Butternut Squash Soup Recipe


  • 1 large butternut squash, cut length-wise and baked on 400 until tender (60 – 75 minutes) 
  • 1 yellow onion, chopped
  • 2 teaspoons garlic granules or 2 cloves of garlic, minced
  • 2 large carrots, chopped (about 2 cups)
  • 1/2 can full fat coconut milk (Native Forest or Natural Value brand)
  • 2 or 3 tablespoons of coconut oil
  • 3/4 teaspoon salt (add more to taste)
  • 5 cups filtered water (or broth of choice) + additional water/broth to top off



This cooking system is designed to maintain the integrity of the squash and allow a melding, not melting of flavors.

  1.   First, add oil, onions, salt to a large pot and saute for about 5 minutes
  2.   Add chopped carrots, garlic granules, and saute for 1 minute 
  3.  Add 5 cups water (or broth) and bring to a boil
  4.  Turn down heat and simmer carrots for 10 minutes
  5.  Add the baked butternut squash and coconut milk
  6.  Add additional water to pot if needed (just make sure your  ingredients are adequately covered to boil)
  7.  Bring to a boil then turn down to a rapid simmer for 20 minutes
  8.  Turn off heat and let soup sit, covered, for 10 minutes 
  9.   Final step, blend soup with immersion blender until creamy

Serve and enjoy!


This butternut squash soup recipe was brought to you by our Functional Nutritionist, Whitney George!

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