Butternut Squash Soup (Gluten Free and Dairy Free)

This Vegan Butternut Squash Soup is gluten free and dairy free! It's made with creamy coconut milk and topped with pepitas or pumpkin seeds.

One of my go-to dishes during the autumn months is this Creamy Butternut Squash Soup. It's just the thing to enjoy with some warm, crusty bread on chilly fall evenings.

One of the best things about the fall months is all of the seasonal produce that's available this time of year. Butternut squash is a quintessential component of so many seasonal dishes because it's incredibly versatile.

Butternut squash can be used to make everything from casseroles to salads to dips and is a great addition to just about any dish. It's hearty, healthy, and naturally sweet.

One of the most common dishes that's made with butternut squash is soup and for good reason, the flavor is amazing. The sweetness of the squash pairs nicely with savory ingredients like garlic and onions.

This version is made without dairy and the creamy texture comes from pureeing the soup along with coconut milk using an immersion blender. It's garnished with either roasted pepitas or pumpkin seeds for extra flavor and texture.

Jump to:

• How To Peel and Cut Butternut Squash
• Ingredients For Butternut Squash Soup
• How To Make Butternut Squash Soup
• How To Puree The Squash Soup
• How To Roast Pepitas or Pumpkin Seeds
• Do I Need To Add The Pepitas?
• What To Serve With Vegan Butternut Squash Soup
• How Long Does This Soup Last In The Fridge?
• Can It Be Frozen?
• Butternut Squash Soup (Gluten Free and Dairy Free)

How To Peel and Cut Butternut Squash

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

Peeling a butternut squash is easy and only requires a sturdy cutting board and a sharp knife. Alternately, the squash may be peeled using a vegetable peeler.

It's important to exercise caution when peeling a cutting a butternut squash, because it's often irregularly shaped.

For this reason, it's best to start by cutting both the top and bottom of the squash with a knife so that it can be placed squarely on the cutting board. This will create a flat surface and the squash won't roll around in your hands.

It's always important to create a flat surface when cutting fruits and vegetables so that you have greater control over them when using a knife.

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. Next, cut the butternut squash in half. Place each half, flat side down, on the cutting board.
3. Carefully run the knife down the outer surface of each butternut squash half, or peel it with a vegetable peeler. Discard the skins in the compost or trash bin.
4. Cut each half of the squash in half again. Scoop out the seeds and membranes from the bottom portion of the squash with a large spoon, just as you would a pumpkin. Discard the seeds and membranes.
5. Cut each half of the squash into slices and then cut those slices into chunks. It's important that the squash chunks are relatively the same size to ensure that they cook evenly.

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

Ingredients For Butternut Squash Soup

This soup is made using only a few simple ingredients, but packs a lot of flavor.

Here's what you'll need to make it.

• 6 cloves Garlic
• 1 Onion (any color)
• 1 medium-large Butternut Squash (equals 6-7 heaping cups diced)
• 2 Tbsp. plus 1 tsp. Olive Oil (split)
• 3 cups Low Sodium Vegetable Broth
• ½ cup Full Fat Coconut Milk
• ½ cup Raw, Unsalted Pepitas or Pumpkin Seeds (or any raw, unsalted nuts or seeds of choice)
• ½ tsp. Smoked Paprika (or chili powder or any kind of smoky spice)
• 1 tsp. Kosher Salt
• ½ tsp. Pepper
• Fresh Herbs such as Chives or Parsley to garnish (optional)

How To Make Butternut Squash Soup

The process of making this butternut squash soup is easy and it only takes a little more than 30 minutes to prepare.

All that's needed to make it is to mince the garlic and onions, sauté them in a Dutch oven on the stovetop, simmer the veggies in a savory broth, and then puree the soup until smooth and creamy.

1. Start by peeling 1 medium-large butternut squash. Scoop the seeds and membranes from the butternut squash and discard. Cut the squash into cubes, making sure they are relatively the same size to ensure that they cook evenly (yields 6-7 heaping cups cubed butternut squash).
2. Mince 6 cloves of garlic and 1 onion (any color).
3. Place a cast iron Dutch oven or heavy-bottomed soup pot on the stove top and heat to medium-high.
4. Add 2 Tbsp. of olive oil to the pot.
5. Once heated, add the minced garlic and onions. Sauté the garlic and onions for 4-5 minutes, stirring often.
6. Add the cubed squash along with 1 tsp. kosher salt and ½ tsp. pepper.
7. Sauté the squash for 5-6 minutes, stirring often.
8. Add 3 cups of low sodium vegetable broth and ½ cup of full fat coconut milk to the pot. Stir until completely combined.
9. Bring the soup to a boil. Once boiling, reduce to a simmer, cover, and cook for 10-12 minutes, or until the butternut squash is tender, but not mushy. It should be easily pierced with a knife or fork.

