Paleo Butternut Squash Soup

This paleo butternut squash soup is rich, creamy, and loaded with flavor. It’s spiced with fresh ginger and garlic, which complement the sweetness of the butternut squash. In addition to being paleo diet friendly, gluten free, dairy free, and vegan, this soup is also oil free and refined sugar free. It’s perfect for entertaining guests with various dietary restrictions.

Main ingredients and substitutions

Despite how easy this soup is to prepare, the flavors are deep and satisfying. The sweetness of the squash pairs well with the savory flavors of the onions and garlic.

Ginger and coconut milk add complexity and a silky smooth consistency. If you’re not a fan of ginger, you can substitute a tablespoon of chopped fresh sage leaves instead. And if coconut milk isn’t your thing, you can substitute any type of plant-based milk you prefer. 

A white bowl of butternut squash soup with chives sprinkled on top.

How to make it

This easy butternut squash soup works on busy weeknights even if you’re short on time. There’s no sautéing involved – simply chop up the veggies and plunk them in a pot. Add the liquids and seasonings and simmer until cooked, then blend it all up. You can use an immersion blender, a regular blender, or a food processor to puree this soup.

Storing the leftovers

This soup is perfect for meal prepping. Make a double batch on the weekend and store in an airtight container in the fridge for up to five days. You can reheat the leftovers in the microwave or in a pot on the stove set to low-medium heat until your desired temperature is reached.

Optional garnishes

Top this paleo butternut squash soup with a drizzle of extra virgin olive oil, a sprinkling of fresh chopped chives, and/or a handful of roasted pumpkin seeds, if desired.

Scale it up for the holidays

This would be great served as a first course for Thanksgiving or Christmas. The warm, cozy flavors in this creamy soup are perfect for the holidays. This soup serves six people but you can double the recipe if you’re feeding a crowd. Just use a large stock pot to cook the soup and either puree it in batches in a blender or food processor or use an immersion blender to simplify the process.

Paleo butternut squash soup with a spoon against a white tile background.

More vegan soup recipes

A white bowl of butternut squash soup with chives sprinkled on top.
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Paleo Butternut Squash Soup

This paleo butternut squash soup is creamy, smooth, and flavorful. It's quick and easy to make too. This comforting soup is perfect for the holidays, especially if you're entertaining guests with various dietary requirements.
Course Soup
Cuisine American
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings 6
Calories 141kcal

Ingredients

  • 4 cups peeled and chopped raw butternut squash
  • 4 cups water
  • 2 cups chopped onion
  • 1 cup coconut milk
  • 1 tablespoon chopped fresh garlic
  • 1 tablespoon chopped fresh ginger
  • 3/4 teaspoon salt
  • 1/2 teaspoon black pepper
  • Optional: garnish with fresh chives, a drizzle of olive oil, and/or a handful of roasted pumpkin seeds.

Instructions

  • Add the butternut squash, onion, garlic, ginger, coconut milk, water, salt, and pepper to a large pot on the stove.
  • Cover the pot and simmer on low-medium heat for 45 minutes.
  • Use an immersion blender, regular blender, or food processor to purée the soup to a smooth consistency.

Notes

  • You can substitute any type of plant-based milk you prefer.
  • Store this paleo butternut squash soup in an airtight container in the fridge for up to five days.

Nutrition

Calories: 141kcal | Carbohydrates: 18g | Protein: 2g | Fat: 8g | Saturated Fat: 7g | Sodium: 310mg | Potassium: 489mg | Fiber: 3g | Sugar: 4g | Vitamin A: 9921IU | Vitamin C: 24mg | Calcium: 71mg | Iron: 2mg