Creamy Squash Soup (healthy + dairy-free)

It is only fair that I am FINALLY getting a Squash Soup recipe up on the blog, considering it has been one of my favorite meals when it starts to get chilly here in Michigan for as long as I can remember! I love the natural sweetness of the squash combined with the warming spices and herbs of this Creamy Roasted Butternut Squash Soup. So comforting!

The reason I didn’t post my Squash Soup sooner is because I never took the time to measure out exact ingredients, which is great news because it means that this recipe is almost IMPOSSIBLE to mess up!

My mom made Squash Soup all the time when I was growing up and when I went off to college, it was my go-to order at Panera. And I was at Panera A LOT in college 😂 it was one of the only places we went when traveling for tennis matches as a team!

Traditional squash soup is made with heavy cream but I swapped out the cream for full-fat coconut milk to make it dairy-free. In my opinion, it is even better this way. My mom even makes it this way now too! BTW— it does not give the soup a coconut-y flavor, it only adds a super creamy consistency.

My mom used to sauté the onions and garlic on the stovetop for Squash Soup but I have found that baking the onion and garlic with the squash tastes just as delicious and makes for less clean up, which I am ALWAYS down for.

Last but not least, this Squash Soup recipe is gluten-free, dairy-free, paleo, vegan, and refined sugar-free AKA suitable for every family member and friend 😊

PS. this soup freezes super well, so you can always save half for another week!

Hope you guys love it as much as I do!

xx

Print Recipe

Healthy Squash Soup (plant-based + paleo)

Course: Main Course

Keyword: butternut squash, coconut milk, dairy free, dinner, easy, fall, gluten free, grain free, healthy, low sugar, lunch, paleo, plant based, refined sugar free, soup, squash, squash soup, vegan, winter

Ingredients

• 1 medium-large butternut squash
• 1 white onion
• 3-4 cloves garlic
• 2-3 cups broth of choice (start with two and add more to desired consistency)
• 1/2 cup coconut milk (full fat— from a can)
• 2 tbsp honey (maple syrup works too)
• 1/2 tsp cinnamon
• 1 tsp salt (or to taste)
• pinch pepper
• 1 tbsp + 1 tsp avocado oil (or oil of choice)

Instructions

• Preheat oven to 400F and line a baking sheet with parchment paper.
• Carefully slice butternut squash in half the long way. Using a spoon, scrape the seeds out of each half. Next, drizzle 1 tbsp of avocado oil, sprinkle with salt and pepper, and lay face down on the baking sheet.
• Peel and slice onion. The onion does not need to be finely diced because it is going to be blended eventually anyway! Peel garlic cloves and add both the garlic and onion to your baking sheet and drizzle with 1 tsp avocado oil, salt and pepper.
• Roast butternut squash, onion, and garlic for 25 minutes and then remove onion and garlic. Let squash continue to roast until tender (35-45 more minutes).
• Once your squash is fully cooked, remove from the oven and let cool.
• Using a spoon, scrape the flesh out of the butternut squash, leaving the skin behind. Blend butternut squash, onion, garlic, cinnamon, broth, coconut milk, honey, salt, and pepper until smooth. If you only have a small blender, you can do this in two batches.
• Top with pumpkin seeds, fresh thyme, and black pepper.