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Butternut squash soup

Butternut Squash Soup

Gluten-Free and Dairy-Free Butternut Squash Soup
Prep Time: 10 minutes
Cook Time: 50 minutes
Course: Main Course
Cuisine: American
Diet: Gluten Free
Keyword: Butternut Squash
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 | Sodium: 440mg | Calcium: 71mg | Vitamin C: 29mg | Vitamin A: 13332IU | Sugar: 4g | Fiber: 3g | Potassium: 501mg | Calories: 188kcal | Monounsaturated Fat: 7g | Polyunsaturated Fat: 1g | Saturated Fat: 3g | Fat: 12g | Protein: 6g | Carbohydrates: 17g | Iron: 1mg
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