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Top shot of three creamy butternut squash soup in grey bowls with a spoon

Roasted Butternut Squash Soup

This roasted Butternut Squash Soup is rich, creamy and simple to make with cubed butternut squash, sweet potato, carrots, apples and cozy spices. Perfect for fall, winter or anytime you're craving a healthy and delicious comforting soup. Naturally vegan, gluten-free, paleo and Whole30 compliant.

Course Soup
Cuisine American
Keyword paleo soup, pumpkin soup, vegan pumpkin soup, whole30 soup
Prep Time 15 minutes
Cook Time 45 minutes
Servings 8 servings
Calories 126 kcal
Author Kelly


For the soup

  • 1 medium / medium-large butternut squash peeled and cubed
  • 1 medium sweet potato peeled and cubed
  • 1 medium carrot peeled and chopped
  • 1 small Honeycrisp or Gala apple cored and roughly chopped
  • 1 medium white or yellow onion roughly chopped
  • 1 whole garlic bulb
  • 2 1/2 tbsps avocado oil or olive oil
  • Kosher salt or sea salt to taste
  • Cracked black pepper to taste
  • ¼ tsp dried ginger
  • tsp dried nutmeg
  • 2 sprigs fresh thyme
  • 1 cup canned coconut milk plus more for garnish
  • 1 ½ - 2 ¼ cups vegetable broth depending on how thick you want the soup
  • Kosher salt or sea salt to taste
  • Cracked black pepper to taste

For the optional garlic bread

  • 1 Italian or French baguette
  • 2 whole garlic bulb
  • 1 tsp avocado oil or olive oil
  • 1/2 cup unsalted butter. softened at room temperature (dairy-free or regular)
  • 2 tbsp chopped fresh parsley
  • 2 tbsp chopped fresh basil
  • 1 tsp dried oregano
  • 3 tbsp grated parmesan (dairy-free or regular)
  • Kosher salt or sea salt, to taste
  • Cracked black pepper, to taste 


For the soup

  1. Preheat the oven to 400F.
  2. Peel and cut the butternut squash and sweet potatoes into cubes. Peel the carrot and cut into thirds. Chop the apple. Peel and chop the onion.
  3. Grab a large rimmed baking sheet, and line with parchment paper (for easier clean-up). Add the cubed butternut squash, sweet potato, carrot, apple and onion. Drizzle with oil and season with salt, black pepper, ginger, nutmeg and thyme. Toss and mix until well coated.
  4. Slice off the tops of the garlic bulbs (two for the garlic bread) so the tips of each clove are exposed. Place on an aluminum foil sheet (large enough to wrap the garlic heads) and drizzle with oil and season with salt and black pepper. Wrap and cover completely with the aluminum foil. Nestle in a corner or the middle of the baking sheet with the other vegetables. Roast in the oven for 35-40 minutes, or until the vegetables are fork-tender. Remove the baking sheet from the oven and let it cool for 8-10 minutes.
  5. Transfer the roasted butternut squash, sweet potato, carrot, apple and onion to a large dutch oven or a high-speed blender. Squeeze the roasted garlic out of the bulb, add to the pot or blender and discard the peel. Use an immersion blender or a high-speed blender to blend until smooth and creamy. Pour in the coconut milk along with 1 ½ cups of the vegetable broth. Blend again until smooth and combined. Taste and season with more salt and black pepper, as needed. Add more vegetable broth only as much as needed, and blend again until creamy or desired consistency is reached.
  6. Serve in a bowl with a drizzle of coconut, fresh thyme, cracked black pepper, some pumpkin seeds and some garlic bread for dunking.

For the optional garlic bread

  1. While the vegetables are roasting, make the garlic butter.

    Add the butter to a medium mixing bowl. Add the parsley, basil, parmesan, salt and pepper. Use a fork to mix until well combined. Once the roasted garlic is ready, grab two garlic bulbs and squeeze out the garlic, then add to the bowl.

    Mix again. Place the baguette on a cutting board and use a sharp knife to slice into crostinis. Spread the butter mixture dividing evenly between all the bread slices. 

    Place on a parchment-lined baking sheet and toast in the oven at 350 for about 10-15 minutes until the baguette gets toasty, but not burnt, soft on the inside, and the butter mixture has melted. Cut into half and serve alone or with soup.

Recipe Notes

How to Store and Reheat Leftovers

This vegan butternut squash soup can be stored in an airtight container in the fridge for up to 3 days. Reheat your soup over low heat, stirring continuously, until hot. Don't let your soup come to a boil or the ingredients may separate.

How to freeze:

Allow the soup to cool down fully and transfer to an airtight container (only filling 2/3 full). Store in the freezer for up to 2 months.

How to thaw:

Thaw it overnight in the fridge before reheating. 

Nutrition Facts
Roasted Butternut Squash Soup
Amount Per Serving (1 serving)
Calories 126 Calories from Fat 54
% Daily Value*
Fat 6g9%
Carbohydrates 19g6%
Fiber 3g12%
Sugar 6g7%
Protein 2g4%
* Nutrition facts are provided as a courtesy using the WPRM recipe calculator. It is best to make your own calculations to ensure accuracy. We expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website. Percent Daily Values are based on a 2000 calorie diet.