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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.
Course Side Dish, Soup
Cuisine American
Keyword butternut squash, Easy Low-carb Dinner Rolls, Easy Whole30 Pumpkin Chili, gluten-free, paleo, soup
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4 bowls
Calories 195kcal



  • • 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. 


  • For more soup recipes, please click here
  • You can swap the fresh minced garlic for garlic powder if you do not have garlic on hand.
  • If the butternut squash is difficult to cut, you can microwave it to soften.
  • You can buy pre-cut butternut squash to speed up the prep time.
  • To store: Store leftover butternut squash soup in an airtight container in the fridge for up to 5 days. 
  • To reheat: Reheat the soup in the microwave or on the stovetop until hot. Since it's thick, you'll need to stir it throughout. 
  • To freeze: Freeze the soup for up to 3 months. Make sure you leave space when freezing as liquid expands as it freezes.


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