Not sure how to use that butternut squash sitting on your counter? Enter this creamy roasted butternut squash soup! It’s a cozy, nourishing recipe that’s as delicious as it is simple. It’s made with roasted butternut squash, cauliflower, and coconut milk, making it naturally gluten-free and full of fiber, healthy fats, and warming spices. Perfect for fall or winter meals. It’s sweet yet savory, velvety smooth, and full of seasonal flavor. Even better? It’s made with basic pantry staples. Whether you’re meal prepping for the week or craving something warm and comforting, this healthy butternut squash soup recipe delivers.

How to Choose the Best Butternut Squash

To make the best roasted butternut squash soup, start with high-quality squash!

A few light surface scratches are fine, but avoid any with soft spots, brown patches, or punctures, which can lead to mold.
Choose one that’s solid beige in color, without dark spots or deep cuts.
Look for a squash that feels heavy for its size—that’s a sign of freshness.

Can You Eat the Skin of Butternut Squash?

Yes, you can! However, for this roasted butternut squash soup recipe, it’s best to peel the skin after baking. Roasting the squash whole softens the exterior, making it much easier to remove the skin once it’s cooked.

How to Cut a Butternut Squash (Without the Struggle)

If cutting squash feels intimidating, don’t worry—it’s easier than it looks. Use a large, sharp knife and a steady cutting surface. Start by trimming off both ends, then slice the squash in half lengthwise. Scoop out the seeds, and you’re ready to roast.

Ingredients for Roasted Butternut Squash Soup

Here’s what you’ll need to make this easy, healthy soup:

Garlic, sea salt, and black pepper

The essentials for rounding out flavor.

Butternut squash

Rich in vitamin A, fiber, and complex carbs that help regulate blood sugar.

Cauliflower

High in antioxidants and choline (especially beneficial during pregnancy).

Avocado oil

Great for roasting thanks to its high smoke point and hormone-supportive healthy fats.

Ghee

Adds richness and omega-3 fatty acids that support heart health.

Leek

A flavorful, fiber-rich veggie that forms a delicious soup base.

Vegetable stock

For depth and nourishment.

Coconut milk

The secret to this soup’s ultra-creamy texture—and a great dairy-free option.

Curry powder

Adds warmth and a boost of turmeric, known for its anti-inflammatory properties.

Thyme

Brings a fragrant, earthy balance to the sweetness of the squash.

What to Pair with Butternut Squash Soup

The sky’s the limit. Grilled or baked chicken, pork tenderloin, oven-roasted salmon, homemade grilled cheese, or a leafy green salad.

How to Make Roasted Butternut Squash Soup

Roast your squash in the oven (whole!).
When it’s almost finished, roast your cauliflower florets.
In a large pot, add oil, herbs, seasonings, etc.
De-seed your butternut squash and remove the skin.
Add the squash and roasted cauliflower to the pot.
Pour in veggie broth and coconut milk. Simmer.
Pour soup into a blender and blend on high.
Transfer the soup back to the pot.

Love curry? You need to try my curried carrot and quinoa soup. It’s a family favorite.

Roasted Butternut Squash Soup

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Ingredients

1 medium butternut squash (about 3 cups, when peeled and chopped)
2 cups cauliflower
2 tablespoons avocado oil
2 tablespoons ghee
1 chopped leek
1 tablespoon minced garlic
5 sprigs fresh thyme (stems removed)
1 1/2 tablespoons curry powder
2 tablespoons nutritional yeast
3 cups veggie broth (no salt added)
2 cups coconut milk (lite or full-fat)
Sea salt and pepper to taste

Instructions

Preheat your oven to 400 degrees Fahrenheit. Using a fork, pierce the outside of your butternut squash a few times. Roast the squash, whole, until the outside is browned. You should be able to easily pierce the squash with a knife. This will take approx. 40 minutes.
While the squash is roasting, add your chopped cauliflower to a parchment-lined baking sheet with 1-2 tablespoons of avocado oil. When the squash is almost done, roast the cauliflower at 400 degrees Fahrenheit for 15-20 minutes.
Remove the butternut squash and cauliflower from your oven. While they cool, place a large pot over medium heat. Add your ghee, chopped leek (use the white / pale green portion only), minced garlic, thyme (stems removed), curry powder, and nutritional yeast to your pot. Sauté until the leeks are wilted and the curry powder has coated the ingredients (3-5 minutes).
Peel the skin from your butternut squash, chop the squash into large pieces, and remove the seeds. Add the squash and roasted cauliflower to your large pot. Mix until the veggies are evenly coated in the curry powder, leeks, and herbs.
Pour in your veggie broth and coconut milk. Bring to a boil. Once it reaches a boil, reduce heat to a simmer and place a lid on your pot. Simmer for 15 minutes.
Carefully pour the mixture into a blender (or use a hand blender). Blend until you reach desired creaminess. For a thinner soup, add more broth. Taste and add sea salt + pepper.
Divide into bowls and dig in! This will make 4-6 servings. Store in the fridge and it will last for up to 5 days.

Notes

If you make any of my recipes, please tag me (@wellnesswithedie) or use #wellnesswithedie on Instagram! That way, I can easily see your creations. For more recipes visit the wellnesswithedie.com.