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Roasted Butternut Squash Soup | StupidEasyPaleo.com

Roasted Butternut Squash Soup

Roasted Butternut Squash Soup is one of my favorite soup recipes, and it’s brimming with delicious fall flavor.

Roasted Butternut Squash Soup | StupidEasyPaleo.com

Soup is one of my favorite meals for the cooler days of the fall season, and butternut is one of my go-to varieties.

As a kid, we’d eat butternut squash boiled and mashed – not my favorite preparation…sorry mom! – with butter and maple syrup added. But roasted butternut squash has it’s own scrumptious caramelized flavor.

Why Roasting the Squash Makes It Better

Roasting the squash in this preparation intensifies the flavors and natural sugars; the caramelized edges get so yummy and brown that I want to start eating it the minute it comes out of the oven!

Don’t be fooled by the short ingredients list. I packed in plenty of flavor by adding homemade chicken broth and roasted carrots plus sage and nutmeg, two classic autumn spices.

Read how to make homemade bone broth with my tutorials: stovetop/slow cooker and Instant Pot.

Roasted Butternut Squash Soup | StupidEasyPaleo.com

I roast my veggies just like this ^^ and they come out fine but they take a bit longer. If you want them to roast in 45 minutes or so, roughly chop them into chunks.

Is Butternut Squash a Bad Carb?

Heck no! Yes, butternut squash contains carbs. But here’s what it also packs:

The butternut squash is rich in Vitamins A and C plus potassium. Just 100 grams of this autumn squash has over 200% of your daily value of Vitamin A. And the same serving size has over one-third of your daily Vitamin C.

Remember that getting carbs from most vegetables means you’re also getting fiber, plant pigments, and water all in the package that nature put together for you. Don’t be afraid of butternut squash and other “higher carb” veggies. Or fruit for that matter.

Dairy-Free Milk You Can Use Instead of Coconut Milk

Full-fat coconut milk adds a richness to the Roasted Butternut Squash Soup, plus a boost of healthy medium chain triglyceride fats.

If you can’t do coconut milk for some reason, substitute with any non-dairy milk of your choice. I think cashew milk would be delicious in this.

Roasted Butternut Squash Soup | StupidEasyPaleo.com

If you notice the photo of this Roasted Butternut Squash Soup, you’ll see that I garnished it simply with some roasted squash seeds and a swirl of coconut milk.

Just save some of the seeds from inside the squash and toss them back in the oven on the baking sheet you used to roast the squash and carrots. Ten minutes is about all you’ll need.

How I Make this Roasted Butternut Squash Soup

When all the veggies are nice and roasted, I let them cool just a bit, then blend everything together in the Vitamix. (See the one I have. After 7 years, it’s still going strong with daily use.)

You could also use another high-powered blender or combine all the ingredients in a large pot and use an immersion blender.

This Roasted Butternut Squash Soup is one of my favorites to make-ahead and then freeze. Stored properly, it’ll last for up to 6 months in the freezer.

If you recognize this recipe title, it’s because it’s a Stupid Easy Paleo original from September 2011. Here’s a comparison of the photos:

Roasted Butternut Squash Soup | StupidEasyPaleo.com

Watch my cooking show episode for Roasted Butternut Squash Soup:

(And be sure to subscribe to my YouTube channel for fresh new cooking videos.)
Roasted Butternut Squash Soup | StupidEasyPaleo.com

Roasted Butternut Squash Soup (Paleo, Dairy-Free)

Course: Soup
Cuisine: Dairy-Free, Egg-Free, Gluten-Free, Grain-Free, Nut-Free, Vegetarian, Whole30
Prep Time: 20 minutes
Cook Time: 45 minutes
Total Time: 1 hour 5 minutes
Servings: 4
Calories: 199 kcal
This Roasted Butternut Squash Soup recipe is rich with flavor from developing caramelization on the veggies first! This soup is creamy but dairy-free. It's paleo, gluten-free and whole30 friendly.



  • 1 tbsp ghee or olive oil
  • 1 butternut squash large, peeled and roughly chopped
  • 3 carrots medium, roughly chopped
  • 1/2 onion medium, roughly chopped
  • 2 to 3 cups chicken broth* unsalted, if possible
  • 1/2 cup coconut milk full-fat, optional
  • 1/2 tbsp cinnamon
  • 1/8 tsp ground sage
  • 1/8 tsp nutmeg
  • Sea salt and pepper to taste


  1. Pre-heat the oven to 375F. Line a baking sheet with aluminum foil or parchment paper.
  2. Put squash, carrots, and onion onto baking sheet. Drizzle with the oil and sprinkle with sea salt. Roast for about 30-45 minutes on until soft and caramelized. (This baking time depends on your oven). You may need to take the onion and carrot out first, then allow the squash to keep cooking.)
  3. Remove and allow to cool. If you have a blender or Vitamix, you can probably do the next step in one batch. If using a food pro, you may have to do multiple smaller batches.
  4. Place roasted veggies, stock, coconut milk (optional), cinnamon, sage, nutmeg and a little cracked pepper into the blender. Process for 3-4 minutes, adjusting the amount of stock if necessary to thin the soup out a bit. The result should be a smooth consistency.

