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What Great Grandma Ate / Recipes / Soups / Creamy Butternut Squash and Red Pepper Soup

Creamy Butternut Squash and Red Pepper Soup

Last Updated on January 9, 2023 by Jean Choi 2 Comments

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Grab a copy of my cookbook, Korean Paleo: 80 Bold-Flavored, Gluten- and Grain-Free Recipes!

This creamy, savory, and spiced butternut squash and red pepper soup has simple ingredients, a delicious, roasted flavor (with a kick!), and is made right in your blender! The perfect soup for cozy nights, holidays, and family gatherings. 

a white bowl filled with a creamy, blended soup and topped with pepper, parmesan cheese, and microgreens

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.

Watch a Short Video of This Recipe

Ingredient Notes

labeled ingredients for butternut squash and red pepper 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. 

Step-by-Step Instructions

numbered step by step photos for how to make this recipe
  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. 
an overhead shot of a bowl of butternut squash soup with coconut milk, parmesan cheese, and microgreens

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.
a closeup of a white bowl filled with soup

Recipe FAQS

What spice goes well with butternut squash?

Butternut squash is mild in flavor so there are many different spices that jazz it up. The cinnamon and red peppers in this recipe add so much flavor. 

Is butternut squash an inflammatory food?

Butternut squash is actually an anti-inflammatory and has tons of health benefits. Keep in mind that this soup is mixed with other ingredients that might not agree with your dietary needs. However, if you are eating Whole30, Paleo, or Vegan, this soup is a great option for you!

How do I make my butternut squash soup thicker?

You can add a teaspoon of tapioca flour to your soup to thicken it. Once to stir it in, wait at least one minute to thicken before adding any more. Only add a teaspoon at a time until your desired consistency is reached. 

Can I make this soup vegan?

Yes! Making the butternut squash soup with coconut milk eliminates the dairy, and using vegetable broth will make it vegan!

Try These Cozy Soup Recipes…

Easy Instant Pot Cabbage Soup

Instant Pot Leftover Turkey Soup

Italian Sausage and Pasta Soup

Korean Radish Soup

Creamy Vegan Green Pea Soup

If you try this butternut squash and roasted red pepper soup, please leave a comment below! I love to hear from all of you! Follow me on Instagram for more of the latest recipes I’m working on.

a closeup of creamy butternut squash soup with coconut milk topped with parmesan cheese, microgreens, and black pepper

Creamy Butternut Squash and Red Pepper Soup

This creamy, savory, and spiced butternut squash and red pepper soup has simple ingredients, a delicious, roasted flavor (with a kick!), and is made right in your blender! The perfect soup for cozy nights, holidays, and family gatherings. 
5 from 1 vote
Print Pin Rate
Course: Appetizer, Main Course, Side Dish
Cuisine: American
Keyword: butternut squash and red pepper soup, butternut squash soup with coconut milk, creamy butternut squash soup, paleo, vegan, whole30
Prep Time: 15 minutes
Cook Time: 55 minutes
Total Time: 1 hour 10 minutes
Servings: 4 servings
Calories: 258kcal

Ingredients

  • 4 cups butternut squash cubed (about 1 small squash)
  • 3 red bell peppers halved and seeded
  • 1 large onion cut into chunks
  • 6 garlic cloves peeled
  • 2 tbsp extra virgin olive oil
  • 1 tsp paprika
  • 1 tsp sea salt
  • 1/2 tsp cinnamon
  • 1/4 tsp crushed red pepper flakes
  • 1/8 tsp ground black pepper
  • 2½ cups chicken broth or bone broth or vegetable broth, for vegan
  • 1/2 cup full-fat coconut milk
  • OPTIONAL: shredded parmesan, parsley, microgreens, bacon, pumpkin seeds, spices, coconut milk, and/or yogurt for garnish

Instructions

  • Preheat oven to 400 degrees F, and line a large baking sheet with parchment paper.
  • Add the butternut squash, bell peppers, onion, and garlic to the baking sheet, and drizzle with olive oil.
  • Sprinkle with paprika, salt, cinnamon, crushed red pepper flakes, and ground black pepper, then toss together to coat evenly.
  • Roast for 40 minutes until tender, stirring halfway through.
  • Cool for 5 minutes, then add all the vegetables to a blender with broth and coconut milk. Blend until smooth and creamy.
  • 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.
  • Remove from heat and taste to adjust seasoning.
  • Serve hot, topped with your favorite garnishes.
Nutrition Facts
Creamy Butternut Squash and Red Pepper Soup
Amount Per Serving (1 serving – makes 4)
Calories 258 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 7g44%
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Sodium 655mg28%
Potassium 834mg24%
Carbohydrates 28g9%
Fiber 6g25%
Sugar 9g10%
Protein 9g18%
Vitamin A 17962IU359%
Vitamin C 148mg179%
Calcium 97mg10%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

Video

Notes

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 sautee 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.
What Great Grandma Ate / Jean Choi is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Regarding other affiliate links and affiliate relationships: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. Thank you for your support and understanding.


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By Jean Choi | January 9, 2023

Comments

  1. Erin says

    January 16, 2023 at 12:20 pm

    5 stars
    Veggies smell so good as they roast and it’s such an easy recipe to put together! Definitely going in the rotation.

    Reply
    • Jean Choi says

      January 16, 2023 at 2:43 pm

      Thank you so much!!!

      Reply

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Welcome!

headshot of Jean Choi - blogger of What Great Grandma Ate I’m Jean and I’m a Nutritional Therapist (NTP) living in Southern California with my husband and 2 dog babies. On WGGA, you’ll find simple and easy gluten-, dairy-, and processed sugar-free recipes that focus on quality nutrients, and of course, never sacrifice on taste. I believe that the food you love should love you back, making you feel amazing inside and out. I apologize in advance for my inappropriate jokes and misunderstood sarcasm! More About Jean

Recipe Key

  • 3030 Min or Less
  • AIPAIP
  • EFEgg Free
  • LCLow Carb
  • NFNut Free
  • PPaleo
  • VVegan
  • W3Whole 30

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