Nourishing Butternut Squash Soup Recipe

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Butternut Squash Soup Recipe
Wellness Mama » Blog » Recipes » Soup & Stew Recipes » Nourishing 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.

Almost as Good as Homemade…

There are nights when I don’t have fresh squash on hand or the time to cook and prep it. I love this brand of pre-made butternut squash soup (it has all of the good stuff just like homemade) and keep it in the pantry to serve with a salad or stir-fry on a busy night.

Butternut Squash Soup Recipe

Butternut Squash Soup Recipe (Fast & Nourishing Meal)

A creamy and rich butternut squash soup with savory hints of nutmeg and garlic!
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Calories 152kcal
Author Katie Wells





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


Nutrition Facts
Butternut Squash Soup Recipe (Fast & Nourishing Meal)
Amount Per Serving (1 cup)
Calories 152 Calories from Fat 111
% Daily Value*
Fat 12.3g19%
Saturated Fat 9.7g61%
Cholesterol 10mg3%
Sodium 551mg24%
Carbohydrates 10.6g4%
Fiber 2.8g12%
Sugar 2.3g3%
Protein 2.5g5%
* Percent Daily Values are based on a 2000 calorie diet.


Don’t throw out your squash seeds — roast them for a tasty, nutrient dense snack!

Like this recipe? Check out my new cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!

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

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.


21 responses to “Nourishing Butternut Squash Soup Recipe”

  1. Sally Rogers Avatar
    Sally Rogers

    Hi Wellness Mama! Thank you so much for all of the information you put out! I was wondering if I could use yorku milk in place of coconut milk in this recipe? I know that yorku is a great low-carb paleo milk but I didn’t know if the flavor profile was right for this. I would try it myself but since yorku is so expensive I wanted an expert opinion before I wasted a product worth 12,000 yen per kilo! Thanks again, all the best!

  2. Laura Avatar

    5 stars
    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!

  3. Sheila Avatar

    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!

    1. Robin Avatar

      I’m also wondering how many cups one butternut squash provides when cubed. Any idea, Katie?

  4. Lucy Nissen Avatar
    Lucy Nissen

    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.

  5. Cecilia Duval Powers Avatar
    Cecilia Duval Powers

    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.

  6. Liebe Avatar

    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?

    1. Wellness Mama Avatar
      Wellness Mama

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

  7. Karin Avatar

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

  8. Sara Goya Avatar

    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!

  9. Jean Avatar

    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!

  10. malaelle Avatar

    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!

  11. Debra Avatar

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

  12. Rose Avatar

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

    1. teresita r zinman Avatar
      teresita r zinman

      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.

4 from 10 votes (9 ratings without comment)

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