Butternut Squash Coconut Milk Soup

As the weather cools down, there’s nothing more comforting than a warm bowl of homemade soup. This Butternut Squash Coconut Milk Soup is creamy, slightly sweet, and deeply nourishing, the kind of cozy meal that feels like a hug in a bowl.

Made with just a few wholesome ingredients like onion, apple, and coconut milk, it’s a simple recipe that delivers big flavor. It’s also a beautiful way to celebrate the fall harvest, especially if you’re new to cooking with squash.

If you’ve ever found yourself wondering how to cut butternut squash, don’t worry. We’ll walk you through that step-by-step below.

Why You’ll Love This Soup

• Creamy without cream: Coconut milk makes it rich and dairy-free.
• Naturally sweet: Butternut squash and apple give a subtle, comforting sweetness.
• Simple ingredients: You probably have most of them in your kitchen right now.
• Full of goodness: Packed with fiber, vitamins A and C, and antioxidants that support your immune system and gut health.

This recipe is a fall favorite that’s elegant enough for guests yet easy enough for busy weeknights.

Ingredients

• 2 tablespoons butter
• 1 large onion, chopped
• Sea salt
• 1 medium butternut squash — peeled, seeded, and cubed
• 1 apple, peeled, cored, and chopped
• 4 cups (32 fl. oz.) chicken stock or vegetable broth to make it vegan
• 1 (15.3 oz.) can full-fat coconut milk
• White or black pepper, to taste

Optional Garnishes: Coconut cream or heavy cream, crumbled bacon (regular or vegan), toasted pumpkin seeds (pepitas), parsley, or a drizzle of maple syrup

Instructions

Step 1

Sauté the aromatics.
Heat butter in a large soup pot over medium heat. Add onion and a pinch of sea salt, then cook until translucent.

Step 2

Add the main ingredients.
Stir in the butternut squash, apple, broth, and coconut milk. Add another pinch of salt.

Step 3

Simmer until tender.
Bring to a boil, then lower the heat and simmer for 25 minutes or until squash and apple are soft.

Step 4

Blend until smooth.
Use an immersion blender or carefully transfer to a blender. Puree until creamy.

Step 5

Season and serve.
Taste and adjust seasoning with salt and pepper. Ladle into bowls and garnish as desired.

Spices for Butternut Squash Soup

I find this soup delicious with minimal seasoning, just a little salt and pepper. But you can easily enhance the flavor with your favorite spices. Try adding some nutmeg, curry powder, or ground ginger for warmth. If you enjoy a little heat, a dash of cayenne or smoked paprika balances the natural sweetness beautifully.

These spices for butternut squash soup not only elevate the flavor but also add antioxidants and anti-inflammatory benefits.

Is Coconut Milk Bad for Cholesterol?

Coconut milk is often misunderstood. While it’s higher in saturated fat than other plant-based milks, research shows that moderate amounts of coconut milk can fit perfectly into a balanced diet. Its fats, known as medium-chain triglycerides (MCTs), are metabolized differently and may even support heart health when used wisely.

So no — coconut milk isn’t bad for cholesterol when enjoyed in moderation and paired with a plant-rich diet like this one.

How to Cut a Butternut Squash (Without the Struggle!)

Cutting a butternut squash can seem intimidating, but with a few tricks, it’s simple and safe. Here’s how to do it:

1. Use a sharp knife. A dull blade makes the job harder. Place a damp towel under your cutting board to prevent slipping.
2. Slice off both ends. This gives you a flat surface for stability.
3. Peel the squash. Use a Y-peeler or sturdy vegetable peeler to remove the skin from top to bottom.
4. Cut in half crosswise. Separate the neck (solid part) from the round bulb end.
5. Halve the bulb. Cut the round end lengthwise, then scoop out the seeds with a spoon.
6. Cube the squash. Cut the neck into even slices, then dice into cubes.

Pro Tip: You can microwave the squash for 2–3 minutes to slightly soften the skin before peeling — this makes it much easier to handle!

How to Peel a Butternut Squash

If you’ve ever struggled to prep a butternut squash, you’re not alone!

Here’s how to make it easy and safe:

1. Trim off both ends to create a flat surface.
2. Use a sharp vegetable peeler to remove the tough outer skin.
3. Cut the squash in half crosswise (separating the neck from the bulb).
4. Slice the bulb in half lengthwise and scoop out the seeds.
5. Cut into cubes for roasting or soup-making.

If you’re new to this, check out our full step-by-step guide above on how to peel a butternut squash — or try microwaving it for 2–3 minutes first to soften the skin.

Recipe Variations

• Make it vegan: Use coconut oil instead of butter and use shiitake bacon for the bacon garnish.
• Add spice: Stir in a pinch of curry powder, ginger, or cayenne for extra warmth.
• Make it extra creamy: Blend in a splash of coconut cream or a dollop of yogurt before serving.
• Roasted twist: Roast the squash and apple before simmering for a deeper, caramelized flavor.

Storage Tips

• Refrigerator: Store leftovers in an airtight container for up to 4 days.
• Freezer: Freeze in portions for up to 3 months. Thaw overnight and reheat gently.
• Reheat: Warm on the stovetop over low heat, stirring occasionally.

Serving Suggestions

This soup pairs beautifully with:

• A slice of sourdough bread or gluten-free crackers
• A light salad like Easy Kale Salad
• Roasted vegetables or a grain bowl for a heartier meal

Types of Winter Squash

Did you know that butternut squash is just one of many delicious types of winter squash? Other popular varieties include acorn, delicata, and kabocha — each with its own flavor and texture.

Final Thoughts

This Butternut Squash Coconut Milk Soup is proof that the simplest ingredients often create the most comforting meals. It’s nourishing, cozy, and naturally full of flavor — the perfect way to welcome the season and feed your body with goodness.

Whether you’re new to cooking or a seasoned home chef, this recipe will warm your heart and kitchen alike.

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