Recipe Video

Recipe Notes

For a vegetarian soup, replace the chicken broth with vegetable stock. Freeze this soup in silicone ice cube trays, then store in freezer bags. Lasts 3-6 months in the freezer.

Nutrition Facts
Roasted Butternut Squash Soup (Paleo, Dairy-Free)
Amount Per Serving
Calories 199 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 7g35%
Cholesterol 9mg3%
Sodium 43mg2%
Potassium 888mg25%
Carbohydrates 29g10%
Fiber 5g20%
Sugar 6g7%
Protein 3g6%
Vitamin A 27575IU552%
Vitamin C 43.4mg53%
Calcium 123mg12%
Iron 2.5mg14%
* Percent Daily Values are based on a 2000 calorie diet.

Have you made this recipe? Leave a rating and a comment below.

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129 Responses

      1. Someone handed me an enormous butternut squash from her garden. I just made this soup using water as I had no stock on hand. It’s still delicious! Tastes like autumn!

          1. Just leave them in the cubes until use or remove from trays and store sealed?? Thanks in advance

  1. What are the carrots for? Do they actually add something to the soup or could you just leave them out?

  2. this is the best and easiest butternut squash soup i’ve ever made. So so good! I whipped it up in my vitamix in no time. I didn’t put the carrots in just used the squash. Next time i think i will put an apple in it. So delicious!

  3. I made this recipe tonight though I subbed buttercup for butternut squash and it was pretty good!! I would definitely recommend giving it a shot!!

  4. I made this without the carrots and it was delicious, tonight I’m making a batch with them so we’ll see which is beter. Great recipe either way!

  5. This looks fantastic, and your recipes have always been excellent so I can’t wait to try this.
    My contribution to Thangsgiving is an appetizer so I’ve decided your soup is it.
    Question, do you prefer this soup served warm or room temp?

      1. Yes thanks Steph. In the crockpot on warm it will go. I tested it tonight and as I expected, so good! My guess is tomorrow it will be even better.

  6. Made this and it was not good! It tastes literally like pumpkin pie flavored baby food, not in a good way either. I eat practically anything and this was hard to eat just a small bowl full. However, it was a great addition to chicken, almost like a gravy of sorts.

    1. Did you use pumpkin? You said it tastes like pumpkin pie flavored baby food. The recipe calls for squash.

      First rule of recipes…can’t please everyone! It’s gotten a lot of positive feedback. Sorry you didn’t have the same experience.

  7. Instead of the coconut milk, would a small slice of goat cheese in each bowl still make it paleo but give it another layer of flavor and creaminess?

    1. Hi Trish! Goat cheese would make it primal. If you can do goat cheese, I think that would be a nice compliment to the butternut and give some balance to the sweetness!

  8. Hello! I’m looking forward to trying this recipe tonight…I just got my Vitamix yesterday!! 🙂 My question is…I don’t have coconut milk. I’ve never used it. Can I substitute heavy cream for it? Or chicken broth maybe? Thanks for the advice.

    1. Hi Beth,

      Yes, you can sub heavy cream and chicken broth. It’s all about what you have and works for your body.

    2. Made mine with half n half and it came out delicious. I only used half the cinnamon, and I could still taste its presence, but in a good way, just a hint.

  9. Made it just as written (3 cups broth) and it was delicious!! Thank you for a great, healthy recipe!

  10. The instructions call for drizzling the oil, but I don’t see oil in the recipe ingredient list. Olive oil? Coconut oil? How much? Thank you!

    1. Hey there…I updated the recipe for you 🙂 This is an extremely old recipe and when we transferred it over to the new recipe system, the oil must have been left off.

  11. Just made this soup and followed the recipe exactly. It was very delicious and so easy! Hit the spot for a well-rounded Fall/Winter soup. 🙂

  12. Just spent like 1/2 hr chopping the squash carrots and onions into small cubes to scroll down and see a picture of a half cut squash, onion and full carrots. Would of been so much easier lol. Can’t wait to try this☺

  13. I am confused. Do you dice up everything first or place it in the oven like the picture shows?

    1. Roughly chop the vegetables. Roast them. Then complete the recipe. Roasting everything whole takes a lot longer.

      1. Thank you so much for answering this. I’ve been scrolling for this very question. I’m making mine tomorrow. I’m so excited 🙂

        1. I’ve been looking for the same question. Someone brought a butternut in to work. Can’t wait to try this!

      2. Hi, the picture of the whole vegetables on the baking sheet it a little misleading. I had to scroll through the comments to see if you roasted it while or cubed it first.

