Healthy Paleo Butternut Squash Soup (Vitamix Option!)

This delicious, healthy butternut squash soup recipe features a rich & creamy blend of roasted squash, garlic, chicken broth, & coconut milk. Topped with crispy chopped bacon and cilantro pumpkin seeds, this beautiful soup bursts with flavor in every bite. Paleo, Gluten Free, Dairy Free, and Whole30

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This delicious, healthy butternut squash soup recipe features a rich & creamy blend of roasted squash, garlic, chicken broth, & coconut milk. Topped with crispy chopped bacon and cilantro pumpkin seeds, this beautiful soup bursts with flavor in every bite. Paleo, Gluten-Free, Dairy-Free, and Whole30.

What Makes This Recipe Work

Cozy soups are what I crave all Fall and Winter. My dairy-free, paleo butternut squash soup is no exception! This delicious blend of roasted squash, garlicky goodness, creamy coconut milk, and savory chicken broth is just incredible. Even more perfect, I top my squash soup with crispy bacon and cilantro pumpkin seeds and drizzle with coconut milk to make the flavors even more dazzling. This easy recipe is done in no time as I throw all the ingredients into my Vitamix and let that baby work for me!

Whole30 and Paleo compliant and low in carbs, this beautiful bowl of goodness is approved by my kids, husband, and even my new little puppy Archie. It’s a real crowd pleaser!

Ingredient Notes

chicken broth: chicken broth really adds to the savory flavor of the soup. I recommend chicken bone broth which really has some wonderful health benefits (like collagen!). You can find this in brands like Kettle & Fire from your local organic grocery store.

bacon: I think the crisp bacon topping adds a ton of depth and flavor to this squash soup. I always buy sugar-free bacon (which makes it Whole30 compliant!). However, feel free to omit the bacon. The soup alone will still blow your mind!

coconut milk: To make my butternut squash soup dairy-free, I use coconut milk. I love the thick, creamy flavor it adds!

butternut squash: If you feel totally overwhelmed by having to roast butternut squash, or you’re in a pinch and want something quick, you can buy pre-cut butternut squash at your local grocery store!

How To Cook Butternut Squash

So many readers wonder how to cook butternut squash. It does look quite intimidating, but I promise it’s actually quite easy!

  1. Preheat oven to 425º.
  2. Line a large roasting sheet with parchment paper. Place the butternut squash cut in half lengthwise (scoop out all the seeds just like you would a pumpkin), carrots, onion, and garlic on a roasting sheet. Drizzle with olive oil, salt, and pepper. Add to the top shelf of your oven.
  3. After 20 minutes of roasting, remove the onions and garlic. After 45 minutes, remove the squash and carrots. Make sure it is fork tender and allow to cool before scooping out the squash.

That’s it! All you have to do is cut the squash, scoop the seeds, drizzle with oil, and roast in the oven! Once cooled. scoop it out and add it to your blender. Cooking butternut squash has never been easier!

two bowls of squash soup with antique forks on a baking sheet

Peachy Tips & Tricks

If you don’t have a Vitamix to blend your butternut squash soup ingredients, don’t worry! There are alternative methods that will work just as well! The time it takes to blend may differ, but just eyeball it and know you’re done when all the ingredients are blended smooth!

alternative options: immersion blender, regular blender, Nutribullet, food processor

How I Serve This Soup

I drizzle the top of my roasted butternut squash soup with fresh coconut milk, pumpkin seeds, and crispy sugar-free bacon pieces. It’s perfect for any meal! Try warming up some of this soup in a mug in the mornings and sip on it on your drive to work. 

close up of healthy butternut squash soup with bacon, coconut cream, and pumpkin seeds

FAQs

Is butternut squash soup healthy for you?

Yes! A bowl of my paleo butternut squash soup is just 176 calories and 8 carbs (toppings included)! Have two bowls!

Can I meal prep this soup recipe?

Yes! To meal prep with this squash soup, I recommend making a big batch on Sunday and use for meals throughout the week. On occasion, I will make 2 batches and freeze the second batch for an easy meal later in the month.

