Easy Butternut Squash Soup Recipe (Paleo, Whole30 & Vegan)

By Hannah Healy

Updated June 14, 2023

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This easy butternut squash soup recipe can be made in about 25 minutes with a few simple ingredients. It’s rich, creamy, comforting and warm with a little bit of spice!

Overhead shot of white bowl filled with orange pureed butternut squash soup with dollop of yogurt in the middle on a wooden table with a red dish towel and spoon on either side

Why I love this recipe:

  • This recipe is super quick and easy to make! You can have it ready in about 20-30 minutes.
  • It’s naturally paleo and whole30 friendly and can be made vegan as well!
  • It’s a really healthy and comforting meal for cold days. The bone broth adds protein, minerals and gelatin/collagen to support a healthy gut, immune system and good skin, hair and nails.
  • The chili flakes add a little heat and flavor without making it too spicy.

White bowl filled with orange pureed butternut squash soup with a spoon inside it and a dollop of yogurt in the middle on a wooden table with a red dish towel next to it

Easy Butternut Squash Soup Recipe tips:

  • I used frozen cubed butternut squash for this recipe which made it even faster and easier. You can also use canned butternut squash or a fresh butternut squash.
  • If you want to use fresh butternut squash I’ve found that the easiest way to cook a butternut squash is to just cook it whole in the oven. Set the oven to 400°F, put the butternut squash whole in the oven on a baking sheet lined with parchment paper and cook it until it’s soft (you can easily pierce it with a fork). It takes about 30-60 minutes depending on the size of the squash. Then let it cool, cut it open lengthwise, remove the inner seeds and membrane, cut off the outer layer, then it’s ready to go!
  • 2 lbs. of cubed butternut squash is roughly 3 cups. 1 medium sized butternut squash will yield about this much (2 lb. or 3 cups).
  • Real homemade chicken bone broth adds wonderful flavor and lots of nutrient density to this recipe. You can find my recipe for homemade bone broth here. You can also use vegetable broth for a vegan alternative.
  • I used an immersion blender for this recipe which makes it easy to puree soups while they’re hot. If you don’t have an immersion blender, you can use a regular blender, but make sure you allow the soup to cool to lukewarm before you transfer it to the blender.
  • I’ve found that the soup will last for about 5-7 days in the refrigerator. It can also be frozen for longer storage. I usually freeze it in a jar, but make sure you allow the soup to fully cool before you put it in the jar to prevent the glass from breaking. Also make sure to leave about 2 inches of room at the top of the jar before freezing since the soup will expand in the freezer. It will usually last in the freezer for about 2-3 months.

How to make this easy butternut squash soup:

White dish filled with cubed frozen butternut squash next to a jar filled with chicken broth on a wooden table

Gather your ingredients including bone broth, butternut squash, spices and butter or oil.

Pot on the stove with cubed butternut squash, butter, broth and spices

Add all ingredients into a medium/large pot and mix. Cover and bring to a boil on high heat. Once it has started to boil, bring down to low heat, cover and let simmer until the butternut squash is soft (about 15 minutes). Then turn off the heat.

Pot on the stove filled with pureed butternut squash soup with immersion blender in it

Use an immersion blender to puree the soup.  If you’re using a regular blender, wait for the soup to cool to lukewarm, then transfer to the blender and puree.

White bowl filled with orange pureed butternut squash soup with dollop of yogurt in the middle on a wooden table with a red dish towel next to it

Top with yogurt or sour cream and enjoy!

Overhead shot of white bowl filled with orange pureed butternut squash soup with dollop of yogurt in the middle on a wooden table with a red dish towel and spoon on either side

Easy Butternut Squash Soup Recipe (Paleo & Vegan)

Hannah Healy
This easy butternut squash soup recipe can be made in about 25 minutes with a few simple ingredients. It's rich, creamy, comforting and warm with a little bit of spice!
5 from 6 votes
Print Pin Share Rate
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Appetizer, Main Course, Soup
Cuisine American
Servings 4 servings
Calories 180 kcal

EQUIPMENT

  • 1 Immersion blender or regular blender

Ingredients
  

Instructions
 

  • Put the butternut squash in a medium-large pot (I used frozen cubed butternut squash. See the recipe notes below on how to prepare from fresh butternut squash).
  • Add in the remaining ingredients-- broth, spices and butter or oil. Mix together.
  • Turn onto high heat, cover and bring to a boil. Once it has started to boil, turn the heat to low and allow to simmer covered until the butternut squash is soft (about 15 minutes).
  • Once the butternut squash is soft and can easily be mushed with a fork, turn off the heat. Use an immersion blender to puree together. If you are using a regular blender, allow the soup to cool until it is lukewarm, then transfer to the blender and puree.
  • Top with yogurt or sour cream and enjoy!

Notes

  • I used frozen cubed butternut squash for this recipe which made it even faster and easier. You can also use canned butternut squash or a fresh butternut squash.
  • If you want to use fresh butternut squash I've found that the easiest way to cook a butternut squash is to just cook it whole in the oven. Set the oven to 400°F, put the butternut squash whole in the oven on a baking sheet lined with parchment paper and cook it until it's soft (you can easily pierce it with a fork). It take about 30-60 minutes depending on the size of the squash. Then let it cool, then cut it open lengthwise, remove the inner seeds and membrane, cut off the outer layer, then it's ready to go!
  • 2 lbs. of cubed butternut squash is roughly 3 cups. 1 medium sized butternut squash will yield about this much (2 lb. or 3 cups).
  • Real homemade chicken bone broth adds wonderful flavor and lots of nutrient density to this recipe. You can find my recipe for homemade bone broth here. You can also use vegetable broth for a vegan alternative.
  • I used an immersion blender for this recipe which makes it easy to puree soups while they're hot. If you don't have an immersion blender, you can use a regular blender, but make sure you allow the soup to cool to lukewarm before you transfer it to the blender.
  • I've found that the soup will last for about 5-7 days in the refrigerator. It can also be frozen for longer storage. I usually freeze it in a jar, but make sure you allow the soup to fully cool before you put it in the jar to prevent the glass from breaking. Also make sure to leave about 2 inches of room at the top of the jar before freezing since the soup will expand in the freezer. It will usually last in the freezer for about 2-3 months.
  • Nutrition facts below are for 1 serving which is 1/4 of the full recipe. 

Nutrition

Calories: 180 kcalCarbohydrates: 29 gProtein: 7 gFat: 6 gSaturated Fat: 4 gCholesterol: 15 mgSodium: 1269 mgPotassium: 829 mgFiber: 5 gSugar: 5 gVitamin A: 24286 IUVitamin C: 48 mgCalcium: 113 mgIron: 2 mg
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Easy Butternut Squash Soup Recipe (Paleo, Whole30 & Vegan)
Pin270
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271 Shares

Hannah Healy

Hannah Healy is the founder of Healy Eats Real, a health and wellness website that provides healthy recipes and helpful information on wellness. Hannah is the published author of The Ultimate Paleo Cookbook. Her work has been featured on Huffington Post, Buzzfeed, Redbook, fitness and MSN.