Butternut squash is my favorite vegetable. It is versatile, loaded with nutrients, tastes sweet and has a beautiful color, which, of course makes a beautiful soup! This Creamy Butternut Squash Soup takes only 30 minutes to make, freezes beautifully and I offer a Paleo-Whole30-dairy free option.
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Creamy Butternut Squash Soup with a Paleo/Whole 30 option garnished with chives and pine nuts in white bowl


How to Work with Butternut Squash:

You can buy pre-cut butternut squash in many grocery stores these days. My advice on this? Make sure it’s fresh. Feel it through the bag to make sure it’s not mushy or slimy and check the date it was packaged. If it’s firm and fresh and brightly colored, go for it! But if it’s anything less than that, go for doing it yourself. So working with butternut squash can be difficult, unless you have the right tools. You need a good sharp knife (my favorite) and a “Y” peeler (affiliate links). With these two tools peeling and cutting a butternut squash is a piece of cake!

A woman demonstrating how to peel and cut a butternut Squash for Creamy Butternut Squash Soup

 How To Make the Soup:

After dicing, simply boil the squash in broth until soft (see how to make your own broth here). Add spices and caramelized onions….

Three photos depicting how to cook Creamy Butternut Squash Soup

… then blend with half and half, or for a dairy free version use coconut milk. I use a Blendtec Blender. If a new Blendtec isn’t in the budget you may wish to consider a factory certified reconditioned blender for about half the price! I got one and I love it! See the Factory Re-certified Blendtec Total Blender Classic Series.

Two photos showing how to bend Creamy Butternut Squash Soup in a blender

Or you could use an  immersion blender and blend right in the pot. It takes a little longer but still works, just be really thorough.

Creamy Butternut Squash Soup in a stock pot being blended with an immersion blender

That’s it!

A creamy, nutrient dense, delicious fall soup in a half hour. By the way this soup freezes beautifully! I think this is a perfect fall winter soup! Enjoy ~ Linda Spiker

A white bowl full of Creamy Butternut Squash Soup with a Paleo/Whole 30 option


The Recipe: Creamy Butternut Squash Soup

You will needlarge stock pot and a blender or immersion blender.

Creamy Butternut Squash Soup
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins

Creamy dreamy butternut squash soup in a half hour. To make a dairy free version use coconut milk instead of half and half. If cutting your own butternut squash, allow five extra minutes.

Course: Soup
Cuisine: American
Keyword: dairy-free recipe, easy dinner recipe
Author: Linda Spiker
  • 32 oz chicken or veggie broth
  • 6 cups butternut squash, peeled and cubed
  • 1/2 teaspoon ground black pepper
  • 1/8 teaspoon cayenne pepper
  • 1 medium yellow onion, peeled and chopped
  • 1 clove garlic, peeled and minced
  • 2 Tablespoons butter, ghee, olive oil or coconut oil
  • ½ teaspoon dried marjoram
  • 1 ½ cup half and half (or coconut milk for dairy free version)
  • Sea salt to taste
  • Toasted pine nuts and dried cranberries or chives for garnish (optional)
To make this recipe Paleo and Whole30 use dairy free options offered
  1. Prep all ingredients

  2. In large stock pot, bring broth, squash, marjoram, black pepper and cayenne pepper to boil.
  3. Turn heat down and simmer for 15 minutes or until butternut squash is very tender

  4. While squash is simmering, sauté onion in a small pan with garlic and butter (or ghee, olive oil or coconut oil) until soft (about 5 minutes)

  5. When squash is tender, add sautéed onions and half and half (or coconut milk) to squash mixture, stir.

  6. Ladle into a blender and very carefully puree until smooth.
  7. You may have to split into portions to fit your blender (or use a hand held immersion blender). Return to pot and heat thru. Do not bring to a boil again.
  8. Add sea salt and pepper to taste if needed.
  9. Garnish with chives and toasted pine nuts.




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Soup, main course, side dish, gluten free, dairy free option, vegetarian and vegan option