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Butternut Squash Soup with garnishes in a white bowl with spoon

Butternut Squash Soup

Butternut squash soup is a warm and comforting bowl of goodness, and it is perfect for keeping warm on a chilly night.

Course Soup
Cuisine American
Keyword Butternut Squash Soup, Butternut Squash Soup recipe
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 6
Calories 176 kcal
Author Marjorie @APinchOfHealthy


  • 1 tablespoon olive oil
  • 1 medium onion - peeled and chopped
  • 3 garlic cloves - peeled and minced
  • 2 pounds fresh butternut squash - peeled seeds removed and cut into 1 inch cubes
  • 1 teaspoon sea salt
  • 1/4 teaspoon ground black pepper
  • 1/2 teaspoon ground thyme
  • 1 1/2 cups vegetable stock
  • 1 cup coconut milk full fat, unsweetened
  • Toasted pumpkin seeds - optional for topping
  • Fresh chopped parsley - optional for topping


  1. In a large soup pot or dutch oven, heat the olive oil over medium high heat. Once the oil is hot add in the onion. Toss and cook the onion for 2-3 minutes until it is soft and translucent.
  2. Add in the garlic and stir it in with the onion and the olive oil. Cook for 2 minutes.
  3. Next add in the butternut squash and stir to combine it with the onions and garlic. Let that cook for 5-6 minutes.
  4. Add in the salt, pepper, thyme and vegetable stock, Bring that all to a boil and then reduce the heat to simmer for 8-10 minutes, until the butternut squash becomes fork tender. You can test it with a fork to ensure it is properly cooked through.
  5. Remove the pot from heat and stir in the coconut milk. Either pour the soup into a large blender and cover and blend the soup in batches until it is super creamy and smooth, then return it to the pot. Use the soup setting if your blender has one. OR you can also use an immersion blender and puree the soup right in the pot until it is nice and smooth.
  6. Taste and add more salt and pepper if needed.
  7. Divide the soup into bowls and top with desired toppings like a squeeze of lime juice, toasted pumpkin seeds and chopped parsley.

Recipe Notes

Nutritional information is approximate and was calculated using a recipe nutrition label generator.

Nutrition Facts
Butternut Squash Soup
Amount Per Serving
Calories 176 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 7g44%
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Sodium 635mg28%
Potassium 650mg19%
Carbohydrates 22g7%
Fiber 3g13%
Sugar 5g6%
Protein 3g6%
Vitamin A 16202IU324%
Vitamin C 34mg41%
Calcium 88mg9%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.