Creamy Butternut Squash Soup

4 from 1 vote

A spoonful of this veggie soup will warm you this winter!

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.

4 from 1 vote

Creamy Butternut Squash Soup

With rich and hearty flavors, this soup is a favorite in the Fall when butternut squash is at its best.
Prep Time 5 minutes
Cook Time 50 minutes
Total Time 55 minutes
Yield 4 people
Serving Size 0.25 of recipe
Course Dinner, Soup
Cuisine Universal


  • 1 white onion medium, coarsely chopped
  • extra virgin olive oil
  • 1 pound squash diced
  • 4 cups vegetable broth
  • salt
  • ground pepper
  • 1 teaspoon nutmeg grated
  • 2/3 cup coconut milk canned, whole, not light, is preferred
  • thyme fresh


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

Nutrition Information

Serving: 0.25of recipe | Calories: 308kcal | Carbohydrates: 33g | Protein: 8g | Fat: 17g | Saturated Fat: 9g | Cholesterol: 2mg | Sodium: 250mg | Fiber: 5g | Sugar: 8g |
SmartPoints (Freestyle): 12
Keywords Holiday, Keto, Paleo, Vegetarian

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Rowena Dumlao-Giardina

Rowena is a recipe developer and food & travel writer/photographer from Italy with Asian roots. Creating healthy dishes in her own kitchen is priority. She believes there is nothing more satisfying than knowing that her family is eating natural & nutritious meals.

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  1. 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. 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. 🙂


    1. 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!

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