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Kid Friendly Butternut Squash Soup


Celebrate fall flavor with kid friendly butternut squash soup! This creamy and nutritious soup is gently spiced and perfectly smooth to appeal to your picky eaters.

close up of smooth butternut squash soup with cream and fresh herbs

Creamy butternut squash soup embodies fall. Cozy up, pull out some crusty bread, and ladle yourself a bowl of this deliciously smooth and colorful soup. And you know what makes it even better? Since this recipe is light and healthy, you won’t feel like you need to hibernate afterward. 😉

This soup is quick enough to make on a weeknight and it’s a low-key way to get your kids to eat some veggies. The first step is to get a handle on that whole butternut. Don’t be intimidated!

Tip for Peeling and Cutting Butternut Squash

Getting a whole butternut squash broken down l can be quite the ordeal. So here’s a trick that helps you do it faster (with less chance of knife slips.)

Pierce the squash every few inches with a knife, place it on a large plate, and microwave it for 5 minutes. It’ll come out hot and slightly softened. Give it a few minutes to cool, then peel and chop.

You’ll notice the peeler just GLIDES over the squash. And chopping is SO much easier than if you were dealing with a rock solid squash. It’s great!

How to Make Kid Friendly Butternut Squash Soup

Once the squash is ready this soup comes together quickly.

In a large pot, sauté carrots and onion in coconut oil for five minutes, then add squash and broth and allow it all to simmer until veggies are soft (15 minutes or so).

If you have an immersion blender, blend it up carefully right in the pot. Otherwise, use your blender to blend the soup up in batches. We like to make this soup super smooth so it appeals to our kids. No slippery bits of onion to see here!

After blending, add spices and coconut milk, and then return the soup to a simmer briefly to heat it soup through. That’s it!

A Note about Smooth v. Chunky

We made this soup extra smooth, but it does actually work well with tender chunks of cooked veggie, if that’s your jam.

Spinach, potatoes, carrots, or cauliflower would work quite nicely. You can also puree only half of the soup to leave some chunky parts in the mix. Experiment and let us know!

Dairy Substitutions to Try

We wanted to make this recipe vegetarian and dairy-free friendly so all our friends can enjoy it. So we used vegetable broth and coconut milk.

But this soup also absolutely works with chicken broth and milk or half-and-half. The flavor profile will be a little different, but both ways are delicious.

What to Serve with Butternut Squash Soup

We love this thick and creamy soup with some homemade no-knead artisan bread and an extra splash of coconut milk or heavy cream. A green salad is refreshing on the side, too. 

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3.7 from 66 votes

Kid Friendly Butternut Squash Soup

Celebrate fall flavor with kid friendly butternut squash soup! This creamy and nutritious soup is gently spiced and perfectly smooth to appeal to your picky eaters.
Prep Time20 minutes
Cook Time30 minutes
Course: Soup
Cuisine: American
Servings: 6 servings
Calories: 236kcal


  • 2 pound butternut squash
  • 1 tablespoon coconut oil
  • 1 medium onion, sweet
  • 1 cup chopped carrot
  • 3 1/2 cup vegetable broth
  • 1 cup coconut milk
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon thyme, dried
  • 1/2 teaspoon sage, ground
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper, ground

Toppings (Optional)

  • 1/4 cup Parmesan cheese
  • 2 tablespoons cream
  • 2 tablespoons fresh parsley


  • Soften, peel, and chop butternut squash: use a small knife to poke holes in the squash every few inches, then place on a microwave safe dish and microwave for 5 minutes. Once the skin has softened a bit, use a peeler to easily remove skin and discard. Cut squash in half, remove seeds, then chop squash meat into 1-inch cubes.
  • Chop onion; peel and chop carrots.
  • In a large pot, saute onion and carrots in coconut oil or butter for five minutes over medium-high heat, then add squash and saute for another minute. Add in broth and allow to simmer for 15 minutes, or until squash and carrots are softened.
  • Working in batches, blend the mixture in a blender, or use an immersion blender. Return to pot and add spices, salt and pepper, and coconut milk. Bring to a boil and then remove from heat.
  • Serve with plenty of parmesan and crusty bread.


Calories: 236kcal | Carbohydrates: 26g | Protein: 7g | Fat: 13g | Saturated Fat: 11g | Cholesterol: 7mg | Sodium: 668mg | Fiber: 4g | Sugar: 8g
Keyword : butternut squash, fall foods, kid friendly


blue bowl of butternut squash soup with a swirl of cream on top

Natalie Monson

I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

Learn More about Natalie

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Recipe Rating


5 stars
I roasted my veggies in the oven and only added 1/2 c coconut milk. It’s my new favorite recipe for butternut squash soup (and I’ve tried several)!

Thank you for the recipe! I made the soup for my 16 month old and it tasted great. He’s been teething (denying foods) so thankfully this went right down. Yum!

5 stars
Anything my toddler will happily eat deserves 5 stars. Baked my veggies as recommend in the comments below and used 1/2 cup of coconut milk instead of 1 cup. Yummy 🙂

Have you tried adding apple? I want to try your recipe and know of other recipes that also have apple – wondering if apple works in your recipe too as I like the ease of your recipe!