This creamy Whole30 Butternut Squash Soup Recipe is a hearty, healthy comfort food soup made with fresh, roasted butternut squash, coconut milk, vegetable broth, fresh ginger and curry (optional.) It’s naturally low-calorie, gluten free, Vegan and is and easy recipe made with only 6 ingredients!
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Hot Soup is just what you need to cope with the cold winter months. It’s soup season after all.
A good-tasting butternut squash soup is filling and full of healthy nutrients. It’s one of my favorite soups. You should eat a broad range of colored vegetables and roasted butternut squash is a nice orange flesh winter squash.
You may be able to find it in the supermarket produce section already peeled, deseeded and cubed. It cost more but, will save you time and possibly a finger cut. You know how much it burns to put hand sanitizer on a finger cut!
What gives this soup a creamy texture is blending it with an immersion blender (more on that below) long enough to make it creamy. The coconut milk also makes it creamy and gives it a nutty flavor.
This recipe is so easy-to-make!! You just put most of the ingredients into the pressure cooker, set it to high pressure for 8 min, then add coconut milk and use an immersion (hand-held) blender to make it smooth and creamy!
I also love using my immersion blender to make Instant Pot Cauliflower & Bacon Soup. It’s rich, low-carb, deliciousness in a bowl!
Roasted Butternut Squash
Roasting the butternut squash instead of making it your Instant Pot, gives this recipe extra flavor, in my opinion. Sure, it takes longer and sometimes you just won’t have the time but, you can always make my Curried Butternut Squash Soup Instant Pot instead for when you’re short on time.
Large Baking Sheet
Because you’re going to roast the butternut squash for this recipe, you’ll need a large baking sheet or roasting pan. I love the Nordic Ware natural aluminum baking sheets I got to make Christmas cookies last year. They’re great and made in America too!
After you prep the butternut squash- cut it in half, remove the seeds and stringy part and then cut it into large cubes, you’ll drizzle olive oil on them and then roast it in the oven on 400F for about 50 minutes or so until it’s tender.
Repeat: the squash should be tender when pierced with a fork. It should slide right in and out.
Extra virgin olive oil is the first press of the green olives and it renders the most flavor. Hence, the dark green color. It’s a healthy fat and is so flavorful. It’s the oil I use most when cooking, especially in my Italian heritage family recipes.
Roasting the butternut squash is my favorite way to make butternut squash soup! You can also roast it in the air fryer! It’s a comfort food soup, that’s for sure.
You’ll need a large pot or Dutch oven to make this recipe. It’s best to cook this recipe on medium heat so that you don’t have big splatters. It will splatter and can burn you, so please be careful.
When choosing a large pot for this recipe, I recommend NOT using a non-stick pot because you’re immersion blender may scrape the bottom of the pot and take off your non-stick coating.
If you don’t have a stainless steel pot, just put the roasted squash in a large stainless steel or plastic bowl and blend it there and then return it back to the pot on the stove to heat through the last ten minutes (covered.)
This recipe calls for vegetable broth, which obviously keeps it Vegetarian. The coconut milk keeps it Vegan but, you can certainly use chicken stock if that’s what you have on hand and don’t care to keep it vegetarian.
Always use a good quality broth, no matter what you do. You can taste the difference.
You can use Whole30 compatible chicken broth instead of the vegetable broth if that’s what you prefer. Obviously, it will no longer be Vegan or Vegetarian.
I make a homemade chicken broth in my Italian Wedding Soup and it’s simply divine!
Same goes for the coconut milk. If you don’t have any on hand, you can add 1/2 cup of heavy cream (or half and half) but, of course that would no longer make it Vegan.
What I love about using curry powder is that you can make it with the remaining ingredients, as stated below, or you can add it at the end to each bowl instead. This way, you can control the amount, if any, you want to put in.
This is especially helpful for people who like butternut squash soup but, don’t like curry. You only need a sprinkle to give a bowl of butternut squash soup a nice curry flavor without it being too overpowering, unless you like it that way of course.
This is also true for the fresh (or ground) ginger. You can easily omit it if you’d like.
Whole30 Butternut Squash Soup Recipe Substitutions
- Use Whole30 compatible chicken broth instead of vegetable broth. NOTE: It will no longer be Vegan.
- Use 1 tsp instead of powdered ginger instead of 2 tsp freshly grated ginger
- Use 1/2 cup of heavy cream (or half and half) instead of coconut milk. NOTE: It will no longer be Vegan.
You’re going to love this flavorful soup. This creamy Butternut Squash Soup recipe is an easy recipe and a yummy comfort food soup to warm you up during the cold fall/winter months during soup season.
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Whole30 Butternut Squash Soup Recipe
- 1 oven
- 1 stove top
- 1 immersion blender or blender
- 2 lbs whole butternut squash or peeled and cut cubes
- 2 tbsp extra virgin olive oil
- 2 cups Whole30 compatible vegetable broth
- 2/3 cup coconut milk
- 2 tsp grated fresh ginger
- 1 tsp ground curry optional
- salt and pepper to taste
- First, preheat oven to 400F.
- Meanwhile, prepare butternut squash. Remove seeds and stringy flesh. Cut it into several pieces no larger than 2-3 inches in length and width. You may leave the skin on or cut it off. Be careful not to cut yourself as the squash can be hard to cut into, especially if it's not that ripe.
- Then, oil spray a baking dish or line it with foil. Arrange cut butternut squash in a single layer.
- Next, drizzle butternut squash with oil.
- Then, when oven is at 400F, put the baking pan in the oven and set timer to 50 minutes. It may take longer or less time depending how big are the cubes. Keep an eye on it so it doesn't burn.
- Next, place the roasted butternut squash into a large pot on the stove top. Add vegetable broth, coconut milk, salt, pepper and curry powder if you're adding it.
- Then, using a hand-held blender (or place in a stand-up blender) blend until smooth. If using a blender, add the soup back into the large pot, cover and cook for ten minutes or until heated through.