5 from 4 votes
Butternut Squash Soup
Prep Time
15 mins
Cook Time
1 hr
Total Time
1 hr 15 mins
Creamy, sweet, and slightly spicy Butternut Squash Soup infused with coconut milk and topped with toasted pumpkin seeds.
Servings: 6
Calories: 197 kcal
Creamy Butternut Squash Soup
  • 2 squashes (2 lb/1 kg each)
  • 1 yellow onion, diced
  • 2 cloves garlic, minced
  • 1 Tbsp. olive oil
  • 1/2 tsp. red pepper flakes
  • 3 cups vegetable broth
  • 1 cup light coconut milk
  • 1 Tbsp. fresh ginger
  • 2 Tbsp. maple syrup
  • 2 Tbsp. lime juice
Toasted Butternut Squash & Pumpkin Seeds
  • 1/2 cup butternut squash seeds (from 2 squashes)
  • 1/4 cup pumpkin seeds (optional)
  • 1/2 tsp. olive oil
  • sea salt, to taste
Creamy Butternut Squash Soup
  1. Preheat the oven to 400°F (205°C) and line a rimmed baking sheet with parchment paper.

  2. Cut the butternut squash in half and scoop out the seeds (reserve the seeds for later). Place the squash on the pan and drizzle each half with just enough olive oil to lightly coat the squash on the inside (about 1 tsp./5 ml each). Rub the oil over the inside of the squash and sprinkle it with salt. Turn the squash cut side down and roast until it is tender and completely cooked through, about 45-50 minutes. Set the squash aside until it’s cool enough to handle, about 10 minutes. Then use a large spoon to scoop the butternut squash flesh into a bowl and discard the tough skin.

  3. Meanwhile, in a large pot, heat up the olive oil over medium heat. Add the onion and garlic, lower the heat to medium, and cook, stirring, until soft and lightly golden, about 10 minutes; lower heat as necessary to prevent burning.

  4. Add pepper flakes and stir for another minute or so. Then add coconut milk and scrape up any browned bits of onions.
  5. Add all the ingredients (squash, onions with coconut milk, broth, ginger, maple syrup, lime juice) into a blender and blend until smooth and creamy. Season with salt. Return the soup to the pot and thin, if necessary, with additional stock until desired consistency is reached. If you're working with an immersion blender, add all the ingredients to the pot, bring the mixture to a simmer and cook, stirring occasionally, for 15 minutes so the flavors have a chance to meld. Carefully use your immersion blender to blend the soup completely.

  6. Serve warm with a drizzle of coconut milk and toasted butternut squash seeds.
  7. Store leftover soup well covered in the refrigerator for 3-4 days.
    For longer term storage, freeze in an airtight container for up to 3 months. The easiest way to reheat frozen soup is to remove it from the freezer and place it in the refrigerator 24 hours before reheating to thaw slightly. Reheat on a stovetop, adding extra 1/4 cup (60 ml) water/broth at a time if too thick.

Toasted Butternut Squash Seeds
  1. Preheat oven to 300°F (150°C).

  2. Pinch away all the large chunks of squash flesh and strings and put the seeds into a strainer. Place the strainer under cool running water and remove any additional squash flesh.

  3. Dump the seeds onto a clean towel (or a paper towel) and pat them dry. Make sure the seeds are completely dry so they don't steam in the oven.
  4. Put the seeds on a baking tray. Drizzle them with a small amount of oil, and sprinkle with a pinch or two of salt. Toss the seeds until they are evenly coated with oil and salt. Spread them out into a single layer,

  5. Toast until the seeds are just starting to brown, about 20-25 minutes. Remove the seeds from the oven and let them cool on the tray.

Nutrition Facts
Butternut Squash Soup
Amount Per Serving (1 of 6)
Calories 197 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 3g19%
Carbohydrates 38g13%
Fiber 6g25%
Sugar 10g11%
Protein 3g6%
* Percent Daily Values are based on a 2000 calorie diet.