Healthy Golden Butternut Squash Soup


This nourishing butternut squash soup recipe was submitted a decade ago by a reader named Rosey. Today I’m giving the recipe a revival, as it became a bit buried within our website. We call this soup “Golden” because the warm, healthy spice infusion of turmeric, ginger and pepper enriches the hue and reminds us of the popular beverage, Golden Milk. These spices along with other immune-boosting ingredients, pair beautifully with sweet butternut squash and creamy coconut milk for a comforting autumn dish.

Golden Butternut Squash Soup - super nutritious, delicious, creamy and dairy-free

Special Diet Notes: Golden Butternut Squash Soup

By ingredients, this recipe is dairy-free, egg-free, gluten-free, grain-free, nut-free, peanut-free, soy-free, vegan, plant-based, vegetarian, and generally top food allergy-friendly.

3.5 from 2 reviews
Golden Butternut Squash Soup
Prep time
Cook time
Total time
This butternut squash soup is easy to make, and will keep in the refrigerator for a few days, for a quick meal throughout the week. It can also be frozen. I recommend placing servings in ziptop bags, letting the air out, sealing and laying flat to freeze. They should stack nicely in your freezer this way.
Serves: 4 to 6 servings
  • 1 tablespoon oil
  • 2¾ cups vegetable broth, plus additional as needed
  • 1 large onion, chopped
  • 3 medium garlic cloves, chopped
  • 1 tablespoon chopped fresh ginger
  • 1 teaspoon ground turmeric
  • 1 teaspoon curry powder
  • 1 medium sized butternut squash, peeled and cut into about ½ inch pieces (about 3 cups)
  • ¾ cup full-fat coconut milk
  • Salt, to taste (Editor's Note: start with ½ teaspoon and add more as needed until the flavor comes alive - do not under-salt!)
  • Black or white pepper, to taste
  • 2 tablespoon chopped fresh cilantro or chives
  1. Heat the oil in a large soup pot over medium heat. Add the onion and saute for about 5 minutes, stirring frequently, or until translucent.
  2. Add the garlic, ginger, and continue to sauté for 1 more minute.
  3. Add the turmeric and curry powder and satue for 30 seconds. Stir in the squash and broth.
  4. Turn the heat up to high, and bring the soup to a boil. Once it comes to a boil, reduce the heat to medium low and simmer uncovered until the squash is tender, about 10 minutes.
  5. Place everything in a blender in batches, along with the coconut milk. Make sure you blend in batches filling your blender only half full. Start on low speed, so the hot soup does not erupt and burn you. Blend until smooth, about 1 minute.
  6. Thin the soup with additional broth, if it is too thick for your tastes. Season to with salt and pepper (again, do not under-salt! The flavor should taste full-bodied).
  7. Ladle into bowls and optionally garnish with cilantro or chives.
Alisa's Note: Based on reader feedback, I added a few minor changes to Rosey's recipe to ensure it works well for everyone going forward!

Some More Butternut Squash Recipes

Roasted Butternut Squash Muffins (optionally nut-free, soy-free & vegan)

Low Fat Roasted Butternut Squash Muffins Recipe - Deliciously Dairy-Free!

Butternut Squash Quinoa with Arugula (vegan, gluten-free, optionally nut-free or soy-free)

Blueberry, Arugula and Butternut Squash Quinoa Recipe - dairy-free + vegan, gluten-free, healthy and great for lunch boxes, a light vegetarian meal or holiday side.

Mac ‘n Peas with Creamy Butternut Squash Sauce (vegan, soy-free & optionally gluten-free)

Mac ’n Peas with Creamy Butternut Squash Sauce - dairy-free and vegan recipe!

About Author

Alisa is the founder of, Food Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living, and the new cookbook, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. Alisa is also a professional recipe creator and product ambassador for the natural food industry.


  1. I loved the smell of this and my kids enjoyed it, but it tasted too much like pureed baby food in texture. The flavor wasn’t as great as the smell either. 🙁 I was totally disappointed because it seemed like great ingredients/combo, but I was personally not a fan.

    • I’m so sorry it didn’t work out well for you Sara! Some people like butternut soup thicker. If you don’t, I recommend thinning it with more broth. This rarely dilutes the flavor since the broth itself adds more supporting flavors. Also, I’m not a fan of the fact that they submitted the recipe as “salt to taste” especially since it is soup. Soup always requires more salt than we think to get full flavor. I would start with at least 1/2 teaspoon, but might end up with 1 teaspoon or so. Not sure if you did add close to that amount. Regardless, thank you for your feedback! I am going to make one modification on their recipe – just based on my own recipe creation work, so that I can help ensure it works deliciously for others!

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