Creamy Butternut Squash Soup (Healthy & Dairy-Free!)
This better-for-you butternut squash soup is silky, comforting, and nourishing. Carrots add sweetness and extra nutrients, and you get all the creaminess you crave—without using heavy cream or coconut milk. It’s a simple, feel-good bowl you’ll want to make all season long.
Ingredients
- 1 tablespoon olive oil or avocado oil
- 1 yellow onion, diced (about 1¾ cups)
- 1½ to 2 pound butternut squash, peeled and cubed (about 4 heaping cups)
- 1 pound carrots, peeled and cut into rounds (about 2 heaping cups)
- ¼ teaspoon ground cinnamon
- ¼ teaspoon kosher salt, plus more to taste
- ¼ teaspoon black pepper, plus more to taste
- 4 cups reduced-sodium broth or stock
Instructions
- Heat the oil in a large pot or Dutch oven over medium-high heat. Add the diced onions and sauté until translucent and soft, about 6-7 minutes.
- Add the cubed butternut squash, carrot rounds, cinnamon, salt, and black pepper. Sauté for 1-2 minutes, letting the vegetables sear lightly.
- Pour in the broth, then increase the heat to bring the mixture to a boil. Once boiling, reduce the heat to low, cover, and let it simmer for 20-25 minutes, or until the vegetables are tender when pierced with a fork.
- Use an immersion blender to purée the soup directly in the pot until smooth. Alternatively, transfer it in batches to a blender or food processor and blend until smooth. Season with additional salt and pepper to taste. If desired, add a pinch of cayenne for a touch of heat and garnish with toasted pumpkin seeds or sunflower seeds. Ladle the soup into bowls and enjoy warm!
Notes
- For added flavor depth, try incorporating fresh herbs:
- Add a sprig of sage or thyme while simmering; remove before blending for a subtle, earthy flavor.
- Add a sprig of rosemary to the simmering pot, but use sparingly as rosemary can be strong.
- For a slight kick, add cayenne pepper to taste when seasoning the finished soup.
- If you’d like a super thick soup, you can use 3 cups broth versus 4. I like it as is with the 4… it’s smooth and delicious and butternut-forward, but thanks to the carrots, it’s lighter.
- Store in an airtight container in the fridge for up to 5 days. Freeze in individual portions for up to 3 months.
- Reheat gently on the stove or in the microwave, stirring occasionally.
Nutrition Information per serving
Serving Size: 1 cupCalories: 90Carbohydrates: 18gProtein: 2gTotal Fat: 2g— Unsaturated Fat: 2g— Saturated Fat: 0gCholesterol: 0mgSodium: 140mgPotassium: 480mgFiber: 4gTotal Sugar: 6g— Natural Sugar: 6g— Added Sugar: 0gVitamin A: 17539IUVitamin C: 21mgCalcium: 71mgIron: 1mg
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.