Roasted Butternut Squash Soup |

Roasted Butternut Squash Soup (Paleo, Dairy-Free)

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.

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


  • 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.