Butternut Squash Soup


With just 4 ingredients –oil, onion, squash, and water, Butternut Squash Soup is a delicious comfort food that’s easy to make! If you want a richer soup, use my homemade Bone Broth recipe in place of the water. Bone Broth will add protein as well as gut healing nutrients. Use water if you’re making this easy soup recipe for your vegan friends. Vegetable stock will also work very well in this soup recipe for vegans.

When I make this Butternut Squash Soup I use a butternut squash that weighs around 2.5 pounds before I remove the peel and the seeds. If you use a larger squash your soup will be thicker and creamier. Likewise, if you use less squash, the soup will become more watery. This easy soup recipe is incredibly flexible and would be fantastic with acorn squash, butternut squash, or even pumpkin.

Print Recipe
  1. In a large soup pot, warm oil over medium heat
  2. Caramelize onion, sauteing 10-15 minutes until golden brown
  3. Add squash cubes and cook for 10 minutes, until squash is barely soft
  4. Pour water or stock over squash mixture
  5. Bring to a boil and simmer for 10 minutes
  6. In a vitamix, puree in small batches on low, working up to high speed until mixture is smooth
  7. Serve
Yum best ever!!! Thanks so kindly!

This Paleo Butternut Squash Soup recipe is perfect for a cold winter’s day. We’ve had a lot of those lately. I haven’t worn anything outside but snow boots in all of 2007. And we just had our 7th snow storm in seven weeks. I don’t mind, I was raised in California where we pretended that a heavy frost was “snow.” Here’s to staying warm with a big dose of healthy soup!

Here are some of my other healthy soup recipes:

There is no Nutrition Label for this recipe yet.


47 responses to “Butternut Squash Soup”

  1. I tried this recipe because it was so simple and the only thing I changed was roasting the cubed squash for 2 hrs before blending with the rest of the ingredients. I was hoping to create a bit of depth and maybe some sweetness from carmelization. I didn’t create the carmelization, but the soup has a hearty depth that is very satisfying and delicious even without being a bit sweeter as I usually prefer. Next time I may still try roasting in a larger pan uncovered with the onions to a full carmelization just to compare. Or what would you suggest? Thank you for sharing your recipe Alana! This is a good one to keep sharing.

    • Diane, if you caramelize the onion for the full 15 minutes it should work really well and create a nice sweetness. You could also add a couple of drops of stevia to up the sweetness as well :-)

  2. How much butternut squash is needed? Wanted to use frozen but not sure how much = 1 med squash. Can it be made in a slow cooker?

    • Denise, thanks for your question! I would use about 5 cups squash in this recipe. I haven’t tried it in a slow cooker so not sure about that :-)

  3. Elana, Hello again! Paleo Butternut Squash Soup, yum best ever!!! Thanks so kindly! My special wishes to you and to all those who you love and love you back abundantly, have a New Year that is more special than it has ever been. May health bless you plentiful in 2019! Jason

    • Jason, thanks for all of your lovely comments and for your super sweet wishes! Glad to hear this soup is yum, best ever :-)

  4. Hi Elana! :) I have a friend who is allergic to onions. What do you think about swapping them out for leeks? xoxo Jules

  5. I just made butternut squash soup on Sunday! I use carrots and squash and roast them first. I season with EVOO and a seasoning blend that has salt, pepper, turmeric, allspice, chili pepper, coriander, cayenne, nutmeg and funegreek. I add fresh grated ginger and a little cinnamon to the soup as well. After the veggies are roasted I throw them in the pot with the stock, sautéed onions and garlic. I then use the immersion blender or Vitamix to puree till velvety. It’s easy, healthy and so good. Brought some to work today and coworkers who say they don’t like squash loved it. I like to garnish with some pepitas or a little popcorn for texture and a little swirl of pure maple syrup. If not doing paleo brown butter and sage is amazing on top. Looking forward to trying your version next!

  6. I have not tried this recipe, but I have my own tried and tested, handed to others too.
    Butternut,onion, cooked and blended,
    seasoning, coconut milk (once soup is not scolding) add half an orange squeezed,
    Nutmeg, salt, pepper tp your taste

    Can have hot or cold

  7. Holy moly! This is so so so so good!!!!!!!! Thank you! I made it as listed and it’s smooth, creamy, filling, and very tasty. It didn’t last a day and it was just me eating it. ;)

  8. This soup is really god with rosemary. I make it often. I never measure anything and it always turns out great! It is also very filling.

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