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

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!

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.

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. See my homemade veggie broth here.
• 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:

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

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.

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.

Top with yogurt or sour cream and enjoy!

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5 from 5 votes

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Easy Butternut Squash Soup Recipe (Paleo & Vegan)

Prep Time

10 mins

Cook Time

15 mins

 

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!

Course: Appetizer, Main Course, Soup

Cuisine: American

Keyword: butternut squash soup, vegan soup recipe

Servings: 4 servings

Calories: 180 kcal

Author: Hannah Healy

Ingredients

• 2 lb butternut squash cubed (about 3 cups)
• 2 cup chicken bone broth or vegetable broth for vegan
• 2 tbsp butter or refined coconut oil for vegan
• 2 tsp sea salt
• 2 tsp garlic powder
• 2 tsp onion powder
• 2 tsp Italian herb seasoning
• 1 tsp pepper
• 1 tsp chili flakes (optional)

Instructions

1. 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).

2. Add in the remaining ingredients-- broth, spices and butter or oil. Mix together.

3. 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).

4. 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.

5. Top with yogurt or sour cream and enjoy!

Recipe 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. See my homemade veggie broth here.
• 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 Facts

Easy Butternut Squash Soup Recipe (Paleo & Vegan)

Amount Per Serving

Calories 180 Calories from Fat 54

% Daily Value*

Fat 6g9%

Saturated Fat 4g25%

Cholesterol 15mg5%

Sodium 1269mg55%

Potassium 829mg24%

Carbohydrates 29g10%

Fiber 5g21%

Sugar 5g6%

Protein 7g14%

Vitamin A 24286IU486%

Vitamin C 48mg58%

Calcium 113mg11%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.