Get ready for a creamy clean eating squash soup recipe! Curry butternut squash soup with coconut milk is vegan, paleo, whole30 compliant and naturally gluten-free. It’s rich and velvety but remains healthy and nourishing. It’s just what your body needs!

curry Butternut Squash Soup in a bowl with text overlay

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Why We Love This Recipe for Healthy Butternut Squash Soup

I’m just going to say it: I am obsessed with this recipe! This butternut squash soup is so flavorful and creamy, even though it is completely vegan. While the flavors will certainly satisfy your tastebuds, this soup is honest, clean, nourishing food.

I absolutely love cooking with squash, so when I had a chance to develop a healthy butternut squash soup, I jumped on it! Roasted butternut squash and easy garlic herb butternut squash are staple winter side dishes in our house, but I wanted to create a recipe that would allow this delicious squash to shine! Enter: soup.

I wanted this soup to have bold flavors, of course (and it does!), but most importantly, I wanted to feel good eating it. I don’t know about you all, but I can start to feel quite sluggish during the winter (especially after the holidays) and all I want is food that will comfort me without making my body feel worse.

Not only does it not make me feel worse, this healthy soup makes me feel better. It’s vegan, paleo, and naturally gluten-free! I think the only thing that is in this soup is pure sunshine, but you’d have to check the recipe card to be sure…

clean eating squash soup with crackers on the side

Key Ingredients For This Butternut Squash Soup Recipe

Butternut Squash

I made this the first time with a four-pound butternut squash. Normally I peel, seed, and then cube squash, but with this soup, you don’t have to. It’s the slacker method. (I mean this in the best way possible, by the way.)

Just cut it in half, scoop out the seeds, and set it on a parchment-lined baking sheet. I roasted it until it was soft. It gets pureed anyway, so why bother cubing it? The second time I made it I used a buttercup squash, and it was equally delicious and had great flavor. Just scoop the soft squash out of the skin and you’re ready to go.

Onion and Curry

I sautéed the onion and curry in a soup pot. I have to say, taking the time to caramelize the onions a touch and to bloom the curry in the oil makes all the difference when you’re cooking with clean ingredients. I also made it once with some Afghani spice blend instead of curry and that was great as well, and not too spicy for my girls.

Lemon

Add just enough lemon to brighten up the flavors! It balances the creamy sweetness.

Coconut Milk

I was going to add cashew cream to make it extra creamy, but I went with the slacker route again and just poured in a can of organic light coconut milk. You can use cashew cream if you’d like, but I love the way the coconut pairs with the curry.

Additional Ingredients

  • Avocado or Coconut Oil
  • Chicken broth
  • Salt and pepper
  • Cilantro

Step-By-Step Instructions

Step 1: Preheat and Prep

Preheat your oven to 350ºF and line a baking sheet with parchment paper.

Step 2: Roast Butternut Squash

Lay your squash cut-side down on the parchment and bake it until the flesh is very tender when pierced with a knife, which should take about 1 hour. Turn the squash so the cut side is up and let it cool until it’s cool enough to handle, which should be about 1 more hour.

Step 3: Cook Onion and Spices

Heat your oil of choice in a large heavy saucepan over medium-high heat. Add the chopped onion and cook, stirring often until it starts to brown. Reduce the heat as necessary to prevent the onion from scorching, but altogether it should take 6 to 10 minutes. Add in the spice and stir to coat, until fragrant but not darkening, for 30 to 90 seconds. Then stir in lemon juice.

Step 4: Simmer

Add the chicken broth, salt, and pepper, and increase the eat to high to bring the soup to a simmer.

Step 5: Add Squash

Scoop the flesh out from the cooled squash and discard the skin. Break it into large chunks and then add the squash to the soup. Return the soup to a simmer, and then adjust the heat to maintain a gentle simmer. Cook, stirring occasionally until the onions are tender and the squash is completely falling apart. This should take about 10 minutes.

Step 6: Add Coconut Milk

Add coconut milk to the soup and stir it to combine.

