Butternut Squash Soup (Gluten Free & Dairy Free)

This Butternut Squash Soup recipe is creamy, dairy free and gluten free! It's made with coconut milk and topped with toasted pepitas.

My new favorite in the soup world is this Creamy Butternut Squash Soup. It's just the thing to enjoy with some warm, crusty bread on cool fall evenings.

I love soups of all kinds. In fact, soup is one of my favorite meals to make. There is nothing like a huge bowl of Turkey Soup, a healthy helping of Cannellini Bean Kale Soup, or a scoop of Hearty Beef Stew.

Soup is awesome because it can be made with meat, vegetarian, or vegan and it's likely to be healthy and flavorful any way you make it.

Over the years I have spent a lot of time in coffee shops - either working, studying, or as a patron. The great thing about the coffee shops I have frequented is that there was always homemade soup on the menu.

Luckily, I did not have to live on ramen noodles and macaroni and cheese during college (and beyond). I lived on soup - from Roasted Carrot Soup to Chicken Potato Soup to Chicken Tortilla Soup.

I couldn't just stop cold turkey once I no longer lived above a coffee shop - I had to learn how to make all that soup myself. This Butternut Squash Soup is one of my latest discoveries.

Jump to:

• Ingredients For Butternut Squash Soup
• How To Peel Butternut Squash
• How To Make Butternut Squash Soup From Scratch
• How To Puree The Squash Soup
• How To Make Toasted Pepitas
• What To Serve With Creamy Squash Soup
• Can Butternut Squash Soup Be Frozen?
• Butternut Squash Soup (Gluten Free & Dairy Free)

Ingredients For Butternut Squash Soup

I was always a little intimidated by the idea of making creamy soups. For some reason they seemed more complicated than the typical hearty meat and potato variety.

Then my Mom gave me an immersion blender that she found laying in her cupboard. That thing is amazing.

This is honestly one of the easiest soups I've ever made!

Here's What You'll Need To Make It:

• 6 cloves Garlic
• 1 Onion
• 1 large Butternut Squash (equals 6-7 cups diced)
• 1 Tbsp. Coconut Oil
• 2 ½ cups Gluten Free Vegetable Broth
• ½ cup Full-Fat Coconut Milk
• ½ cup Pepitas (or any nut or seed of choice)
• 1 tsp. Olive Oil
• 1 tsp. Smoked Paprika (or chili powder or any kind of smoky spice)
• ¼ tsp. Kosher Salt
• ¼ tsp. Pepper
• Fresh Herbs to garnish (optional)

How To Peel Butternut Squash

The skin of butternut squash is quite tough and it is necessary to peel it before adding to the soup.

1. To peel the butternut squash simply remove the top and bottom of the squash with a sharp knife. This will give you a flat surface on both the top and bottom portion of the fruit and make it easier to peel and cut.
2. Place the flat bottom surface of the squash on a cutting board. Carefully remove the skin with a knife or a good quality vegetable peeler.
3. Cut the squash in half and scoop out the seeds from the bottom portion with a large spoon. Feel free to discard the seeds and membranes.
4. Cut each half of the squash into rounds and then cut the rounds into chunks. It's important that the chunks are relatively the same size to ensure even cooking.

For more detailed instructions check out this post to learn how to peel a butternut squash.

Depending on the size of the squash, you may end up with a little more than needed. You can increase the amount in this soup or save it for another recipe.

How To Make Butternut Squash Soup From Scratch

1. Peel and cube 1 large butternut squash into chunks.
2. Mince 6 cloves of garlic and 1 large onion.
3. Heat a cast iron Dutch oven or heavy-bottomed soup pot to medium.
4. Add 1 Tbsp. of coconut oil along with the garlic and onions. Saute the garlic and onions for 4-5 minutes, stirring often.
5. Add 6-7 cups of the cubed squash to the pan along with ¼ tsp. kosher salt and pepper.
6. Saute the squash for 7-8 minutes, stirring often.
7. Feel free to deglaze the pan with a little vegetable broth or water if the squash starts to stick to the bottom. The squash should be slightly softened at this point.

Love butternut squash? Don't miss these recipes!

