This soup is like a warm hug in a bowl.
It’s creamy, cozy, and packed with flavor — but totally plant-based.
It’s perfect for chilly days or when you want something comforting but still light and healthy.
You just roast the veggies, blend them up, and boom — soup’s on.
It’s one of those meals you’ll make once and then crave all the time.
Why I Love This Recipe
I first made this soup on a rainy fall afternoon when I needed something comforting but didn’t want to feel weighed down. It’s been a go-to ever since — simple, nourishing, and easy to adjust depending on what I have on hand.
- You roast everything on one pan — minimal mess
- It freezes really well for later
- It’s naturally sweet and flavorful without needing a ton of salt or spice
- Feels like fall in a bowl
Servings + Time
Serves: 4–6
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
What You’ll Need
- 1 medium butternut squash (about 2.5–3 lbs), peeled and cubed
- 1 yellow onion, peeled and quartered
- 4 garlic cloves, peeled
- 2 tbsp olive oil
- 1 tsp salt
- ½ tsp ground black pepper
- ½ tsp ground cinnamon
- ¼ tsp ground nutmeg
- 3 cups vegetable broth
- 1 cup canned full-fat coconut milk (plus extra for garnish)
- Optional: roasted pumpkin seeds, fresh thyme for garnish
Ingredients
Pro Tips
- Roast your veggies until the edges caramelize — that deep flavor makes the soup shine
- Use full-fat coconut milk for a creamy texture (light versions may make it watery)
- Blend in batches if your blender is small — don’t overload it with hot liquids
- Want spice? Add a pinch of cayenne or red pepper flakes before blending
- Save time by buying pre-cut squash
Tools Needed
- Large baking sheet
- Parchment paper
- Blender or immersion blender
- Large pot (if reheating)
- Sharp knife
- Vegetable peeler
- Measuring spoons and cups
Substitutions and Variations
- Swap butternut squash for pumpkin or sweet potato
- Use leeks or shallots instead of yellow onion
- Replace coconut milk with cashew cream or oat milk
- Add a diced apple for extra sweetness
Make Ahead Tips
- Roast the veggies and store them in the fridge up to 2 days ahead
- The finished soup can be made ahead and frozen for up to 3 months
- Reheat gently on the stove, add a splash of broth or coconut milk if it thickens too much
How to Make Vegan Butternut Squash Soup
Step 1: Prep and Season the Veggies
Place 1 medium butternut squash (peeled and cubed), 1 quartered yellow onion, and 4 peeled garlic cloves on a parchment-lined baking sheet. Drizzle with 2 tbsp olive oil, then sprinkle with 1 tsp salt, ½ tsp black pepper, ½ tsp cinnamon, and ¼ tsp nutmeg. Toss everything together so it’s evenly coated.
Step 2: Roast the Veggies
Roast at 400°F (204°C) for 35–40 minutes, until the squash is fork-tender and starting to caramelize on the edges.
Step 3: Blend Until Smooth
Transfer roasted veggies to a blender. Add 3 cups vegetable broth and 1 cup full-fat coconut milk. Blend until silky smooth, about 1–2 minutes. (Work in batches if needed.)
Step 4: Warm It Up
Pour the blended soup into a large pot over medium heat. Simmer for 5–10 minutes, stirring occasionally. Taste and adjust seasoning if needed.
Step 5: Serve and Garnish
Ladle the soup into bowls. Drizzle with a little coconut milk, sprinkle with roasted pumpkin seeds and thyme if using. Serve warm with crusty bread.
Leftovers + Storage
- Store in an airtight container in the fridge for up to 4 days
- Freeze for up to 3 months (leave off toppings until serving)
- Reheat gently on the stove or in the microwave — add water or broth if too thick
Macros Information (Per Serving – based on 6 servings)
- Calories: 220
- Carbs: 28g
- Protein: 3g
- Fat: 11g
- Fiber: 5g
- Sugar: 6g
Why This Recipe Works (Quick Science)
Roasting the squash and aromatics boosts natural sweetness and adds caramelized flavor. The starches in the squash help create a naturally thick and creamy texture when blended. Coconut milk adds richness and body without dairy. The broth balances it all with a savory base.
Common Mistakes
- Not roasting long enough – you want golden edges for flavor
- Using low-fat coconut milk – it won’t be creamy enough
- Adding too much broth – it can make the soup too thin
- Overblending hot liquids – blend in batches and vent the lid slightly
What to Serve With
- Crusty sourdough or garlic bread
- Vegan grilled cheese
- Simple kale or arugula salad
- Roasted chickpeas for extra protein
FAQ
Can I make this without a blender?
Yes, use an immersion blender right in the pot.
Can I make it spicy?
Definitely — add cayenne or red pepper flakes before blending.
Is it freezer-friendly?
Very! Just leave off the toppings until you’re ready to serve.
Can I use frozen butternut squash?
Yes, just make sure to thaw and pat dry before roasting so it doesn’t steam.
This soup is one of those recipes that makes your kitchen smell amazing and tastes even better. Give it a go, and when you do — drop a comment and let me know how it turned out or if you tried a fun twist!