        1. That’s why I always recommend reading the directions 😉 I’ve made it when they’re chopped and halved like they are in the photo…comes out the same. If they’re chopped they’ll roast a bit faster. Up to you.

  14. Amazing! Serving it as first course for family Sunday dinner tomorrow so I made a double batch tonight. I bet the flavors will continue to meld overnight. Yum!

  15. Hi, great recipe! Have you tried to make this in the InstantPot? If so, what modifications did you make? Thanks!

    1. Hi there…I haven’t made it in the InstantPot. Give it a shot and let us know how it turns out!

  16. Hi I really want to try this!! Do you have any idea how I can do it all in the crockpot instead of the oven? Thanks!!

    1. I don’t have a lot of experience with making soup in the crock pot so it would just be a guess…maybe 3 hours on low? I would still roast the veggies first. Try it out and let us know what happens.

  17. I think this is the easiest, most delicious recipe I have ever made! I had to make my own chicken broth but that’s easy enough. Also, I didn’t have carrots so i just used a little more squash. Yum yum yum!

  18. Oh my! This was SOOO good. Honestly! I’m not the greatest chef, nor do I cook nearly every day (say week?). But this, THIS, was extremely easy and so yummy. I’m only on my third day as a vegan, and this was just was I craved. Something that doesn’t taste or look vegan(ish). I would have never guessed it was dairy-free, if I hadn’t made it myself.
    I’m european, so I was a bit skeptic about changing the measurements, but it went great. Tossed a few more carrots in there and used Oatly Oat Milk instead of soy or coconut, at I was amazingly creamy.
    THANK you for this recipe, definitely not my only time making it.
    (Because of the sweet ingredients, I made some crispy, spice chickpeas to toss on top – YUM!)

  19. Do you know roughly how many cups of squash that is? I have pre-diced butternut squash in my fridge and I’m just not sure if I have enough. Thanks!

    1. I usually use a 2 pound squash. Your container should list the weight on the front, right? Cups are a pretty unreliable measurement because if they’re diced really small you could end up with way more squash than planned or vice versa.

  20. Made this for lunches this week and it turned out fantastic! I think my large butternut squash was larger than what the recipe used cuz I had to use closer to 4 cups to chicken broth to make it a soup-consistency lol. I have been adding a pre-cooked chicken breast on top and have been very happy with this fall recipe 🙂

  21. This recipe sounds delicious! What kind of coconut milk? Canned? Or somthing like silk unsweetened coconut milk??

  22. I made a few modifications due to lack of some ingredients, but this was amazing. I used several multicolor carrots, and roasted two small garlic bulbs along with the veggies. I did not have sage or nutmeg, so I used garlic seasoning. We ❤️ Garlic!!! And I did not have coconut milk, so I subbed enough 2% milk to thin it out. Soooo good. Cannot wait to make it again as written above!!

    1. Hi LeeLee Schill, Thank you for sharing your thoughts, I’m sure you’ll find more valuable information exploring the site. Have fun!

  23. Hello, if I were to use Milk instead of Coconut milk would I use the same amount? Along with that, I saw someone recommend sweets potatoes instead of carrots, would I use the same amount of sweet potato as well?


  24. Made this last night and it was fab. I roasted the veggies with coconut oil and pureed in a vitamix. I used less cinnamon, maybe about a teaspoon, and added a little heavy cream instead of coconut milk. Just enough to give it a little richness. Great recipe!

  25. First time to make anything with butternut squash. This soup is really tasty!! I will be making this one again, thanks.

  26. What does the term food pro mean if you don’t have a Vitamix. That is too expensive for me. Would a 10 speed blender work or a manual potato masher work? Really one tight budget.

    1. Food processor 😉 Yes a 10 speed blender should be fine. It just may take a little longer.

    2. I would also recommend an immersion blender, it’s not too expensive and it really saves on the clean up as you just puree in the pot! good luck.

  27. Making for my dinner tonight and to bring some to my mom. It’s in the oven roasting, I can’t wait to have it. The only thing I’m missing is the sage, had it on my list of things to do/get but still forgot it ? I’m thinking it will still be great, very excited to try. This is the first year I grew butternut squash (usually try to grow something different every year) I was looking for different types of recipes for butternut and this looked great. Growing it again next year. Love having fresh garden vegetables in November and I’m sure will last through December. (More butternut soup for December) ? Thanks for recipe ??

