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Bowl of Butternut Squash Soup with spoon

Roasted Butternut Squash Soup

This cozy soup is creamy and buttery (without the butter and cream) and only 6 simple, plant-based ingredients. A tasty seasonal meal!
AuthorKaitlin - The Garden Grazer
Prep Time:10 minutes
Cook Time:1 hour 10 minutes
Total Time:1 hour 20 minutes
CuisineGluten-Free, Oil-Free, Vegan
Servings5 medium bowls


  • 1 butternut squash (3 to 3 1/2 lbs.)
  • 1 small yellow 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)

Toppings (optional):

  • Swirl of maple syrup, maple-vanilla candied walnuts, pumpkin seeds, diced green apple, cinnamon



  • Preheat oven to 400°F (200°C). 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 medium-high heat, sauté onion for 7-8 minutes. (I use 3 Tbsp. vegetable broth/water for no-oil sauté method.)
  • Add minced garlic and sauté another 1-2 minutes. Then 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.


*Blender: I use a 9 cup Ninja blender which is just the right size for this recipe. If your blender is smaller, you will have to blend in batches. (Alternatively, you can skip the blender and heat everything on the stove in a stockpot, then use an immersion blender.)
Baking the squash: 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.
Other flavors: Sage, ginger, carrot, sweet potato, etc.

Nutrition Per Serving (Estimate)

Calories: 280 kcal | Carbohydrates: 26 g | Protein: 4 g | Fat: 21 g | Saturated Fat: 18 g | Polyunsaturated Fat: 1 g | Monounsaturated Fat: 1 g | Potassium: 791 mg | Fiber: 5 g | Sugar: 8 g | Vitamin A: 16146 IU | Vitamin C: 36 mg | Calcium: 94 mg | Iron: 3 mg