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Creamy Butternut Squash Soup- with Coconut Milk! (Vegan, Dairy-Free, Gluten Free, Whole30)

by Capri Lilly

This Creamy Butternut Squash Soup is Vegan, Dairy, Gluten-Free, and DELICIOUS! Simply throw the butternut squash in the oven, and puree it with the just the right ingredients and you have a delicious, filling Vegetarian Butternut Squash Soup.

Butternut Squash soup is one of my fall time favorites. The first time I made it was a few years ago as my contribution to Thanksgiving Dinner. It had been my first time making the soup and I was quite nervous, wondering if anyone would actually like it.

Thanksgiving is a time when everyone in my family shows up and shows out with all of their incredible side dishes, desserts, drinks, and the whole gamut. Everyone in my family can cook, so Thanksgiving is the time when we all get to gather around the table and enjoy everyone’s specialty at once.

It was definitely a risk bringing a dish that i had never made before the Thanksgiving dinner, but I was confident that I could win over everyone’s tastebuds. And, that is exactly what I did! Not only did my family love the soup, but they went back for seconds and thirds— thank goodness I made a Crock Pot full of it! Everyone was asking for the recipe and to this day every Thanksgiving my family asks me, “Are you making that Butternut Squash Soup again?!”

It always makes me happy when people enjoy the dishes I make. It also makes me happy to share my recipes so others can try to make them as well. This soup is super easy to make and packs a lot of flavor. My Secret to making this soup creamy and flavorful is Coconut Milk! I simply add one 14 can of Organic Coconut Milk or Cream (whichever I have available) while cooking and it completely enhances the flavor profile of the squash. The coconut compliments the Butternut Squash perfectly as it highlights the buttery and creaminess of the squash while adding a subtle sweetness. I LOVE IT!

So here is one of my signature recipes! Maybe you can bring it to your next holiday party. I guarantee you it will be a hit!

Creamy Butternut Squash Soup

Creamy Butternut Squash Soup

Capri Lilly | GFB

  • prep time: 10 minutes
  • cook time: 45 minutes
  • total time: 55 minutes

Servings: 6


  • 1 Butternut Squash (About 3lbs)
  • 2 Carrots
  • 14 oz Coconut Cream (this is my secret ingredient to the incredible taste 😉) Or 14 oz Full Fat Coconut Milk
  • 3-4 cups Vegetable Stock, as needed
  • 1 yellow or white onion
  • 1/2 tsp Cinnamon
  • Pinch of Ground Nutmeg
  • Freshly Ground Pepper and Salt to taste
  • Avocado or Coconut Oil

For Garnish:

  • 1/4 cup Kale
  • 1/4 Red Onion
  • 3 tbsp Chopped Pecans


  1. To bake the squash, preheat oven to 425 degrees. Cut in half and place halves and drizzle oil to cover the inside of the squash (~1 tsp), then season with salt and pepper. Place the cut side down on a foil-lined, shallow baking dish. Bake for 30 to 50 minutes, until you can easily pierce the flesh with a knife. Scoop out and set aside.
  2. Heat about half the oil in a soup pot. Add the onion and sauté over medium-low heat until golden, about 8 to 10 minutes.
  3. Slice carrots into thin dials. Add carrots, squash, broth and spices. Bring to a simmer, then cover and simmer gently until the carrots are tender, about 10 minutes.
  4. Transfer the ingredients into a blender, adding in the vegetable broth, and purée until smooth. An immersion blender is even better and you can purée the soup inside the pot.
  5. Purée until it is a smooth consistency while adding in all of the vegetable broth. Stir in the coconut milk and bring the soup to a light simmer. Cook over low heat for 5 to 10 minutes, until well heated through. Season with salt and pepper.
  6. Just before serving, heat the 1 tbsp coconut oil in a large skillet. Add the red onions and sauté over low heat until golden and soft, about 3-5 minutes.
  7. Next, strip the kale leaves off the stems and cut into thin shreds. Stir together with the onions in the skillet. Add 1 tablespoon water, just enough to lightly steam the kale. Cover and cook over medium heat, until the kale is bright green and just tender, about 5 minutes.
  8. To serve, ladle soup into each bowl, then place a small mound of kale, onion, and crushed pecans in the center.



  • Serving: 6
  • Fat: 15.8g
  • Protien 2.3
  • Calories: 268

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Guyanese313 November 28, 2019 - 4:31 am

Step no. 2 says to “heat about half the oil in a soup pot”, how much is that exactly?

Capri Lilly November 28, 2019 - 6:16 pm

Thanks for asking! Use 1-2 tbsp Coconut or Avocado Oil.

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