Can you freeze butternut squash soup?

You can absolutely freeze this soup recipe. I love whipping up a few batches of this soup and storing them in freezer-proof containers. When ready to eat, I will thaw and reheat in my dutch oven. Freezing is perfect if you are craving a bowl of creamy butternut squash soup on a crisp fall day but don’t feel like cooking.  Last 3-5 months.

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Healthy Paleo Butternut Squash Soup | Vitamix Option


  • Author: Ashley McCrary
  • Prep Time: 10 minutes
  • Cook Time: 45 minutes
  • Total Time: 55 minutes
  • Yield: 6 servings 1x
  • Diet: Gluten Free

Description

This delicious, healthy butternut squash soup recipe features a rich & creamy blend of roasted squash, garlic, chicken broth, & coconut milk. Topped with crispy chopped bacon and cilantro pumpkin seeds, this beautiful soup bursts with flavor in every bite. Paleo, Gluten-Free, Dairy-Free, and Whole30.


Ingredients

Scale
  • 1 tbsp ghee
  • 1 tsp olive oil
  • 1/2 cup full-fat coconut milk
  • 4 cloves garlic
  • 1 3-pound butternut squash, cut in half lengthwise, seeds removed
  • 3 large carrots (diced in big chunks)
  • 1 medium onion (quarter the onion, big chunks)
  • 2 1/2 cups chicken broth
  •  3 slices bacon, chopped
  • salt and pepper to taste
  • pumpkin seeds and thyme for garnish

Instructions

  1. Preheat oven to 425F. Line a large roasting sheet with parchment paper. Place the butternut squash, carrots, onion, and garlic on a roasting sheet. Drizzle with olive oil, salt, and pepper. Add to the top shelf of your oven. Roast for 20 minutes. 
  2. After 20 minutes of roasting, remove the onions, carrots, and garlic. Roast the squash for 25 more minutes. Make sure it is fork-tender and allow it to cool before scooping out the squash.
  3. Once cool, start scooping out the inside and transfer the squash and carrots to your blender (I use a Vitamix) along with the onions and garlic. Add 2 1/2 cups of chicken stock. Depending on desired consistency, add more broth for thinner soup and less for a thicker consistency.
  4. Add in the ghee and coconut milk and blend until all ingredients are smooth.
  5. Add more seasoning to taste and top with bacon, fresh thyme, and pumpkin seeds. Drizzle everything with fresh coconut milk to make the flavors explode.

Notes

Store in an air-tight container in the fridge for up to one week and freeze for 3-5 months. 

For a dairy-free option, replace ghee with vegan butter. 

(Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.

  • Category: Main Dish/Soup
  • Method: Oven
  • Cuisine: Soup

Nutrition

  • Serving Size: 1 serving
  • Calories: 176
  • Sugar: 3.6
  • Sodium: 869
  • Fat: 14
  • Carbohydrates: 10
  • Fiber: 2
  • Protein: 5
  • Cholesterol: 12

Keywords: roasted butternut squash, butternut squash soup, whole30, paleo, healthy

Comments (11)

  • This sounds delicious! Do you have any suggestions for adding flavor when adding onions, pepper, and garlic are not an option?
    I have some big food sensitivities and spices are few and far between.
    Thank you, Stephanie

    Reply
  • This soup is delicious! Thank you for sharing. Does it freeze well?

    Reply
  • This. Was. Amazing! I did not alter the recipe in any way and loved every bite of it! Thank you for sharing!

    Reply
    • Thank you so very much!

      Reply
  • Amazing! So good!

    Reply
    • Thank you

      Reply
  • This soup is delicious! It’s great for Whole30 when you just want something light and not a full meal.

    Reply
    • Light and healthy…..yes ma’am Amanda I so agree. So glad you like the recipe. Thanks for sharing.

      Reply
  • Can you use frozen butternut squash?

    Reply
    • Sure!

      Reply
  • Wow! This was amazing!!!

    Reply

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