Butternut Squash Soup

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Butternut Squash Soup

Eating Bird Food
This butternut squash soup is super creamy and easy to make! It combines butternut squash with coconut milk, carrots, fresh ginger and sage for a delicious and comforting fall meal.
Prep Time 15 minutes
Cook Time 50 minutes
Total Time 1 hour 5 minutes
Course Main Course


  • 2 tbsp olive oil
  • 5 cloves garlic minced
  • 3 tsp fresh ginger minced
  • 1 medium yellow onion about 1 ½ cups, chopped
  • 5 medium carrots peeled and chopped
  • 1 medium apple peeled and chopped
  • 5 cups butternut squash peeled and chopped (1 medium-sized squash)
  • 1 tbsp fresh sage chopped
  • 32 oz vegetable broth
  • 1 cup canned coconut milk I used full-fat
  • 1 tsp sea salt
  • ½ tsp turmeric
  • ½ tsp black pepper
  • pinch of ground nutmeg
  • pinch of cayenne pepper optional
  • additional coconut milk roasted pepitas and fresh sage, for serving


  • Add olive oil to a large dutch oven or stockpot over medium heat. Add garlic, ginger, onion, carrots and apple to the pot. Cook, stirring occasionally, until everything begins to soften, about 7 minutes. Add salt, turmeric, pepper, nutmeg and cayenne (if using). Cook another minute, stirring constantly.
  • Add squash, sage, vegetable broth and coconut milk to the pot. Bring mixture to a boil. Reduce to a simmer, and cook until vegetables are very soft, about 30-40 minutes.
  • Use an immersion blender to puree soup to a smooth consistency. If you do not have an immersion blender you can transfer the soup in batches to a blender and blend until smooth. This method will require a bit of cooling time and caution. If you let the soup cool down before blending, place it back on the stove on low heat for a few minutes to warm it up before serving.
  • To serve, ladle into bowls and drizzle with additional coconut milk (if desired), pepitas and black pepper.


Serving Size 1/4 of recipe: Cal 194, Carbs 28g, Protein 3 g, Fat 8g, Fiber 7g
To save time, buy pre-cut or use frozen butternut squash cubes.