If you prefer a thicker texture, simply reduce the amount of vegetable broth by ½ cup. Use 2 ½ cups of vegetable broth instead of 3 cups.

How To Puree The Squash Soup

One of the best things about this Butternut Squash Soup is the smooth and creamy texture.

Once the soup has finished cooking, it's pureed using an immersion blender. An immersion blender is a handheld blender that makes the process of pureeing soups fast and easy.

Alternately, you can mash the butternut squash with a potato masher. The soup may not be as creamy with a potato masher but is a great alternative.

1. Once the butternut squash is softened, turn off the heat.
2. Place an immersion blender into the pot and puree the soup on the low setting. Make sure that the blender is 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 hot soup to splatter. 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.
3. Puree the soup until it is smooth and creamy, or has reached your desired consistency.
4. If using a potato masher, simply mash the butternut squash in the soup pot. The soup will be a bit chunkier if using this method.

How To Roast Pepitas or Pumpkin Seeds

I love to top this soup with some roasted pepitas or pumpkin seeds for an extra crunchy texture and pop of flavor. This step can be completed as the soup simmers on the stove top.

You can use either pepitas or pumpkin seeds. Pepitas are similar to pumpkin seeds, except that pepitas do not have shells and pumpkin seeds contain shells, or husks.

I recommend raw, unsalted pepitas or pumpkin seeds. They are tossed in a bit of olive oil, kosher salt, and either smoked paprika, chili powder, or smoky spice of choice and then roasted in the oven until crispy.

The smoky flavor of the spices pairs nicely with the sweetness of the butternut squash.

1. To make them, heat the oven to 400 degrees Fahrenheit.
2. Place ½ cup of either raw, unsalted pepitas or pumpkin seeds onto a baking sheet.
3. Drizzle with 1-2 tsp. of olive oil, ½ tsp. of smoked paprika or chili powder and ¼ tsp. kosher salt and toss until completely coated.
4. Pop the pan in the oven and roast for 5-6 minutes or until the seeds are crispy and fragrant.
5. Remove the baking sheet and set aside.

Do I Need To Add The Pepitas?

No! Feel free to leave the pepitas or pumpkin seeds out if you don't care for them.

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

What To Serve With Vegan Butternut Squash Soup

Once the soup is pureed and the seeds roasted, it's time to serve the soup!

Garnish the soup with some of the roasted pepitas or pumpkin seeds and some freshly minced herbs for extra color and flavor (this step is optional).

Chives, parsley, cilantro, or chopped scallions (also known as green onions) would all taste great added to this soup.

Here are some more delicious topping ideas:

• Crispy Bacon
• Caramelized Onions
• Fried Sage
• Croutons
• Roasted Chickpeas
• Crumbled Goat Cheese, Feta Cheese, or Blue Cheese

Creamy soups are perfect with some warm crusty bread, garlic toast, or crostini for dipping. These cheddar chive scones or homemade biscuits are both perfect for dipping into soup.

Toasted sandwiches or grilled cheese are a great pairing for soup. This Gouda chicken grilled cheese or Italian mozzarella grilled cheese are tasty choices, as is a flatbread.

Looking for more butternut squash recipes? Don't miss these!

• Butternut Squash Sausage Soup
• Butternut Squash Fries
• Spiced Butternut Squash Salad
• Roasted Butternut Squash Dip
• Butternut Squash Quinoa Salad

How Long Does This Soup Last In The Fridge?

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

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

Can It Be Frozen?

Yes! This Vegan Butternut Squash Soup makes a great freezer meal.

How To Freeze

1. Prepare the soup (without the pepitas or pumpkin seeds) as directed and allow it to come down to room temperature before transferring to the freezer for storage.
2. Place the soup in heavy-duty freezer bags or freezer-safe containers, label with the date, and store up to 3 months in the freezer.

How To Reheat

1. Place the container of frozen soup in the refrigerator for 24 hours and allow to thaw.
2. 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.
3. Prepare the roasted pepitas or pumpkin seeds as directed and garnish.

Love vegan soups? Check out these recipes!

• Vegan Potato Corn Chowder
• Cauliflower Lentil Soup
• Roasted Carrot Soup
• Hearty Lentil Soup
• Potato Leek Cauliflower Soup
• Root Vegetable Soup
• Vegetable Orzo Soup
• Asparagus Broccoli Soup

Looking For More Butternut Squash Recipes? Don't Miss These!

Butternut Squash Mac and Cheese

Butternut Squash Curry