Creamy Butternut Squash Soup

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Butternut squash is a seasonal favorite, and tastes delicious when pureed into a soup! This comforting cold weather meal is made with a heaping dose of this winter vegetable, loaded with beta-carotene. And it’s made lighter and healthier with coconut milk and vegetable broth, ridding it of excess fat and calories and turning this soup into a vegetarian meal that’s sure to comfort and satisfy.

Creamy Butternut Squash Soup

Creamy Butternut Squash Soup

Yields: 4 servings | Serving Size: 1/4th of recipe | Calories: 308 | Total Fat: 17 g | Saturated Fat: 9 g | Trans Fat: 0 g | Cholesterol: 2 mg | Sodium: 250 mg | Carbohydrates: 33 g | Dietary Fiber: 5 g | Sugars: 8 g | Protein: 8 g | SmartPoints (Freestyle): 12


  • 1 medium white onion, coarsely chopped
  • Extra virgin olive oil
  • 1 pound squash, diced
  • 4 cups vegetable broth
  • Salt
  • Ground pepper
  • 1 teaspoon grated nutmeg
  • 2/3 cup canned coconut milk (whole, not light, preferred)
  • Fresh thyme


  1. Over medium heat, in an ample-sized saucepan with extra virgin olive oil, sautè the onion.
  2. When the onion is cooked through, about 3 minutes, add the squash. Cook for about 10 minutes, moving continuously.
  3. Add the vegetable broth, cover and simmer on low heat for about 20 minutes.
  4. Season with salt and pepper then add the nutmeg.
  5. Using an immersion blender, puree the soup while still in the saucepan.
  6. Add the coconut milk and cook for 10 minutes more.
  7. Add the thyme before turning off the fire.
  8. Serve hot.

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10 Comments on "Creamy Butternut Squash Soup"

  1. Olivia  January 20, 2016

    Today is a frigid, gloomy day in Oklahoma, and I made this soup for lunch. It is simply amazing! I added a pinch of sea salt, and I give this soup 5 stars! I have a batch large enough for several meals..which makes me happy! Thank you for the wonderful recipe.

  2. Elizabeth  January 27, 2016

    I accidentally bought coconut milk in a carton not a can…is that okay?

    • Gale Compton  January 27, 2016

      Elizabeth, It’s not as thick but give it a try. I think you’ll be fine.

  3. Christina  December 30, 2016

    Could I ask why not lite coconut milk? I only am wondering because I have some left over in the freezer from the 3 day soup cleanse that I’d love to use. 🙂


    • Gale Compton  December 30, 2016

      Christina, Lite is fine. Full fat, of course, makes for a richer soup. 🙂

  4. Katie  January 16, 2017

    What if we can’t use coconut milk?

    • Nichole Furlong  January 16, 2017

      Great question, Katie. You can substitute soy milk (or skim milk). Only use about 1/2 a cup of the soy milk as it’s thinner in constancy than the coconut milk. If you’d like your soup thinner you can always add more and adjust!

  5. Nivia  December 27, 2019

    Can you use Almond milk or whole milk in place of coconut milk?

    • Nichole Furlong  January 2, 2020

      Yes, either will work great.


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