5 from 4 votes

Roasted Butternut Squash Soup

Roasted Butternut Squash Soup is a beautiful autumn meal. Creamy and buttery (without the butter and cream!) and only 6 simple, plant-based ingredients. Make it your own with the toppings you love!
Author: Kaitlin - The Garden Grazer
Prep Time10 minutes
Cook Time1 hour 10 minutes
Total Time1 hour 20 minutes
Course: Soup
Cuisine: Gluten-Free, Oil-Free, Vegan
Servings: 5 medium bowls


  • 1 butternut squash (3 to 3 1/2 lbs.)
  • 1 small onion (or shallot)
  • 3 cloves garlic
  • 2 cups vegetable broth
  • 15 oz. can coconut milk (light, unsweetened)
  • 1/8 tsp. ground nutmeg (more to taste)
  • 1/2 tsp. salt (more to taste)

Serving suggestions (optional)



  • Preheat oven to 400. Carefully halve the butternut squash vertically and remove seeds.
  • Line a baking sheet with parchment paper and place squash halves face down.
  • Bake for about 40-50 minutes or until fork-tender and very soft. Set aside to cool.


  • Meanwhile, in a blender* add vegetable broth, coconut milk, and nutmeg. Set aside.
  • Dice onion and mince garlic.
  • In a small pan over med-high heat, saute onion for 7-8 minutes (I use 3 Tbsp. vegetable broth/water for no-oil saute method).
  • Add minced garlic and saute another 1-2 minutes.
  • Add onion and garlic to blender.
  • When the squash is done baking and cool enough to handle, scoop out the flesh with a spoon and place in blender.
  • Blend until smooth and transfer to a large saucepan on the stove.
  • Heat over medium for about 10-15 minutes to let flavors further combine.
  • Serve as is or with any desired toppings.


I use a 9 cup Ninja blender which is just the right size for this recipe. If your blender is smaller, you’ll have to blend in batches. (Alternatively, you can skip the blender and heat everything on the stove in a stockpot and use an immersion blender.)
For a large 3 1/2 lb. squash, I bake for about 50 minutes to ensure it’s very soft. Baking times will vary based on ovens and size of squash.
Flavor variations: sage, ginger, carrot, sweet potato


Calories: 279kcal | Carbohydrates: 26g | Protein: 3g | Fat: 20g | Saturated Fat: 18g | Potassium: 791mg | Fiber: 5g | Sugar: 7g | Vitamin A: 16145IU | Vitamin C: 36.1mg | Calcium: 94mg | Iron: 2.5mg