Creamy Butternut Squash and Red Pepper Soup

What Makes This Recipe Great

Roasted butternut squash, red peppers, onion, and garlic blended with cinnamon, paprika, and red pepper flakes and balanced with creamy coconut milk. A smooth, velvety soup that pairs perfectly with a number of main dishes, or can be served on its own. 

I love this soup because it uses real, whole ingredients that are simple to find. The flavor is out of this world, with an option to spice it up or down, depending on your preference. It’s also Whole30, Paleo, Vegan, Gluten-Free, and Dairy-Free! 

If you love this creamy butternut squash soup with coconut milk, try my Healthy Roasted Tomato Soup or Creamy Whole30 Asparagus Soup.

Butternut Squash: You’ll need about 4 cups, cubed. You can purchase already cubed butternut squash or cube a whole one yourself. 

Veggies: Red bell pepper, onion, and peeled garlic cloves. 

Spices: Paprika, cinnamon, crushed red pepper flakes, salt, and pepper.

Broth: Use chicken broth or bone broth. If you want to make this soup vegan, swap it for vegetable broth or stock. 

Coconut Milk: I like to make this butternut squash soup with coconut milk. For best results, use a can of full-fat coconut milk.  Do not use refrigerated coconut milk as it is too thin. 

Olive Oil: You use any neutral oil of your choice. Coconut oil and avocado oil work well too. 

1. Preheat oven to 400 degrees F, and line a large baking sheet with parchment paper.
2. Add the butternut squash, bell peppers, onion, and garlic to the baking sheet, and drizzle with olive oil.
3. Sprinkle with paprika, salt, cinnamon, crushed red pepper flakes, and ground black pepper, then toss together to coat evenly.
4. Roast for 40 minutes until tender, flipping halfway through.
5. Cool for 5 minutes, then add all the vegetables to a blender with broth and coconut milk. Blend until smooth and creamy.
6. Transfer to a Dutch oven or a stockpot. Then simmer at medium-low heat on the stovetop for 15 minutes while stirring occasionally. Add more broth if you want a thinner consistency.
7. Remove from heat and taste to adjust seasoning. 
8. Serve hot, topped with your favorite garnishes. 

Expert Tips

• Add more broth if you want a thinner consistency.
• If you don’t have a high-speed blender, you can use an immersion blender. 
• If you don’t want to roast your veggies you can sauté them until tender. 

Variations & Substitutions 

• Sweetness: For sweetness, add a peeled and cored granny smith apple to your roasting pan and blend it into the soup once soft. You can also add a couple of teaspoons of maple syrup, if preferred. 
• Spice Level: If you want this soup spicier, add more crushed red pepper flakes or a little cayenne pepper. Alternatively, if you want a more mild spice, reduce the amount of red pepper flakes. 
• Dairy: If you aren’t dairy free, you can swap the coconut milk for heavy cream. 
• Butter: Some people like to add a cube of butter to the top of their soup once served. This adds a little more creaminess. Feel free to use vegan butter or skip this altogether. 
• Texture/Toppings: This is a smooth and creamy soup. Feel free to add texture with your favorite garnishes depending on your dietary preference. Some options include shredded parmesan, parsley, micro greens, bacon, chickpeas, pumpkin seeds, spices, coconut milk, and/or yogurt.

Storage Tips

• Store leftovers in the fridge for up to 4 days in an airtight container.
• This soup can also be frozen for up to 3 months.

Recipe FAQS

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