Spicy Butternut Squash Soup 🍲

Posted on January 17, 2019

Warm, comforting, spicy and delicious: that’s our food wish list during the chilliest months of the year, and this butternut squash soup ticks all the boxes. Adapted from Fit Foodie Finds, it’s bursting with flavor (without any added salt and barely any oil), is dairy-free and can be made vegetarian. Bonus points: butternut squash is high in potassium (great for the bones) and rich in dietary fiber (great for the stomach). Winter is coming...warm up with a warm bowl of healthy goodness.

butternut squash soup


PREP TIME: 15 minutes

COOK TIME: 60 minutes

TOTAL TIME: 1 hour 15 minutes

YIELD: 6-8


  • 1 large butternut squash, halved
  • 1 (13.5 oz) can full-fat coconut milk*
  • 2 cups chicken broth (or vegetable broth)
  • 1 medium white onion
  • 1-2 jalapeños
  • 1 shallot
  • 5 cloves of garlic
  • 1-2 tablespoons olive oil
  • 4 leaves fresh sage
  • 1/4 teaspoon freshly grated nutmeg
  • 1/2 teaspoon apple cider vinegar

* save 2 tablespoons of the coconut milk for garnish


1. Preheat the oven to 400º, and prep a baking sheet by wiping it with olive oil.

2. Cut a butternut squash in half lengthwise. Remove seeds and place squash on the pan cut-side up.

3. Bake squash for 30 minutes.

4. While squash is baking, peel the shallots and garlic, peel and cut the onion in quarters, and cut the tops off the jalapeños.

5. Remove squash from oven. Add the onion and jalapeños to the pan. Place the whole garlic cloves within the cavity of the squash to keep them from burning. Drizzle everything with olive oil and bake for another 30-45 minutes until squash is tender and the skin easily pulls away.

6. Remove the pan from the oven, scoop out the squash with a spoon and place it in a large pot with all of the other ingredients from the baking sheet.

7. Add the broth, coconut milk, sage, nutmeg, and apple cider vinegar to the pot. Use an immersion blender to blend all of the ingredients together. *

8. Bring soup to a boil, and then, turn heat to low. Let simmer for 20-30 minutes.

9. Ladle into bowls and drizzle with reserved coconut milk. Serve!

*This soup is quite spicy, so we suggest testing the heat by blending 1 jalapeño first, then adding more if desired. Also, if you don’t have an immersion blender, you can add all the ingredients to a regular blender or food processor.

butternut squash soup



Lee Hersh, creator of the original recipe, is the founder and CEO of Fit Foodie Finds. She believes in and promotes a healthy, balanced lifestyle -which means eating intuitively, exercising courageously, and enjoying ALL the foods life has to offer (including donuts and beer).

Find the original recipe at https://fitfoodiefinds.com/30-minute-spicy-butternut-squash-soup/