Spiced Butternut Squash Soup | stephgaudreau.com

Spiced Butternut Squash Soup

Spiced Butternut Squash is one of my favorite fall soups.

Spiced Butternut Squash Soup | stephgaudreau.com

Man, I love soup. It’s warm, filling and a perfect way to bump up veggie consumption without having to gnaw down on a plate of kale (no offense, kale…I still love you). Sometimes, though, it’s just more fun to slurp up a bowl of soup.

This recipe’s actually based on one that I made when I first started this blog but I decided to switch things up by changing the spices. The sky’s the limit here and you can really get creative with new flavor combinations.

To make the best tasting butternut squash soup, my secret is to roast the squash first…it brings out a caramelized, almost nutty flavor that steaming it can’t give. It’ll take a bit of extra time, but it’s so worth it, so don’t skimp out. Once that’s done the rest of the soup is a snap to put together. Bonus points for using your own stock for a liquid.

Spiced Butternut Squash Soup | stephgaudreau.com

Spiced Butternut Squash Soup

Course: Soup
Cuisine: Gluten-Free, Paleo, Veggies, Whole30
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Servings: 6
Calories: 138 kcal
Author: Steph Gaudreau

Spiced Butternut Squash Soup is a perfect way to bump up veggie consumption, changed up with sumptuous spices.



  • 1 large butternut squash
  • 3 carrots
  • 4 cups chicken stock
  • 1/2 cup coconut milk
  • 1 tsp cumin
  • 1 tsp cinnamon
  • Salt and pepper to taste
  • 1 tbsp coconut oil melted
  • 1/2 tsp dried ginger


  1. Preheat the oven to 400°F (200°C). Line two baking sheets with parchment paper.
  2. Peel the squash and cut it lengthwise down the middle. Scoop out the seeds (they’re delicious roasted by the way). Chop the squash into a large dice. Place on the baking sheet and drizzle with a bit of coconut oil and sprinkle with salt and pepper. Do the same with the carrots (I usually leave them unpeeled).
  3. Bake the carrots and squash for at least 20 minutes or until the veggies are soft and lightly brown around the edges. Remove from the oven and put the veggies in a pot.
  4. Add the rest of the ingredients: chicken stock, coconut milk, cumin and cinnamon to the post and stir.
  5. Now, puree the soup until smooth. If using a blender, you’ll probably need to do this in at least two batches (use caution when putting hot liquids in a blender). If using an immersion blender, you can puree it right in the pot. Adjust seasonings with salt and pepper.
  6. Serve hot. Bonus points if you sprinkle with some roasted squash seeds (I throw them in the oven on a small sheet tray with a bit of chipotle pepper and salt. Roast for about 10-15 minutes while the squash cooks, for texture.

Recipe Notes

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Nutrition Facts
Spiced Butternut Squash Soup
Amount Per Serving
Calories 138 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 6g30%
Cholesterol 4mg1%
Sodium 253mg11%
Potassium 324mg9%
Carbohydrates 10g3%
Fiber 1g4%
Sugar 4g4%
Protein 4g8%
Vitamin A 5115IU102%
Vitamin C 2.6mg3%
Calcium 26mg3%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

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Spiced Butternut Squash Soup | stephgaudreau.com

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49 Responses

  1. mmmm yes yes yes i love butternut squash soup! i think i only have a few soup recipes on my blog and butternut is one of them! i need to try your version, though! i’d definitely add in the ginger! i love it so much! i might be making this soon! i have a big butternut squash at home that i need to use!

    1. I use the canned kind always. If you can find a refrigerated variety with no preservatives, you could do that too. It tends not to be as creamy.

  2. Made the spiced butternut squash soup last night ~ with extra ginger, my homemade chicken stock and topped with roasted squash seeds ~ Yummy
    THX for this simple and delicious recipe!

  3. I went a little heavy on the carrots, but still great!
    Have you tried freezing this, and other soups? I’m thinking of making a large batch ahead of time for T-giving, then reheating day of.

    1. Hi Clare…I don’t think going heavy on the carrots is a bad thing 😉 Yes, I’ve frozen this exact soup and it reheats perfectly!

  4. I just joined the paleo diet train today! I am really excited to try this new lifestyle, I am already gluten-free so it won’t be too much of an adjustment but I do love my cheese :(. I just got all the ingredients to try this as my first paleo recipe. I have seen a lot of different cookbooks but I’d like to know what one is the best for the money!

  5. I love squash soup but can’t use Coconut anything as my partner is deathly allergic. Is there another non Cow alternative for this soup? I love your recipes and look forward to your answer. 🙂

    Thank you

      1. I wondered if Almond milk would work. I know it does not have the Fat like some of the coconut milk.

        Thanks for the input!! 🙂 As always you are a great help!!!!

  6. Made this tonight with homemade chicken stock, refrigerated coconut milk and I added a leek since I had some that needed to be used. It’s delicious!!

  7. Wow! Just made this for dinner for the first time and it was a big HIT! We especially loved the roasted pepitas on top! I am loving this diet. Every new recipe I try is so tastey and healthy!

  8. Made this today for lunch and it was so good. I added some sliced onion when I roasted everything and then threw in some leftover grated sweet potatoes that I had cooked for breakfast one morning. It was really good! Thanks for sharing the recipe.

  9. Have you ever tried adding sweet potato instead of carrots? I was thinking about trying it! I love sweet potatos.. carrots.. not so much!

  10. I have a new found love for butternut squash and have been looking for a good soup recipe. This one looks awesome! Think I may add in some roasted cauliflower to make it a little more filling for my workout obsessed hubby! Maybe some bacon, too 🙂

  11. I made this for dinner tonight and hubby and 8 kids loved it! The sub I made was canned coconut cream and added some yummy nitrite free chicken apple sausage. Thanks for sharing, I am new to this lifestyle, doing AIP to help heal my autoimmune condition.

    1. I know that when the kids love it, a recipe is a home run! Thank you for letting me know and I’m wishing you good luck 🙂

  12. Made this tonight and my 2 year old decided it would be best to drink the soup because she liked it so much. Thank you!!!

  13. LOVED this! I made it for myself and my mom (who I am trying to convince to do a Whole30 😉 ) and we both loved it! We added ham chunks and it was absolutely delicious.

  14. this was amazing!! my husband is a recent convert to Paleo eating & couldn’t believe that this was dairy-free! great recipe!

    1. Hi Amy,

      Both, but I am sure it’s better hot. If you kept it in the freezer; it could keep for a few weeks. In the refrigerator, probably a week.

  15. This is delicious! The cumin and cinnamon added just the right amount of sweetness, so the honey/maple syrup from other recipes I’ve used weren’t even missed. I added a chopped onion to mine, generous amounts of coconut oil on the roasted squash and carrots, and kosher salt and pepper. I’m not even hungry, but I keep taking samples from the pan anyway!

    1. Hi Andrea! It will probably work just fine. Maybe 3 hours on low and add a bit less liquid to start since the soup will generate its own steam?

  16. Do you know how many pounds or cups of squash you used? I am planning to use the precut butternut squash from Trader Joes. Can’t wait to try this recipe today!

  17. Made this soup tonight. I had just made beef bone broth so used that instead of chicken or vegetable broth. It is soooo good! Love the ginger and cinnamon spices.

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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.


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