Creamy Butternut Squash Soup Recipe

Jump to Recipe
Creamy Butternut Squash Soup Recipe

Creamy butternut squash soup embodies fall. Cozy up, pull out some crusty bread, and ladle yourself a bowl of this soup. And the best part? You won’t feel like you need to actually hibernate afterward because it’s light and healthy.

We wanted to make this recipe vegetarian and dairy-free friendly so all our friends can enjoy it, so we used vegetable broth and low-fat coconut milk. But if you want options, feel free to swap in or out what you please. Using chicken broth would be delicious, as would using whole milk or half-and-half.

Peeling that squash just got easier!

Okay, so I know squash is delicious and all, but getting it out of its shell can be quite the ordeal. A little while ago I figured out how to cook a spaghetti squash in the microwave, so I decided to see if microwaving a butternut squash would work too. And it did!

Creamy Butternut Squash Soup Recipe

Here’s how it works: all you have to do is pierce the squash every few inches with a knife, stick it on a plate, and microwave it for 5 minutes, or until slightly softened. Once it comes out (be careful – it’s hot!), simply use a peeler to remove skin. Sooooo much easier than trying to chop it up while it’s still rock solid. Of course, you can always still buy pre-cut squash to save time, but at least now you know it’s not the same feat when you do try and use whole butternut squashes.

Creamy Butternut Squash Soup Recipe

(Don’t you just love the color of butternut squash??)

Soup time

This soup comes together nice and easy once the squash is ready. In a large pot, sauté carrots and onion in coconut oil for five minutes, add squash for another minute of sautéing, and then add broth and allow it all to simmer until veggies are soft (15 minutes or so). If you have an immersion blender, now’s your chance to use it! Otherwise, use your blender to blend this soup up in batches.

Return the smooth concoction to your pot, add spices and coconut milk, and then return the soup to a simmer to heat the soup through. That’s it!

Creamy Butternut Squash Soup Recipe

If you’re of the I-need-chunks-in-my-soup persuasion, adding some cooked veggies like spinach, potatoes, carrots, or cauliflower would work quite nicely. Even pureeing only half of the soup would leave some of the chunks while making it a little smoother. Experiment and let us know!

My family enjoyed this thick and creamy soup with some homemade no-knead artisan bread and a healthy topping of parmesan. We hope you enjoy this simple, filling soup too!

Creamy Butternut Squash Soup Recipe


Creamy Butternut Squash Soup

4 from 1 vote
Print Pin Rate
Course: Soup
Cuisine: American
Keyword: Creamy Butternut Squash Soup


  • 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 teaspoon nutmeg
  • 1/2 teaspoon thyme, dried
  • 1/2 teaspoon sage, ground
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper, ground


  • 1/4 cup Parmesan cheese


  • 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.
Tried this recipe?Mention @SuperHealthyKids or tag #SuperHealthyKids!
Healthy Dinner Recipe for Kids | Creamy Butternut Squash Soup

Leave a Comment:
Did you make this recipe? Leave a review!

Your email address will not be published. Required fields are marked *


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)!