Butternut Squash Soup

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Butternut Squash Soup

This cozy Butternut Squash Soup is sweetened with apple and seasoned with warming spices like ginger, cinnamon, and paprika. It’s made with coconut milk, so it’s also dairy-free and vegan.

Butternut Squash Soup

This creamy Butternut Squash Soup is so good and easy to make. To make it extra flavorful, the butternut squash is roasted in the oven with the apples, onion, and sage to enhance the flavor, and then it’s blended with coconut milk and ginger. This butternut soup is perfect with a salad or sandwich for lunch or as a
starter for dinner. More healthy butternut squash soup recipes to try are this Coconut Curry Butternut Squash Soup, Slow Cooker Butternut Squash Soup, and Butternut Squash Soup with Sage.

Why This Butternut Squash Soup Recipe Works

  • Healthy: This butternut squash soup with apples is high in fiber and low in calories.
  • Rich in Nutrients and Antioxidants: Butternut squash contains vitamins A, C, and E, potassium, and magnesium. Plus, it has antioxidants and anti- inflammatory compounds, which can help decrease inflammation.
  • Satisfies Dietary Restrictions: This soup is excellent for vegetarian, vegan, low-fat, dairy-free, or gluten-free diets.
  • Easy: This recipe is simple: roast the vegetables, bring everything to a boil in a pot, and puree with an immersion blender.
butternut squash, apples and broth


  • Olive Oil: Toss the vegetables in olive oil before roasting.
  • Butternut Squash: Peel and cube one butternut squash. Follow this tip for cutting butternut to make it simpler.
  • Apple: Using a sweet apple, like Fuji, Gala, or Honeycrisp, naturally sweetens the soup.
  • Onion: Roughly chop one small onion.
  • Sage is earthy and pairs beautifully with butternut squash.
  • Spices: Cinnamon, paprika, and nutmeg add sweetness, warmth, and depth of flavor.
  • Vegetable Broth makes up the base of this soup.
  • Light Coconut Milk provides creaminess while keeping the butternut squash soup dairy-free and vegan.
  • Ginger: Grate a tablespoon of fresh ginger for warmth and spice.
  • Salt seasons the soup and enhances the flavor.

How to Make Butternut Squash Soup

  1. Roast Veggies: Combine the squash, apple, onion, sage, salt, cinnamon, and paprika in a large oven-safe pot or Dutch oven and toss with olive oil. Roast at 400°F for 30 minutes until the squash is tender, then transfer it to the stove.
  2. Remaining Ingredients: Add the broth, coconut milk, ginger, salt, and nutmeg and bring it to a boil.
  3. Blend: Use an immersion blender and blend until smooth.
  4. How to Serve: Spoon the soup into a bowl, drizzle with coconut milk if desired, and sprinkle with a pinch of nutmeg.


  • Save time by buying pre-peeled and prechopped butternut squash at the supermarket.
  • Squash: Substitute butternut with pumpkin or acorn squash.
  • No immersion blender? Transfer the soup to a regular blender in batches. Remove the plastic cap on the lid and cover it with a dishtowel before pureeing to let the steam escape.

What to Serve with Butternut Squash Soup


Store this easy butternut squash soup in the refrigerator for up to 5 days or in the freezer for 3 months. To thaw, transfer the container to the fridge the night before eating and then microwave or reheat it on the stove until warm.


Does butternut squash need to be peeled for soup?

Yes, you need to peel butternut squash before adding it to soup. The skin is tough, and the soup’s consistency won’t be smooth if you leave it on. Microwaving the squash for a few minutes first will make peeling and cutting it easier.

How do you thicken butternut soup?

Roasting the vegetables and pureeing them thickens butternut squash soup without adding cream.

Butternut Squash Soup

More Butternut Squash Recipes You’ll Love

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Butternut Squash Soup

This cozy Butternut Squash Soup is sweetened with apple and seasoned with warming spices like ginger, cinnamon, and paprika. It’s made with coconut milk, so it’s also dairy-free and vegan.
Butternut Squash Soup

Prep: 20 minutes
Cook: 40 minutes
Total: 1 hour
Yield: 6 servings
Serving Size: 1 1/3 cups



  • Preheat oven to 400F.
  • In a large heavy oven safe pot or dutch oven, combine squash, apple, onion, chopped sage, 1/4 teaspoon salt, cinnamon and paprika, toss with 1 tablespoon olive oil. Roast until the squash is tender, about 30 minutes. Transfer to the stove.
  • Add the broth, coconut milk, ginger, 1/4 teaspoon salt and nutmeg and bring to a boil. Use an immersion blender and blend until smooth (or transfer to the blender, in batches).
  • To serve, drizzle more coconut milk on top, if desired and sprinkle with a pinch of nutmeg.

Last Step:

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Makes 8 cups.


Serving: 1 1/3 cups, Calories: 144 kcal, Carbohydrates: 28 g, Protein: 3 g, Fat: 4 g, Saturated Fat: 1.5 g, Sodium: 199 mg, Fiber: 5 g, Sugar: 10 g


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