Dairy Free Butternut Squash Soup Recipe

This Dairy free butternut squash soup recipe is a creamy soup made with simple ingredients. It can be easily made on the stove top for a quick weeknight dinner and, the best part is, it tastes even better the next day – making it perfect for meal prep!

If you’ve been looking for an easy butternut squash soup recipe, look no further! This is one of my favorite soups and it uses just 6 ingredients that can all be found at your local grocery stores.

There’s something about hearty soups and winter days that make the perfect pairing, but this easy recipe is delicious year round. This is the best butternut squash soup recipe and I hope you love it just as much as we do. 

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If you are feeling confident in the kitchen and ready to start cooking, simply scroll down to the bottom of the page where you will find our easy to print healthy butternut squash soup recipe card.

Ingredients in Dairy Free Butternut Squash Soup Recipe

• Butternut squash: butternut squash is low in calories but high in many nutrients, including vitamin A, vitamin C, magnesium, and potassium. It’s also a good source of calcium, iron, phosphorus, and copper. I buy fresh squash, but frozen butternut squash is also a great option.
• Onion: I use yellow onion for this butternut soup recipe, but shallots, white onion or even red onions would be fine too.
• Butter: to make this dairy free, I buy Earth Balance Dairy Free Butter, but a little olive oil or coconut oil would work as well.
• Paprika: paprika is a wonderful seasoning that is mild in flavor and adds a nice color to this simple recipe.
• Vegetable broth: I use veggie broth or stock to make this creamy vegan butternut squash soup. Make sure to buy low sodium broth to keep the salt content down. Chicken broth or chicken stock can be used as well if you’re not vegetarian. 
• Coconut cream: using coconut cream gives this dairy-free soup it’s creamy texture. Make sure you buy full fat coconut milk so you can scrape the cream off the top. You can also use heavy cream if you don’t follow a vegan or dairy free diet.

How to Make this Dairy-Free Butternut Squash Soup

1. First, peel and dice fresh butternut squash into 1 inch cubes.
2. Next, dice the entire onion.
3. In a large stockpot or Dutch oven, melt the Earth Balance “butter” over medium heat.
4. Then add the onions and cook until transparent (about 2 minutes).
5. Add the butternut squash and cook for another 2 minutes.
6. Add the vegetable stock and paprika. Add sea salt and black pepper to taste.
7. Reduce to medium-low heat and simmer with a lid on until the butternut squash is soft. Transfer entire contents to a large mixing bowl. 
8. Use a handheld immersion blender, blend contents to a smooth texture. If you don’t have a hand blender, you can use a regular blender or food processor.
9. Add cream if serving immediately. If not, add cream after reheating and right before serving. Garnish as desired.

Recipe Tips

• Creamy butternut squash soup can be stored in an airtight container in the refrigerator for up to 4 days or in the freezer for up to 3 months. Here are some tips to get the best results for storing leftover soup:
  • Use a shallow container or bag so the hot soup cools quickly.
  • Avoid storing the soup in a container or bag that is too large, as this will increase the amount of air exposure and make the soup spoil more quickly.
  • Label the container or bag with the date so you know how long it has been stored.
  • If you are freezing the soup, make sure to leave 1 inch of headspace at the top of the container or bag to allow for expansion.
  • To reheat the soup, thaw it in the refrigerator overnight or in the microwave on the defrost setting. Then, reheat the soup on the stovetop over medium heat or in the microwave until heated through.
• Garnish with pumpkin seeds, green onions, parsley, or other fresh herbs to add another depth of flavor. Garnishes are not included in the nutrition facts or healthy eating plan calculations. ​
• Love the taste of roasted veggies? Roast your squash first to make roasted butternut squash soup. To roast butternut squash, place your cubed squash on a large baking sheet in a 400º F oven for 25-35 minutes, flipping squash halfway through the cook time.

Healthy Eating Plans

21 Day Fix

This 21 Day Fix Dairy Free Butternut Squash Soup Recipe is a great way to get your green containers in for the day!

Container Count: 2 green containers full of soup equals 2G. 

