Whole30 Butternut Squash Soup (Paleo)
This easy Whole30 Butternut Squash Soup is filled with warm and cozy flavors. It is truly comfort food at its best! This Paleo soup is incredibly easy, creamy, and made with wholesome ingredients. It is great for lunch, dinner, meal prep or leftovers!
Why You’ll Love This Whole30 Soup
- This soup is the perfect balance between sweet and savory.
- This soup can be made with frozen or roasted butternut squash.
- The crispy bacon garnish adds the best salty crunch texture.
- This Paleo butternut squash soup is made without heavy cream, without carrots, without apple and without potatoes.
- This recipe is Whole30 approved, Paleo, Grain Free, Gluten Free, Dairy Free, and Sugar Free.
- You will also love this Gluten Free Tortellini Soup!
What is Butternut Squash?
Butternut squash is a winter squash that grows on a vine. It has a slightly sweet and slightly nutty flavor. This healthy squash has a very similar taste to pumpkin.
Butternut squash is very healthy! It is high in fiber, Vitamin A and Vitamin C. Additionally, this low calorie food is great in both sweet and savory recipes. It can be roasted, sautéed, puréed, or toasted.
How to Roast Butternut Squash
Butternut squash is insanely delicious when roasted! See How To Roast Butternut Squash for more tips and tricks.
First, preheat oven to 400 degrees Fahrenheit. Line baking sheet with parchment paper.
Slice squash in half lengthwise. Scoop out seeds. Brush insides with olive oil or melted coconut oil.
Bake face down for 35 to 40 minutes or until fork tender.
For this Paleo butternut squash soup, use a large spoon to scoop out roasted insides of squash.
Ingredients & Substitutions
The butternut squash is the heart of this Whole30 approved soup. If needed, frozen cubed squash can be used.
The olive oil helps soften the onion while cooking. It gives this soup a hearty flavor. Avocado oil, ghee, grass fed butter, or coconut oil can be used as the cooking fat.
White onion is the best for this recipe.
The spices and seasonings add both a sweet and savory flavor. Feel free to adjust amounts to suit your taste.
The chicken broth adds a hearty flavor. Feel free to use vegetable broth (and omit bacon) for a Vegan option.
Canned coconut milk is thick, creamy and smooth. Do not substitute another type of milk.
The crispy bacon garnish is optional but highly recommended!
How To Make
Step 1
In a Dutch oven or large skillet over medium heat, add olive oil, diced onion and minced garlic. Cook for 5 to 6 minutes, or until onion has become soft.
Step 2
Next, add roasted butternut squash and remaining ingredients except coconut milk and bacon to the skillet. Bring to a light boil. Then, simmer on low for 20 minutes.
Step 3
Turn off heat. Add ½ cup coconut milk to the skillet. Stir to combine.
Step 4
Pour into a Vitamix, blender or food processor. Then, blend until smooth.
Step 5
Finally, garnish with extra coconut milk and crispy cooked bacon.
Expert Tips & Tricks
If using FROZEN squash, thaw before using. Alternatively, microwave frozen squash until room temperature. Squeeze out any excess water if needed.
If using ROASTED squash, scoop out insides from squash. Cut into small cubes before adding to skillet.
Shake canned coconut milk before using. If it is still lumpy when you open it, stir with a spoon before use.
Use an immersion blender in place of a blender if desired. Blend until soup is uniform and creamy.
Frequently Asked Questions
Yes, butternut squash is Whole30 approved.
This butternut squash soup is very healthy. It is made with healthy and wholesome ingredients.
This soup pairs well with a fresh salad.
Yes, this can be made in a slow cooker. Add all ingredients (except bacon) to slow cooker. Cook on low for 5 to 6 hours. Then, blend soup and top with bacon.
Sure! Add olive oil, butternut squash, onion, and minced garlic to Instant Pot on sauté mode. Sauté for 3 minutes. Press cancel. Add remaining ingredients (except bacon) and pressure cook on high for 5 minutes. Quickly release pressure. Blend and top with bacon.
Store leftovers in an airtight container in the fridge for up to 3 days.
How to Serve & Store
Serve Whole30 butternut squash soup fresh and hot!
Store leftovers in an airtight container in the fridge for up to 3 days. Store bacon separately and garnish soup as you eat it.
Freeze soup for up to 1 month. Thaw and then reheat before eating.
Reheat in a large skillet over low heat until warmed.
You May Also Like
If you make this recipe, I would love to see it! You can find me on Instagram, Facebook, and Pinterest. I would love for you to follow along!
Get the Recipe: Whole30 Butternut Squash Soup
Ingredients
- 2 tbsp olive oil
- ¼ cup diced onion
- 4 cups cubed butternut squash, roasted or frozen, see note
- 1 tsp minced garlic
- 2 cups chicken broth
- ½ tsp cinnamon
- pinch nutmeg
- 1 tsp onion powder
- ½ tsp oregano
- ½ cup canned coconut milk, plus more for garnish
- 4 slices bacon, cooked and crumbled
Instructions
- In a Dutch oven or large skillet over medium heat, add olive oil, diced onion and minced garlic. Cook for 5 to 6 minutes or until onion is softened.
- Then, add butternut squash and all remaining ingredients except coconut milk and bacon to skillet. Bring to a light boil then simmer on low for 20 minutes.
- Turn off heat. Stir in canned coconut milk.
- Pour contents in pan into a blender, Vitamix, or food processor. Blend until smooth, about 15 to 20 seconds.
- Finally, pour into bowls. Garnish with additional coconut milk and crumbled bacon.
Notes
- This soup can be made with frozen cubed squash or roasted squash.
- If using frozen squash, thaw beforehand or microwave frozen squash until room temperature.
- See How to Roast Butternut Squash for directions.
- Canned coconut oil can be found in the Asian foods aisle at most grocery stores. Use full fat coconut milk (NOT coconut cream). I highly recommend the brand Thai.
- Shake canned coconut milk before opening and using. If the coconut milk is lumpy, stir with a spoon for using.
- Instead of using a blender or food processor, use an immersion blender to blend soup if desired.
- Store leftovers in an airtight container in the fridge for up to 3 days.
- This makes about 4 small bowls of soup. This recipe can be easily doubled for leftovers.
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12 Comments on “Whole30 Butternut Squash Soup (Paleo)”
So easy and flavorful!
This is a favorite in our house!
We loved this….super tasty and so easy to make too.
This is sooo scrumptious!
This soup is easy to make, delicious and healthy. What’s not to love?
I love this butternut squash soup so much. Such good flavors together!
This butternut squash soup is so delicious! Perfect for Fall as the weather gets a little cooler!
This soup is so comforting and bacon crumbles make this soup tastes even more delicious
we do this recipe every time its raining and cold and were looking for comfort food.
This soup was sweet and savory perfection! Loved the crispy bacon bits on top.