• Butternut Squash Sausage Kale Soup
• Spiced Butternut Squash Salad
• Butternut Squash Parmesan Dip
• Roasted Butternut Squash Kale Salad
• Wild Rice Harvest Salad
• Butternut Squash Fries with Rosemary Dipping Sauce

How To Puree The Squash Soup

1. Once the squash is sautéed, add 2 ½ cups of vegetable broth.
2. Cover the pan, bring to a boil, and then reduce to a simmer/low boil and cook for 10 minutes or so. The squash should be soft and easily pierced with a knife. Cook for a little longer if necessary.
3. Once the squash is softened, remove the pan from the stove top.
4. Place the immersion blender in the soup and puree it on the low setting. Keep the blender immersed in the soup so that it doesn't splash all over the place. Be sure to do this carefully as the immersion blender can cause the soup to splatter. Feel free to cool the soup before completing this step if you feel more comfortable with that. It is also important not to scrape the bottom of your soup pot with the blade of the immersion blender as it can damage the pan. Try to hold it above the surface of the pan to avoid scraping the bottom while blending.
5. Once the mixture is pureed, return the pan to the stove top and add ½ cup of full fat coconut milk and simmer uncovered for another five minutes or so on low heat.

The Butternut Squash Soup should be creamy and smooth in texture.

If you do not have an immersion blender you can use a potato masher to mash the butternut squash. The soup may not be as creamy with a potato masher but is a great alternative.

How To Make Toasted Pepitas

As the soup is simmering on the stove top, it's the perfect time to roast some pepitas.

What Are Pepitas?

Pepitas are just a fancy word for pumpkin seeds. I love the crunch and pop of flavor that they add to this soup. You can use any type of nut you like but I think the pumpkin ties in really well with the flavor of the squash.

1. Heat the oven to 400 degrees and place ½ cup or so of pepitas on a roasting pan. Use unsalted pepitas if you are concerned about the salt levels.
2. Drizzle them with a tsp. or so of olive oil, 1 tsp. of smoked paprika or smoked chili powder, and a pinch of salt. The smoky flavor of either of these spices provides a nice contrast to the sweet nature of the squash.
3. Pop the pan in the oven and roast for 5-6 minutes or until the seeds are crispy and fragrant. Shake the pan once or twice to prevent burning. Remove from oven once they're done.

Do I Need To Add The Pepitas?

No! Feel free to leave the pepitas out if you don't care for them. The soup is just as delicious without them.

You can also substitute any nuts or seeds you like such as walnuts, almonds, or sunflower seeds.

The butternut squash soup should be finished at this point. Feel free to add more vegetable broth if you'd like to thin it out more or more coconut milk if you want a thicker, richer soup. Add more salt and pepper if necessary.

What To Serve With Creamy Squash Soup

To serve the soup simply place in a serving bowl and garnish with a sprinkle of the smoked pepitas and some chopped herbs of choice.

The fresh herbs are not necessary but help to lighten up the soup and add a pop of flavor.

Creamy soup recipes are perfect with some warm crusty bread or garlic toast.

I love to serve creamy soups like this one with toasted bread or a sandwich like this Chipotle Chicken Panini, Lemon Basil BLT, or Corned Beef Reuben Sandwich.

If you'd like a lighter side these Curried Chickpea Salad Sandwiches, Lemon Tarragon Chicken Salad, or Mustard Egg Salad are great options.

This is a great soup to serve at a holiday get-together or dinner party. It seems a little fancier than it actually is.

You can tell your guests that you were in the kitchen cooking for hours when in reality it only took about 30 minutes to make!

Can Butternut Squash Soup Be Frozen?

Yes! This Dairy Free Butternut Squash Soup makes a great freezer meal as it does not contain any dairy.

How To Freeze:

• Simply allow the soup to come down to room temperature.
• Place in heavy-duty freezer bags, label with the date, and remove any air from the bags.
• Store in the freezer for 3-6 months.

How To Reheat: 

• Place the container of frozen soup in the fridge for 24 hours and allow to thaw.
• Alternately, you can place the container of frozen soup in a bowl or sink full of warm water until it thaws a bit. Once it loosens, place the soup into a Dutch oven or soup pot, add a bit of water or vegetable broth, and heat on medium until it reaches the temperature and texture you are looking for.

How Long Does It Last In The Fridge?

This soup should last 3-4 days stored in an airtight container in the fridge.

Simply prepare as directed and allow to cool completely before storing in the fridge.

Love homemade soup? Check out these recipes!

• Thai Lemongrass Potato Corn Soup
• Hearty Lentil Soup
• Harvest Vegetable Soup
• Spiced Potato Cauliflower Soup
• Instant Pot Lentil Soup
• Italian Vegetable Noodle Soup
• Sweet Potato Chickpea Kale Soup
• Chunky Italian Potato Soup
• Vegan Potato Leek Soup

Love Butternut Squash? Don't Miss These Delicious Recipes!

Butternut Squash Mac and Cheese

Butternut Squash Curry

Sweet Butternut Squash Casserole