Weight Watchers 

Per Serving = 4 2023 Points | 5 Smart Points 

If you omit the coconut cream you can bring the points per serving down to just 2 2023 Points or 3 SmartPoints.

Looking for more comforting soup recipes?

• Slow Cooker Rotisserie Chicken Soup – Making this rotisserie chicken soup with salsa is quick and easy. It’s the perfect weeknight meal that the whole family will love. There are Instant Pot instructions as well.
• Easy Vegan Minestrone Soup Recipe – This easy Vegan Minestrone Soup recipe is packed full of fresh veggies, cooked pasta, and savory vegetable broth. You don’t have to wait for soup season to make this healthy one-pot meal. 
• Healthy Cream of Chicken Soup – This healthy Cream of Chicken Soup can be made both dairy free and gluten free. I love using this creamy soup recipe as a canned cream of chicken substitute.
• Healthy Cream of Mushroom Soup – Homemade and Healthy Cream of Mushroom Soup is an easy way to avoid the heavy cream, added MSG, and extra ingredients often found in store bought condensed soups.
• Main Dish Stuffed Pepper Soup – This healthy Stuffed Pepper Soup recipe is an easy meal to get on the table–just a few healthy ingredients in the Crockpot or Pressure Cooker and it pretty much makes itself.
• Mushroom Miso Soup Recipe – This recipe for miso soup is a quick, easy, and healthy alternative to its Japanese cooking counterpart. Packed full of veggies, this plant based comfort food is sturdy enough to be its own main course meal.

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Dairy Free Butternut Squash Soup Recipe

Created by: Becca Ludlum

Prep Time 10 minutes mins

Cook Time 5 minutes mins

Total Time 15 minutes mins

Approximate Serving Size: 2 cups

Servings 3 servings

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This Dairy free butternut squash soup recipe is a creamy soup made with simple ingredients. It can be easily made on the stove top for a quick weeknight dinner and, the best part is, it tastes even better the next day.

Equipment

• Stock Pot
• Immersion Blender
• Vitamix Blender

Ingredients 

• ▢ 1 butternut squash medium, diced – about 2 1/2 cups
• ▢ 1 yellow onion diced
• ▢ 1 tbsp butter Earth Balance Dairy Free butter
• ▢ 30 oz. vegetable stock low sodium
• ▢ 1 tsp paprika
• ▢ 2 tbsp coconut cream optional (can also use heavy cream, it's just not vegan or dairy free)

salt and pepper to taste

Instructions

• Peel and dice butternut squash into 1 inch cubes. 1 butternut squash
• Dice entire onion. 1 yellow onion
• In a large pot, melt Earth Balance "butter." 1 tbsp butter
• Add the onions and cook until transparent (about 2 minutes).
• Add the butternut squash and cook for another 2 minutes.
• Add the vegetable stock, paprika, salt, and pepper. 30 oz. vegetable stock, 1 tsp paprika
• Simmer with a lid on until the butternut squash is soft. Transfer entire contents to a large mixing bowl.
• Use a hand mixer to blend contents to a smooth texture. Add cream if serving immediately. If not add cream after reheating and right before serving. Garnish as desired.2 tbsp coconut cream

Notes

21 Day Fix

This 21 Day Fix Dairy Free Butternut Squash Soup Recipe is a great way to get your green containers in for the day!

Container Count: 2 green containers full of soup equals 2G. 

Weight Watchers 

Per Serving = 4 2023 Points | 3 Blue Plan Points | 3 Green Plan Points | 3 Purple Plan Points | 5 Smart Points 

If you omit the coconut cream you can bring the points per serving down to just 2 2023/Blue/Green/Purple Plan Points or 3 SmartPoints.

Nutrition

Calories: 210kcal | Carbohydrates: 37g | Protein: 3g | Fat: 8g | Saturated Fat: 6g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Trans Fat: 0.2g | Cholesterol: 10mg | Sodium: 1147mg | Potassium: 982mg | Fiber: 6g | Sugar: 10g | Vitamin A: 27625IU | Vitamin C: 56mg | Calcium: 132mg | Iron: 2mg

Make This Recipe?

Make sure to follow on Pinterest @bludlum and on Instagram @beccaludlum