Creamy Coconut Butternut Squash Soup
A velvety, nutrient-rich soup made with roasted butternut squash and full-fat coconut milk for rich, dairy-free creaminess. This american-inspired soups (dairy-free) ready in about 50 minutes pairs peeled and cubed butternut squash, avocado oil, small, diced yellow onion for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 180 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 2 lbs, peeled and cubed butternut squash
- 1 tbsp avocado oil
- 1 small, diced yellow onion
- 3 cloves, minced garlic
- 1/2 cup, full-fat canned coconut milk
- 4 cups, low-sodium vegetable broth
- 1 tsp ground cinnamon
- to taste salt
- to taste black pepper
- 2 tbsp, chopped fresh parsley
Instructions
- Step 1: Preheat oven to 400°F (200°C). Toss 2 lbs cubed butternut squash with 1 tbsp avocado oil, season with salt and pepper, and spread on a baking sheet. Roast for 25 minutes until tender and golden at the edges.
- Step 2: In a large pot, heat 1 tbsp avocado oil over medium heat. Add 1 diced small yellow onion and sauté for 5 minutes until softened. Add 3 minced garlic cloves and cook for 1 minute until fragrant.
- Step 3: Add the roasted butternut squash, 4 cups vegetable broth, and 1 tsp ground cinnamon to the pot. Bring to a simmer and cook for 10 minutes.
- Step 4: Use an immersion blender to puree the soup until smooth (or transfer to a blender in batches). Stir in 1/2 cup coconut milk and simmer for 2 more minutes until heated through.
- Step 5: Season with salt and black pepper to taste. Serve hot, garnished with 2 tbsp fresh parsley.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Creamy Coconut Butternut Squash Soup take to make?
Total time is about 50 minutes (15 min prep + 35 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Creamy Coconut Butternut Squash Soup?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep avocado oil from drying out.
Can I substitute ingredients in Creamy Coconut Butternut Squash Soup?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Creamy Coconut Butternut Squash Soup for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Creamy Coconut Butternut Squash Soup dairy-free?
Yes — this recipe is tagged dairy-free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★☆
Nice recipe! Presentation was beautiful. Flavor was good, not great.
- ★★★★☆
Really good but took about 10 minutes longer than stated.
- ★★☆☆☆
Followed exactly and it was underwhelming. Maybe my expectations were too high.
