Curried Kabocha Squash Soup—Paleo & Whole30 |

Curried Kabocha Squash Soup

Curried Kabocha Squash Soup is so stupid-easy to make with only five ingredients, and it’s the perfect way to celebrate my favorite fall squash.

Make this delicious, dairy-free, Paleo, Whole30 Curried Kabocha Squash Soup! Healthy and warming! |

What is Kabocha Squash?

Kabocha — also called “pumpkin” in other parts of the world — tastes like a mash-up between butternut squash and sweet potato. It looks incredibly similar to buttercup squash although the taste is a bit different.

It’s wonderfully tasty with a thin, edible skin, and it really shines when roasted. It’s recognizable by it’s mottled dark green skin and round shape.

How to Use Kabocha Squash

Usually, I just slice it into semicircles and roast it in the oven. (The seeds are delicious roasted, too.) Then, blend it up with chicken broth and coconut milk to make this soup. (See my go-to powerful blender here.)

This time, though, I made a simple soup that’s the perfect accompaniment to any fall dinner. I think it’d pair really well with a basic roasted chicken and a green salad.

If you can’t find kabocha squash in your market, butternut makes a very good substitute.

Make this delicious, dairy-free, Paleo, Whole30 Curried Kabocha Squash Soup! Healthy and warming! |

I used hot curry powder for this recipe, but if you only have mild curry powder, you could sprinkle in a few pinches of cayenne pepper to taste. Always add a little, taste, then decide if you want to add more.

Cooking according to your own palate is really important, and you can start to train yourself by practicing with spices and seasonings.

Recipes are a great place to start if you’re trying to learn a new cooking method, but most of what you whip up in the kitchen comes with rough guidelines instead of strict rules. (Baking is another story. It’s got to be very precise so measuring is crucial.)

How to Balance Flavors

A successful dish, like this Curried Kabocha Squash Soup, should have a balance of key flavors – sweet from the squash, salty, and spicy from the curry powder – as well as a good mouth-feel provided by the addition of fat (coconut milk).

When you start to recognize those flavors, you’ll realize you can start making substitutions. For example, you can use other types of hard winter squash because they tend to have a sweet flavor that intensifies when you roast them. Or try adding a little extra pepper or some ground ginger if you like it a bit more spicy.

Curried Kabocha Squash Soup—Paleo & Whole30 |

Curried Kabocha Squash Soup Recipe (Paleo, Whole30)

Course: Soup
Cuisine: Dairy-Free, Gluten-Free, Paleo, Veggies, Whole30
Prep Time: 5 minutes
Cook Time: 45 minutes
Total Time: 50 minutes
Servings: 4
Calories: 185 kcal
Author: Steph Gaudreau

Make this delicious, dairy-free, Paleo, Whole30 Curried Kabocha Squash Soup! Healthy and warming!



  • 3 lb kabocha squash
  • 1 tbsp coconut oil
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 3-1/2 cups chicken broth
  • 1/4 cup coconut milk full-fat
  • 1 tsp hot curry powder
  • Sea salt to taste


  1. Preheat the oven to 400F and line a baking sheet with parchment paper or aluminum foil.

  2. Cut the bottom and top off the squash, then carefully cut it in half from top to bottom. Scoop out the seeds (you can save them and roast them separately). Cut the squash into a few large chunks. Drizzle with the coconut oil and season with the salt and pepper. Roast the squash for 45-55 minutes or until it’s tender and browned. You may want to flip the pieces halfway through cooking.
  3. Let the squash cool, and scoop the flesh away from the skin.
  4. Put the squash flesh into a high-powered blender along with the chicken broth, coconut milk, and curry powder. Blend for at least 15 seconds or until completely smooth.
  5. Pour into a medium pot to reheat, and adjust the seasoning with salt.

Recipe Notes

Use mild curry powder if you can't find hot, and add a pinch of cayenne pepper.

My recipes are all in a meal planner. Check it out!

Nutrition Facts
Curried Kabocha Squash Soup Recipe (Paleo, Whole30)
Amount Per Serving
Calories 185 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 6g30%
Sodium 629mg26%
Potassium 1300mg37%
Carbohydrates 30g10%
Fiber 5g20%
Sugar 8g9%
Protein 4g8%
Vitamin A 4650IU93%
Vitamin C 48.4mg59%
Calcium 101mg10%
Iron 2.5mg14%
* Percent Daily Values are based on a 2000 calorie diet.

Pin this Curried Kabocha Squash Soup recipe for later!


Love this recipe? Leave a rating and comment below!

Share this post

25 Responses

  1. Hi, Steph! I’m in my first week of Paleo and I’m kind of worried I’m going to screw up things if I don’t stick to greens, fats and protein. Is this soup okay for someone in very beggining or there are too much carbs and such? TIA!

    1. Remember that Paleo isn’t zero carb. Carbs from nutrient dense sources like squash, sweet potatoes and root veggies are encouraged.

        1. It probably will work with pumpkin and definitely with butternut. The flavor will change a bit, but it should be fine. Definitely Paleo 🙂

  2. Funny you’d post this. I grabbed a butternut squash at the store this morning in a whim (I just needed sweet potatoes for my post CrossFit breakfast). I think ill make this for dinnner tonight!

  3. Mmm looks like an awesome starter for halloween. Do you think it would turn out rubbish without the chicken stock? Sometimes I have some frozen, but more often than not I can’t be bothered making any hehe. Great recipe 🙂

      1. I did just mean water, I guess it doesn’t sound too appetizing. I think I have some beef stock in the freezer, that’d be okay wouldn’t it?

  4. Holy guacamole, this soup is fantastic!! And all three of my kids love it too! Delicious! Thank you for sharing this.

  5. This recipe looks amazing! I did want to mention that a kabocha squash is distinctly different than a buttercup squash, unlike what your introduction says!

    1. Similar but different. I suppose I’ll go back and amend it, though I think they’re both fine to use in the recipe.

  6. Hi Steph!

    I know this is an old recipe, I just found it while looking for something to do with the kabocha squash I got in my csa box. I only got one squash, do you know about how much flesh (cup wise) you should have once roasted, so I can adjust the rest of the recipe based on that?? Thank you!

    1. Hi Nikki,

      I really should update the recipe based on a weight. I’d say you want a medium-sized squash but each squash will yield a different amount of flesh based on the thickness, etc.


    1. Nope! After you roast it you can scoop out the roasted flesh and separate it from the skin. The skin is edible, however.

Leave a Reply

Your email address will not be published.

Recipe Rating

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Hi, I'm Steph!

Lord of the Rings nerd, cold brew drinker, and depending on who you ask, crazy cat lady. My mission is to help you fuel for more, not less: bigger muscles, strength, energy, and possibilities. We’ll do it with my signature blend of science, strategy…and a little bit of sass.


Build muscle, strength & power AND take all the guesswork out of your workout with this 3x weekly written-for-you dumbbell strength program.


Strength Nutrition Unlocked

For women lifting weights who want to get stronger, build muscle, have more energy, and perform better. Implement the four keys you need to unlock your next level of strength in this 8-week program.

Get free dumbbell workouts