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The Best Butternut Squash Soup – Gluten & Dairy Free

The holidays might be over, but that doesn’t mean soup season is over! And ohhhh boy, do I have a good recipe for you today. This butternut squash soup is gluten free, dairy free and vegan but with all the warmth and creaminess you crave from a soup. Before we dive into the recipe, let’s cover a few of the details that make this soup such a healthy choice.

Hello Veggies!

As you might have guessed, this recipe calls for a healthy dose of butternut squash. Additionally, you will also need one onion and a few large carrots (or sub baby carrots if you’re too lazy to peel and chop large carrots, like I was!)

Hello Fiber!

As you know, veggies are a great source of fiber, and butternut squash is no different. In fact, one cup of cooked butternut squash contains ~7 grams of fiber. That’s over 20% of your daily recommended dose! Couple this with a few additional grams of fiber from the carrots and onion, and you are well on your way to meeting your daily fiber quota. Fiber is mission critical to maintaining a healthy gut as it feeds the good gut bacteria and promotes the elimination of waste and toxins. Interested in learning more? Check out my article on five amazing benefits of fiber.

Hello Vitamins!

Butternut squash, carrots and onions all pack a punch in terms of vitamins. Between the squash and carrots you’ll have enough Vitamin A to restore your 20/20 vision. Or, at least, you’ll easily exceed the daily recommended dose. These veggies also contain an impressive mix of B vitamins. From B1, B3, B6 and B9, each B vitamin offers its own health benefits. Interested in learning why I’m obsessed with B vitamins and my daily B-complex? Check out my post here. This soup also packs an impressive punch of potassium, manganese and other essential nutrients.

Hello Healthy Fats!

What I love most about this recipe is that it’s dairy free. Rather than using cream or another dairy product to provide the creamy, warm texture, this recipe uses coconut milk. And you guessed it! Coconut milk is loaded with its own plethora of health benefits.

While coconuts, coconut milk, coconut water, etc. have been around forever, since the rise of keto, coconuts are more popular (and widely used!) than ever. And for good reason! Coconuts, and their milk, contain MCT fats. Recent studies have suggested that MCTs may help improve a person’s metabolism, reduce appetite and increase fat burning. Further, MCTs support the production of ketones, an essential part of a ketogenic diet.

Coconuts are also packed with fiber, vitamins and nutrients, making them as nutritious addition to this already nutritious soup.

The Recipe!

Now that you know why this soup deserves a spot on your menu, let’s get to the recipe!

  • 2 lbs of cubbed butternut squash (or the squash from a ~3 lbs squash)
  • 3 large carrots, chopped into large chunks
  • 1 medium onion, chopped into large chunks
  • 2.5 cups of chicken broth (or sub bone broth for extra digestive support! Check out my article on the benefits of bone broth here.)
  • 2 cloves of garlic
  • ½ cup full fat coconut milk
  • 2 tbsp avocado oil
  • 1 tsp dried thyme
  • Salt & pepper to taste

Suggested (Optional!) Toppings:

  • Pumpkin seeds
  • Fresh bacon bits
  • An extra drizzle of coconut milk


  1. Begin by preheating the oven to 425F.
  2. Add the chopped butternut squash, carrots, onion and garlic to a baking sheet. Drizzle the avocado oil, thyme and a healthy dose of salt and pepper over the veggies. Using your hands, mix the veggies until they are evenly coated.
  3. Bake the veggies at 425F for ~25 minutes, stirring halfway through.
  4. Once the veggies are fork tender, remove from the oven and transfer them to a blender (or medium size pot if you plan to use an immersion blender!)
  5. Add the chicken broth and coconut milk to the blender, and blend until smooth. For a less creamy texture, add additional chicken stock.
  6. Ladle the soup into bowls, garnish with your desired toppings and enjoy! Note, you may need to heat the soup on the stove before serving.

Parting Words:

I can’t wait to hear what you think of this recipe! Interested in other healthy recipes or health and wellness tips? Follow us on social media (Pinterest, Instagram, TikTok & YouTube!




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