healthy creamless butternut squash sou
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5 from 1 vote

Healthy Creamless Roasted Butternut Squash Soup

A healthy cream-less roasted butternut squash soup that is vegan, paleo, whole 30 soup that is great for any day of the week. Roasting the butternut squash adds wonderful flavor to the soup. Pureeing the soup adds a creamy texture without adding calories.  Perfect for Thanksgiving and any Holiday celebration.  Freezes well!
Course Main Dish, Side Dish
Cuisine American
Keyword fall/winter comfort soup
Prep Time 10 minutes
Cook Time 1 hour 30 minutes
Total Time 1 hour 40 minutes
Servings 4 servings
Calories 206kcal


  • 1 large butternut squash, sliced in half and seeded
  • 2 large carrots, peeled, roughly chopped
  • 2 stalks celery, roughly chopped
  • 1 large onion, peeled and diced
  • 1 clove garlic, peeled and minced
  • 32 ounces vegetable stock, homemade or store bought. fat-free and low-sodium
  • 2 teaspoon coconut oil, divided
  • salt and pepper, to taste
  • coconut milk, garnish optional
  • basil, chiffonade, garnish optional


To Roast Butternut Squash

  • Preheat oven to 400 degrees.
  • To the flesh of the sliced butternut squash, drizzle and blend the coconut oil. Season with salt and pepper, to taste.
  • Place both pieces of squash, flesh side down onto a cookie sheet. Place in oven and cook 45 minutes.  Check for doneness.  The fork should insert into butternut squash flesh easily.  If not done, check every 5 minutes for doneness. 
  • Remove from oven. Let cool slightly.
  • Remove the flesh and discard the skin of the butternut squash. Set the butternut squash flesh aside until ready to add to soup. 

To Prepare the Soup

  • In a large Dutch Oven, over medium heat, add a teaspoon of coconut oil. Add the carrots, celery, and onion.  Saute for about 5 minutes to soften the vegetables. Add in and saute the garlic for another minute. 
  • Add the vegetable stock and butternut squash. Bring to a boil. Reduce heat to low, simmer for about 10 minutes
  • Use an immersion blender to blend the soup until smooth.  If you do not have an immersion blender. Place half the soup in a blender. place top and cover top with a towel. Hold towel on top and blend until smooth. Do the same with second half of soup.
  • Soup will be ready to serve.  This is an easy make-ahead soup.  Can re-heat on the second day. Also perfect as a make-ahead soup.  Freezes well, I prefer no longer than 3 months.  Defrost in the fridge. Reheat and enjoy.


  • Any nutritional data I provide is an approximation and actual┬ádietary information can vary based on ingredients and proportion sizes.


Serving: 4servings | Calories: 206kcal | Carbohydrates: 33g | Protein: 3g | Fat: 4g | Saturated Fat: 3g | Sodium: 523mg | Potassium: 937mg | Fiber: 5g | Sugar: 9g | Vitamin A: 29250IU | Vitamin C: 70.1mg | Calcium: 140mg | Iron: 1.8mg