This warming and spiced Curried Whole30 Paleo Butternut Squash Soup is the perfect cozy meal for cold days!
This curried butternut squash soup is about to become your new cozy-weather obsession! Creamy, velvety, and bursting with bold flavor from the curry powder, it feels like a hug in a bowl but with zero fuss involved.
Plus, this soup recipe is Paleo, Whole30-approved, vegan-friendly, gluten-free, and dairy-free, so it checks all the boxes for anyone who wants a clean and nutritious meal that doesn’t sacrifice taste. And did I mention it’s crazy easy to make? Roast, simmer, blend, devour. That’s it.
Butternut squash is one of my favorite veggies to use in the fall, and this recipe lets it truly shine. When my partner is begging me to whip up a soup that we can enjoy as a speedy lunch throughout the week, I just make a big batch of this butternut squash soup. One butternut squash is good for at least four portions of soup, and the recipe easily scales up to feed more mouths.
The natural sweetness of roasted butternut squash meets the warm, aromatic spices of yellow curry powder, and coconut milk swoops in at the end to make everything silky smooth. Grab your spoon—this one’s a keeper!
Is Curried Butternut Squash Soup Healthy?
Butternut squash is the hero here, packed with fiber, vitamins A and C, and a healthy dose of potassium. It’s relatively low in calories, but its creamy texture gives any soup a luxurious feel without needing heavy cream or butter.
Looking to tweak the health aspects of this recipe further? Add an extra serving of veggies like carrots or cauliflower for even more nutrients, and use a heavy hand when adding fresh herbs. Want a vegan version? Just swap the chicken broth for vegetable broth, and you’re good to go. This soup is versatile, forgiving, and about as healthy as comfort food gets.
What Is the Paleo Diet, And How Does This Soup Fit?
The Paleo diet is all about getting back to the basics and eating the foods our ancestors likely ate; think whole, unprocessed foods like vegetables, fruits, healthy fats, and proteins. What you won’t find? Grains, most legumes, refined sugar, or dairy, as these are considered foods that our ancestors probably didn’t have access to.
This curried butternut squash soup fits right into the Paleo lifestyle by using nourishing, whole ingredients like butternut squash, coconut oil, and coconut milk. Bonus: This soup is Whole30-compliant too, which means it’s free of sneaky additives, sugars, and processed nonsense.
If you’re already knee-deep in soup season but need them to be Paleo-friendly, here are some simple tips: Swap out cream or dairy with coconut milk, cashew cream, or almond milk, and always make the soup from scratch to avoid added sugars in store-bought versions. Be sure to read your curry powder and broth labels, too, as some brands sneak in additives.
How To Make Ahead And Store
Let the soup cool completely before storing. In the refrigerator, keep it in an airtight container for up to 5 days. For freezing, pour the soup into freezer-safe containers or bags (leave some space for expansion) and freeze for up to 3 months. Reheat gently on the stove, adding a splash of broth or water if needed.
Serving Suggestions
This delicious soup shines all on its own with its rich, roasted flavor and creamy, satisfying texture. But, if you want to serve something on the side, go for it!
To keep it Paleo, try stirring in some Oven-Baked Chicken Thighs and serving it over Cilantro-Lime Cauliflower Rice to give the soup more curry vibes. If you’re not following a Paleo diet, this Gluten-Free Grilled Cheese Hummus Sandwich or a humble Air-Fryer Grilled Cheese will go perfectly with the soup, and, for a pop of green on your plate, serve them with a side of Sautéed Broccolini.
Ingredients
- 1 medium butternut squash (2 to 2 1/2 lbs) peeled and deseeded
- 3 tablespoons coconut oil melted, divided
- 2 cups white onion roughly chopped
- 1 1/2 tablespoons garlic minced
- 4 cups low-sodium chicken broth or vegetable broth for meat-free
- 1 teaspoon salt
- 2 1/2 teaspoons curry powder
- 3/4 cup coconut milk
- Cilantro for garnish
Instructions
- Preheat oven to 400℉.
- Chop squash into 2-inch chunks and toss with 2 tablespoons melted coconut oil. Spread squash evenly on a baking sheet and bake for 30 to 35 minutes, or until fork-tender.
- While the squash roasts, heat a large pan over medium heat. Add the remaining 1 tablespoon of melted coconut oil, then sauté onion and garlic until softened, about 3 minutes.
- Add the chicken broth, as well as salt, curry powder, and the roasted squash. Lower heat to medium-low and simmer until squash begins to break down, about 10 minutes.
- Use a large spoon to break down the squash further and mix until it is well combined.
- Transfer the soup in batches to a blender (or you can use an immersion blender) and purée until smooth. Pour the soup back into the pot and stir in coconut milk and cilantro. Serve hot.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
This was amazing!! Thank you so much! I love the coconut milk! And How much is 1 serving? I see the nutrition facts but not the cup amount?
Hi Celes, this recipe should serve 4 people, the nutrition info you see is for 1 portion.
I have made this 4 times it’s fantastic. My friend said it was better than a fancy restaurant’s soup. So delicious I love this recipe.
Hi Jody! Thanks a lot for your kind message, so happy you like my squash soup.