Forget about pumpkin and celebrate Autumn with this delicious dairy-free butternut squash soup instead! I like to call this fall in a bowl.
I enjoy soup throughout the year but there’s something special about making hearty soup during the fall and winter.
Butternut squash soup is a favorite of mine and it’s incredibly easy to make. This version is dairy-free, made with coconut cream instead of heavy cream! This secret ingredient really pairs well with butternut squash and surprisingly doesn’t add a coconut flavor. The soup is rich in flavor and warming.
I’ve used both fresh butternut squash and frozen for this recipe and either works great. This dairy-free butternut squash soup is rich and creamy and is very good for you too! Enjoy!
Shop Ingredients:
Related recipes:
- Tom Kha Gai (Thai Coconut Soup) Recipe
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- Leek and Cauliflower Soup with Coconut Cream
Dairy Free Butternut Squash Soup
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 8 servings 1x
- Category: Soup
- Method: Stovetop
- Cuisine: American
- Diet: Gluten Free
Ingredients
- 2 Tablespoons Coconut Oil
- 1 Onion, Chopped
- 3 Pounds Butternut Squash, Peeled, Seeded and Cut into 1 1/2 inch Chunks
- 5 Cups Chicken Broth or Vegetable Broth (I used chicken bone broth)
- 2 Sprigs of Thyme
- 1/8 Teaspoon of Nutmeg
- 1/2 Cup coconut cream (Refrigerate 1 can of coconut milk for 3–5 hours. Remove the lid and scoop out the coconut cream on top of the can)
- Salt & Pepper
Instructions
- Melt coconut oil in a large stock pot or lurch oven over medium heat.
- Add the onion and cook until softened, about 5 minutes.
- Add squash, broth, thyme and nutmeg to the pot.
- Bring to a simmer.
- Cover the pot with a lid and cook until the squash is soft and tender, about 20 minutes.
- Remove the thyme from the pot.
- Use a stick blender to puree the squash in the pot. A blender can be used instead if you don’t have a stick blender. Only blend small batches of the soup at a time.
- Blend until smooth.
- Return the puree to the pot and stir in the coconut cream.
- Bring to a simmer, then remove immediately from heat.
- If the soup is too thick you can thin it with more broth or water if needed.
- Season the soup with salt and pepper before serving.
- Garnish with additional nutmeg or pumpkin seeds if desired.
Nutrition Facts
- Serving Size: 1 bowl
- Calories: 150
- Fat: 5.6g
- Carbohydrates: 19.2g (13.5g net carbs)
- Fiber: 5.7g
- Protein: 8g
If I have a can of coconut milk and I put it in the refrigerator to take the cream off of it do I still need to buy the can of coconut cream? Also do you have any suggestions for replacing the onion, I can’t have onion or garlic.
Thank you for this nightshade-free butternut squash recipe! It is hard to find, most want to spice it up. I used to make a wonderful Coconut Curried Butternut Squash soup, but I can’t do curry… and my delicious Carrot-Cardamom soup uses leeks, which I also have to avoid. Onions are on the list, but I can handle moderate amounts. I will try this soup with 1/2 onion, and my homemade bone broth. Thank you so much!
When do you add broth?
Step 3 🙂
SO freakin’ good, just had this for lunch today!
I’m so glad you liked it!
I made this for dinner tonight, using pre-cubed butternut squash. I didn’t have thyme, so I left that out and also added about a teaspoon of cinnamon. Yum!!
I was wondering, though, did you mean 3 pounds of squash after it’s peeled and cubed? That’s what I assumed and I third-ed your recipe because the package I bought was 1 pound. I was just wondering if you meant a 3-pound squash, including the skin, which would mean I added way too much squash.
Can I sub the coconut cream for almond milk? If not, are there any other substitutions?
Thanks.
It’s so weird that here in Australia we lump all the large squashes together with pumpkins and call them all “pumpkin”! Fruit and vegetable nomenclature is a strange thing sometimes 🙂
This soup really does look like Fall in a bowl, coconut cream tastes amazing when paired with squash or pumpkin. Thanks for sharing!
Could you use coconut cream concentrate instead?
Hi Mickie! Yes, but it does have the coconut meat in it so it’ll make the soup a little gritty. That’s why I opted to use the cream instead.