need to cook tofu). You can’t taste the tofu at all, but it adds protein and makes me feel full after just one serving of soup.

  10. Try this with 8 oz, of cream cheese.

  11. Would this be freezable? 🙂

  12. Is the coconut milk just from the carton of coconut milk in the dairy section or is it something special in a can? Also, can you give me a measurement in cups or ounces for the medium butternut squash? I don’t normally buy squash, but just bought some already cubed from Costco and have no clue how much would be considered a medium squash. Thanks!

  13. I accidentally bought a spaghetti squash instead of butternut but I used it anyway and it turned out REALLY good. We are new to Paleo and looking for yummy recipes to make the transition easier. This was definitely a keeper!