gluten-free dairy-free butternut squash soup


Need the perfect dinner recipe for when you want to snuggle up with a good book by the fire? Don’t worry, I got you. This gluten-free dairy-free butternut squash soup takes minimal effort and leaves your kitchen smelling like all things fall.


Do I Salt the Butternut Squash Soup If my Bone Broth is Salted?

If you’re using salted bone broth, no worries! Just refrain from adding salt, when the directions instruct you to do so. I recommend waiting until the very end to add any salt. This way, the soup won’t be overly salted, and you’ll avoid unnecessary sodium in your diet.

Can I make this vegetarian?

You sure can! Rather than purchasing bone broth from the grocery store, purchase veggie veggie stalk instead (or you can make your own veggie stock at home). I used bone broth in this recipe to increase the amount of protein, so make note that the nutrition facts will change if the bone broth is subbed for veggie stock.

What If I’m Vegan?

This gluten-free and dairy-free soup can easily become vegan too! Luckily for you, only one ingredient needs replacing. Simply use veggie stock instead of bone broth and you’re good to go. This recipe is perfect for vegans because it already calls for coconut milk instead of cows milk. Enjoy!

What If I’m Not Dairy-Free?

No worries at all! If purchasing a milk-substitute is burdensome, feel free to use regular cows milk. The purpose of the coconut milk is for the fat content to add creaminess and help the soup achieve a smooth, velvety consistency. I recommend using half n half instead of coconut milk. Enjoy!

Can I Use Chicken Broth Instead of Bone Broth?

Yes, you sure can! Please note, as mentioned above, the intent behind the bone broth is to add protein to the gluten-free dairy-free butternut squash soup and if chicken broth is used, the protein content will decrease. Also, I recommend using a low-sodium chicken broth and salt the soup according to the recipe directions.

Butternut squash soup
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5 from 1 vote

Butternut Squash Soup

Gluten-Free and Dairy-Free Butternut Squash Soup
Course Main Course
Cuisine American
Diet Gluten Free
Keyword Butternut Squash
Prep Time 10 minutes
Cook Time 50 minutes
Servings 6 Cups
Calories 188kcal
Author alattaeats


  • Medium/Large Pot
  • Baking Sheet
  • Tinfoil/Parchment Paper
  • Standard Blender or Hand Immersion Blender
  • Sharp Knife + Cutting Board
  • Wooden Spoon (large spoon of any kind works)


  • 1 Medium Butternut Squash
  • 3 Cups Low Sodium Chicken Bone Broth Broth works too, however the soup won't contain protein
  • 1 White Onion
  • 4 Tbsp Olive Oil
  • 5 Sprigs Fresh Time or 1/2 Tsp Dried Thyme
  • 4 Bay Leaves
  • 1 Garlic Clove Minced or 1 Tsp Pre-Minced Garlic
  • 1 Tsp Kosher Salt approximately
  • 1/4 Cup Full-Fat Canned Coconut Milk (unsweetened)
  • 1 Pinch Ground Nutmeg


  • Preheat Oven to 425 °F
  • 1. Line a baking sheet with tinfoil or parchment paper and set aside.
  • 2. Cut the Squash lengthwise, scoop out and discard the seeds. Lay one of the squash halves inside-side facing down and cut the squash in half where the the "neck" end mets the circular end. Place the circular end onto the baking sheet. Angle knife perpendicular to squash and cut the squash into 1-inch thick half moons. Add to baking sheet and repeat with the other half. Cover squash pieces with 2 tbsp olive oil. Sprinkle 1 pinch of Kosher salt onto the squash. Roast for 30-40 minutes or until fork tender.
  • 3. Chop the onion and set aside. Heat pot on medium-low heat, add 2 tablespoons of olive oil and add onion. Add pinch of salt and cover with lid for 15 minutes or until golden and translucent. Stir to make sure onions don't burn, and lower heat if necessary.
  • 4. Add minced garlic, thyme, bay leaves, nutmeg, and another three-finger pinch of salt to the onions. Stir until fragrant. Then lower heat to stove's lowest setting and cover with lid until squash is ready.
  • 5. When ready, remove squash from oven and use a fork/knife to remove the skin (be careful, it's REALLY HOT). Add squash to pot and stir. Raise heat to medium and let the squash sizzle. This is take about 2-4 minutes.
  • 6. Once the squash begins to stick to the pot, add the chicken bone broth and bring to a boil.
  • 7. Fish out the bay leaves and thyme and discard.
  • 8. Turn off the heat and use the immersion blender to blend the soup (or carefully add to a regular blender). Once smooth, add the thick white part of the coconut milk (at the top of the can) to the soup and blend again. Salt to taste.
  • 9. Serve in a bowl with pumpkin seeds, more coconut milk, or olive oil (or all three!) and enjoy!


Serving: 1Cup | Calories: 188kcal | Carbohydrates: 17g | Protein: 6g | Fat: 12g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Sodium: 440mg | Potassium: 501mg | Fiber: 3g | Sugar: 4g | Vitamin A: 13332IU | Vitamin C: 29mg | Calcium: 71mg | Iron: 1mg

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