    1. Hi Doreen! Wow that’s awesome that you grew your own squash…how cool 🙂 Bet it will make it all the more satisfying. Enjoy!

    2. Making again, but as a sauce for ravioli. Last year I tried some of the left over as a sauce and loved it. Was like going to an expensive restaurant type meal. I don’t know anything about Paleo but when I read the recipe I had to try it. Super easy too! Freezing the rest for my ravioli ??

  28. My daughter in law made this last night and they loved it ! I am making it right now and hate to ask her any more questions about it with her working . I’ve never cooked butternut squash . lol , I decided to come to the source ! My question is , do you serve this hot or chilled ?

      1. It turned out delish ! I ate it lukewarm because I couldn’t wait to try it . I will heat it tomorrow . I’ve already given the recipe to several friends after I posted my picture of it on Facebook .

  29. I made this without the coconut milk and added some roasted garlic. DELICIOUS!!!! AMAZING!!! Great recipe!! MAKE THIS!!!

  30. Made this a couple days ago and it is delish!!! So yummy. Seriously. Loved it. All the flavors melded really well. I used my immersion blender to mix it up, and I didn’t get it perfectly smooth, but I actually kind of liked a few chunks of squash, onion or carrot in it.

    1. Hi Joy, Thank you for sharing your thoughts, I’m sure you’ll find more valuable information exploring the site. Have fun!

  31. Will the coconut milk make it taste like coconuts? Is cashew or almond milk and okay substitute? Why is the coconut milk optional? What happens if you leave it out?

    1. You’re using such little coconut milk that no, it really doesn’t taste like coconuts. You could use either cashew or almond though I would recommend cashew in this case. It’s more for the creamy feel than anything else…and almond tends to be too watery. If you leave it out entirely, it won’t have the same creamy texture.

  32. Trying this out for vegan friends. Can I substitute the chicken broth for vegetable broth without losing any flavor?

  33. Can’t find the macronutrient info on this bad-boy, am I missing something or is that intentional?

  34. Hi. I have never eaten butternut squash so my question is very basic. Do you peel the skin off or do you blend it all with the skin?

  35. This soup turned out amazing!
    Wonderful Fall flavors. I made with an immersion blender on stove top. Hubs lost his mind. Thank you!!

  36. Fantastic! Even though I misread the recipe and used a whole (rather large) sweet yellow onion and apparently had the largest butternut squash in existence because I needed about two more cups of stock to make it a soup and not a paste. I was very curious about the combination of spices – cinnamon, nutmeg and … sage? Huh! Well, believe it because it’s been a huge hit. I used boxed bone broth because I’m lazy but dang. I’m making it again tonight because the batch I made three days ago – the extra-large one by accident! – did not last this long. In a household of only two people.

    Yum. Thank you! Simple and delicious, right up my alley.

  37. Easy recipe, great taste. I did not add coconut milk and doubled the broth, still tasted great. Very filling with a slice of sourdough bread.

  38. I just made the butternut squash soup recipe to take to a women’s monthly game night potluck. I used Vegetarian Better Than Bouillon and cashew milk as that is what I had on hand.I roasted the veggies last night and used my Vitamix to make the soup this AM. All I can say is WOW!
    I just found your site yesterday and will be visiting again. I liked what you had to say minus the swear words.

  39. I made this tonight, so good and super simple to make. This soup will definitely be on regular rotation for fall and winter.

  40. Delicious! This was my first time using coconut milk with a recipe, and the flavor combination works so well! I have a ninja blender, so I blended the ingredients in two batches, then combined, to make sure it was blended well enough. I might not have needed to do that, but it came out the perfect consistency. I topped with roasted seeds I pulled from the squash, and served with a slice of sourdough. Will be making this again!

  41. Love, love, love this soup. I get so excited watching my butternut squash growing because I know I will be making this soup. I always put a few smaller portions in the freezer to use as sauce on top of ravioli 😋 yummy. The rest for a quick bowl of soup during the winter months 💜

  42. Im planning on making this tomorrow, but I only have lactose free type of milk here, can I use that in place of the coconut milk and if so is it the same amount I use?

  43. DELISH recipe! A perfect cold-weather meal. We made mini grilled cheese sammies for dipping. We will definitely make this one again! Thx Steph 🙂

  44. Best butternut squash soup recipe!! I make it many times over the fall and winter. Everyone loves it!

Steph Gaudreau

Hi, I'm Steph Gaudreau (CISSN, NASM-CPT)!

Nutrition and fitness coach for women, Lord of the Rings nerd, and depending on who you ask, crazy cat lady. My mission is to help you fuel for more: bigger muscles, strength, energy, and possibilities. We’ll do it with my signature blend of science, strategy…and a little bit of sass.


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