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Home / Course / Side Dish / Vegan Butternut Squash Soup

Vegan Butternut Squash Soup

October 27, 2019 Leave a Comment

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This is the best vegan butternut squash soup recipe! It is rich and creamy and makes the perfect fall or winter comfort food. Easy to make and full of flavour from coconut milk, squash, pears and apples, this soup is also dairy free, Whole30 and paleo.

A bowl of vegan butternut squash soup with cilantro garnish

Why you will love this recipe: 

  • This dairy free butternut squash soup is so creamy and delicious.
  • This soup has the perfect flavour. You will love the unique taste which comes from the apples, pears and coconut milk. 
  • It is so easy to make and uses easy to find ingredients. 
  • This healthy butternut squash soup is not only vegan but also paleo, Whole30, vegetarian, SCD and GAPS.
  • It’s made with no potatoes, no cream, no butter and no milk. 
  • It freezes really well and makes great leftovers so it’s a perfect meal prep option.
Close up photo of vegan butternut squash soup garnished with cilantro

Key ingredients and substitutions: 

  • Butternut squash – fresh or frozen butternut squash can be used to make this creamy soup. There is no need to use roasted butternut squash for this recipe. Raw, uncooked squash is all you need. 
  • Carrots – fresh carrots add both flavour, vitamins and minerals to this squash soup recipe. 
  • Apples – apples add the perfect sweet flavour to this soup recipe without using any refined sugars. 
  • Pears – pears are another fruit that add natural sweetness and flavour to this soup recipe. 
  • Vegetable broth – vegetable broth adds delicious flavour to this vegan squash soup recipe. If you aren’t vegan you could use chicken broth or bone broth instead. 
  • Coconut milk – full fat coconut milk is the best type of coconut milk to make vegan butternut squash soup. It makes the soup so rich and creamy and gives the soup a nice sweet flavour. If you can’t have coconut milk I would recommend using cashew milk, almond milk or oat milk. 

Butternut squash health benefits:

Butternut squash is a healthy winter squash. It’s high in many vitamins and minerals, is low in calories, and is high in fiber. Butternut squash is especially high in vitamin A, vitamin C, and magnesium. Butternut squash is also high in potassium which can help with blood pressure regulation, and the fiber in winter squash can help with blood sugar regulation. It also has a low glycemic index making it a great vegetable for those with diabetes. 

How to make this recipe:

Step one:

First, chop all the fruits and vegetables.

Step two: 

Then place all the ingredients into a large pot on the stove. Turn the burner onto medium heat and bring the ingredients to a boil.

Step three: 

Once the ingredients are boiling, turn the heat down to low and let simmer for ~30 minutes, until the fruit and vegetables are tender.

Step four:

Now turn off the burner and allow the ingredients to cool for a few minutes. Then use your immersion blender and blend the soup until it’s smooth. Then serve and enjoy!

Step by step directions for how to make vegan butternut squash soup

Tips and variations: 

  • If you like a thinner soup add an extra 1-2 cups of water or vegetable broth.
  • Use a sweet, red apple for this recipe such as a Gala apple, Pink Lady apple, Honeycrisp apple, Ambrosia apple etc. 
  • Instead of using 1 apple and 1 pear, feel free to use 2 apples or 2 pears to sweeten this squash soup. 
  • Add a little black pepper for a little extra heat. 

How to store: 

Store this soup in the fridge in an air tight container for up to 7 days. 

A large bowl of butternut squash soup topped with cilantro and chili flakes

Frequently asked questions:

Can you make butternut squash soup without potato?

You can easily make butternut squash soup without potato. Instead of potato you can use other ingredients such as carrots, apples, or pears to give butternut squash a delicious, rich flavour. 

What kind of coconut milk is used for butternut squash soup?

Butternut squash soup is best made with full fat coconut milk. Low fat coconut milk has more water in it which doesn’t lead to the same rich and creamy texture and flavour that full fat coconut milk does. 

How many calories are in vegan butternut squash soup?

The calories in soup will depend on the specific soup recipe and serving size, but one serving of this butternut squash soup recipe has only 239 calories making it a great low calorie soup recipe. 

Other soup recipes you will love:

  • Vegan Cauliflower Soup
  • Easy Butternut Squash Soup
  • Whole30 Curry Butternut Squash Soup
  • Spiced Carrot and Parsnip Soup

If you make this recipe be sure to give it a star rating below! And be sure to follow me on Instagram, Pinterest and Facebook too!

4.29 from 7 votes
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Vegan Butternut Squash Soup

This vegan butternut squash soup is full of flavour, easy to make, and the perfect comfort food. It's also paleo and Whole30!

Course Side Dish, Soup, Vegetables
Cuisine American
Keyword easy squash soup, healthy butternut squash soup, whole30 squash soup
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 6 servings
Calories 239 kcal

Ingredients

  • 1 lb butternut squash, peeled and chopped (fresh or frozen)
  • 1 lb carrots, peeled and chopped
  • 1 apple, chopped (use a sweet red apple such as gala or honeycrisp)
  • 1 pear, chopped
  • 3 cups vegetable broth
  • 1 can full fat coconut milk
  • 1 tbsp ground cinnamon
  • 1 tbsp vanilla extract
  • 1 tsp sea salt
  • 4 bay leaves

Instructions

  1. Place all the ingredients in a large pot on the stove.

  2. Turn the heat onto medium and bring everything to a boil.

  3. Turn down the heat and simmer for ~30 minutes, until all the ingredients are tender.

  4. Let the soup cool for a few minutes, remove the bay leaves, and then use an immersion blender and blend the soup until it's smooth.

  5. Serve and enjoy!

Recipe Notes

  1. Instead of using one pear and one apple, you could use two pears or two apples depending on what you have on hand. 
  2. If you like a thinner soup feel free to add 1-2 more cups of broth or water. 
  3. Nutritional values are an estimate and will vary depending on the exact ingredients used. 
Nutrition Facts
Vegan Butternut Squash Soup
Amount Per Serving
Calories 239 Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 12g75%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Sodium 922mg40%
Potassium 724mg21%
Carbohydrates 29g10%
Fiber 6g25%
Sugar 13g14%
Protein 3g6%
Vitamin A 20948IU419%
Vitamin C 24mg29%
Calcium 92mg9%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

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Vegan Sun-Dried Tomato Pasta

Turtle Cookie Bars

Whole30 and Paleo Sloppy Joes

DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration or Health Canada. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

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Hi friends! I'm Dr. Erin Carter

I'm a physician by day and health and wellness blogger by night. I believe that real food and healthy living are medicine and that eating healthy shouldn't be boring or restrictive. Here you'll find many easy and delicious recipes and tons of healthy living tips! Meet Dr. Erin Carter

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