20-minutes Butternut Squash Soup

20-minutes Butternut Squash Soup is a simple, easy and delicious side dish for a holiday dinner party or a quick healthy lunch to enjoy during fall cold-weather. It’s paleo, Whole30, gluten-free, dairy-free and low-carb

overhead view of Butternut squash soup bowl

Searching for a cozy and comforting soup recipe? Well, no need to look further because this 20-minutes Butternut Squash Soup has everything to warm your heart during the cold weather and keep you satisfied.

This soup is simply perfect to serve for Thanksgiving  and it’s also great to have it during any other occasion when you feel like having a bowl of delicious fall soup along with a quick salad. This is also a great recipe for a healthy meal since it’s paleo, Whole30, gluten-free, dairy-free and low-carb.

I love using butternut squash in my recipes, like in my Roasted Butternut Squash Cauliflower Salad, Rice with Roasted Butternut Squash and Dried Cranberries, and Ground Beef Butternut Squash Kale Soup. It’s such a healthy and delicious vegetable that’s packed with so much nutrition so you’ll love this soup.

20-minutes Butternut Squash Soup 2 bowls

Tips to make this 20-minutes Butternut Squash Soup:

  • This is my favourite version of this soup, but you can make your own version by mixing it up with a little bit of spices. I always like to add paprika and turmeric, but you can add also curry powder, cumin and even coriander. It’s totally up to you.
  • I used vegetable broth to make this 20-minutes Butternut Squash Soup because I would like to make it vegetarian/vegan. However, you can use beef/chicken broth if that’s what you have in your pantry.
  • If you follow a dairy-free diet this 20-minutes Butternut Squash Soup is definitely for you. For this recipe, I used almond milk, but you can also add any other type of nut milk or use coconut cream. If you eat dairy, just use heavy cream.
  • Don’t omit the nut milk or coconut cream because it helps to make this soup creamy.
  • The amount of vegetable broth or nut milk will depend on how thick you like your soup to be.
  • I use a hand blender to blend of the ingredients together, but if you prefer, you can use a counter blender or even a food processor. You just need to cool the soup slightly, and then pour into the blender/food processor (if necessary work in batches). Don’t forget to leave the hole in the lid open to allow the steam to escape.
  • And finally, taste the soup after you blend it to adjust the seasoning as necessary.

Time to garnish your 20-minutes Butternut Squash Soup:

You have lots of garnishing options here, but first I just want to say that this soup is so delicious on its own that if you want to skip this step, it’s totally fine too. But I always like to garnish my soup with chopped nuts or seeds such as sliced almond, pecans, walnuts, pistachios and pumpkin seeds. Also, don’t forget to chop some herbs to add more freshness to this dish such as parsley, thyme and basil. Some people like to top their soup with few drops of heavy cream as well. So, this is a great option if you are not following a dairy-free diet.

Love Butternut Squash? I’m sure you’ll love these recipes too:

Overhead photo of a white bowl with butternut squash soup with garnish.

20-minutes Butternut Squash Soup

20-minutes Butternut Squash Soup is a simple, easy and delicious side dish for a holiday dinner party or a quick healthy lunch to enjoy during fall cold-weather.
3.83 from 29 votes



  • • In a large stock pot, heat the olive oil over medium high heat.
  • • Add in the onion, stir to coat with olive oil and cook for about 2-4 minutes. Then, add in garlic and cook until the garlic becomes fragrant.
  • • Add in the butternut squash, salt, pepper, turmeric, paprika and onion powder. Sauté for about 5-7 minutes. Stir occasionally. 
  • • Add in vegetable broth and almond milk, stir to combine.
  • • Bring to a boil and then to a simmer for another 10 minutes. Remove from the heat and using an immersion blender, puree the soup ingredients until combined and smooth. Taste to adjust seasoning. 
  • • Serve into bowls and top with pistachios and parsley. 


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Serving: 1/4, Calories: 195kcal, Carbohydrates: 36g, Protein: 3g, Fat: 6g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 4g, Sodium: 1020mg, Potassium: 644mg, Fiber: 5g, Sugar: 18g

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20-minutes Butternut Squash Soup