Step 7: Pureé

Pureé the soup in the blender in batches, or with an immersion blender. I used my immersion blender to puree the soup. If you use your blender, just do it in batches and be super careful that the top doesn’t shoot off. Once pureéd, gently heat the soup without boiling and serve!

Clean Eating Curry Butternut Squash Soup garnished with cilantro

FAQ and Expert Tips

How do I reheat butternut squash soup?

You can reheat this in the microwave in 45-second intervals to make sure it doesn’t get too hot, or heat through on the stop top.

What goes well with butternut squash soup?

You could roast some vegetables to eat on the side, or enjoy it with homemade Whole Wheat Bread, or even naan!

What is clean eating?

It’s when you eat whole foods without added artificial ingredients and sweeteners. That’s why this soup is a clean eating squash soup, it’s made with simple and healthy ingredients.

More Clean Eating Recipes You’ll Love This Month

More Butternut Squash Recipes

Thanks so much for reading! If you are new here, you may want to sign up for my email newsletter to get a free weekly menu plan and the latest recipes right to your inbox. If you make this recipe, please come back and leave a star rating and review. I would love to hear what you thought!

Happy Cooking! ~Katie

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Clean Eating Curry Butternut Squash Soup with coconut milk. Only 180 creamy delicious calories per bowl. Gluten-free, paleo and vegan. Perfect cure for the overindulgences of the holiday season. This soup will set you right! on healthyseasonalrecipes.com

Clean Eating Curry Butternut Squash Soup


  • Author: Katie Webster
  • Total Time: 2 hours 30 minutes
  • Yield: 12 cups 1x
  • Diet: Vegan

Description

A clean eating recipe for curry butternut squash soup that is vegan, paleo, and naturally gluten-free. It’s the perfect meal when it’s chilly outside!


Ingredients

Scale
  • 1 4-pound butternut squash, cut in half lengthwise and seeds scooped out
  • 3 tablespoons avocado oil or coconut oil
  • 2 large onions, diced
  • 2 tablespoon curry powder or Afghani spice blend
  • 2 tablespoons lemon juice
  • 6 cups no-chicken or reduced-sodium chicken broth
  • 1 teaspoon salt
  • Freshly ground pepper to taste
  • 1 14-ounce can light coconut milk
  • cilantro for garnish

Instructions

  1. Preheat oven to 350ºF. Line a baking sheet with parchment paper.
  2. Lay squash cut-side down on the parchment and bake until flesh is very tender when pierced with a knife, about 1 hour. Turn cut side up and cool until cool enough to handle, about 1 hour.
  3. Heat oil in a large heavy saucepan over medium-high heat. Add onion, and cook, stirring often until starting to brown, reducing heat as necessary to prevent scorching, 6 to 10 minutes. Add spice, and stir to coat. Cooking stirring until fragrant but not darkening, 30 to 90 seconds. Stir in lemon juice.
  4. Add broth, salt and pepper and increase heat to high to bring the soup to a simmer.
  5. Scoop the flesh from the squash and discard the skin. Break into large chunks and add the squash flesh to the soup. Return to a simmer, reduce heat to maintain a gentle simmer, and cook, stirring occasionally until the onions are tender and the squash is completely falling apart, about 10 minutes.
  6. Add coconut milk to the soup, and stir to combine.
  7. Puree the soup in the blender in batches or with an immersion blender. (USE CAUTION WHEN BLENDING HOT LIQUIDS). Gently heat without boiling.

Notes

Whole30: To make this complaint, use full fat compliant coconut milk.

  • Prep Time: 1 hour 20 minutes
  • Cook Time: 1 hour 10 minutes
  • Category: Soup
  • Method: Stovetop
  • Cuisine: American

Nutrition

  • Serving Size: 1 1/2 cups
  • Calories: 180
  • Sugar: 3 g
  • Sodium: 240 mg
  • Fat: 8 g
  • Saturated Fat: 1 g
  • Carbohydrates: 29 g
  • Fiber: 2 g
  • Protein: 3 g

Keywords: curry butternut squash soup, vegan butternut squash soup, vegan soup recipe, clean eating squash soup