Name: Butternut Squash Soup (Vegan, Dairy-free)
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 2 tbsp olive oil; 1 small white onion (diced); 2 tsp minced garlic; 1 tsp salt; 1/2 tsp pepper; 6 heaping cups butternut squash (peeled and cubed); 4 cups vegetable broth; optional: yogurt + thyme for garnish

My Butternut Squash Soup is a silky, cozy bowl made with just 6 simple ingredients: tender butternut squash, onion, garlic, olive oil, vegetable broth, and a little salt and pepper. It's vegan, dairy-free, Whole30-friendly, and ready in 30 minutes, making it the perfect easy fall dinner alongside favorites like my butternut squash and sausage pasta bake and butternut squash chili with turkey.

A Quick Look

Recipe Name: Butternut Squash Soup (Vegan, Dairy-free)
Ready In: 30 minutes
Serves: 4 servings
Main Ingredients: olive oil, white onion, minced garlic, salt, pepper, heaping cups butternut squash, vegetable broth, optional: yogurt + thyme for garnish
Why You'll Love It: Dive into a bowl of easy, 6-ingredient Butternut Squash Soup. Made dairy-free and Whole30-approved, this dish is a great healthy dinner option and comes together in less than 30 minutes.

Jump to:

Easy Healthy Butternut Squash Soup
Why You’ll Love This Recipe
Ingredients Needed To Make This Butternut Squash Soup
Variations & Substitutions
How to Make Butternut Squash Soup
Erin's Expert Tips
Frequently Asked Questions
Storing Leftovers
If you liked this recipe, you'll want to try these…
Butternut Squash Soup (Vegan, Dairy-free)

Easy Healthy Butternut Squash Soup

I love a good, simple soup that tastes like it took hours, and this butternut squash soup is one of my go-tos every single fall. Everything cooks in one saucepan: sauté the onion and garlic, add the squash and broth, simmer until tender, and blend. That's it! No roasting, no fancy ingredients, and hardly any dishes.

The secret to getting it so creamy without any dairy? Blending it until it's completely smooth. Butternut squash is naturally rich and velvety, so once it's blended, you get a thick, luscious soup that's 100% plant-based. It pairs beautifully with a big fall harvest salad or a slice of crusty bread for dunking.

It's also a great make-ahead lunch and freezes like a dream. And if you need more cozy soups like this one, you're going to LOVE my Vegan Peanut Stew or my Easy Minestrone Soup!

Why You’ll Love This Recipe

Only 6 ingredients. Simple pantry staples plus butternut squash, nothing fancy required.
Ready in 30 minutes. No roasting needed, so it's totally doable on a weeknight.
Creamy without the cream. Blended squash makes it rich and velvety while keeping it vegan and dairy-free.
Whole30 and allergy-friendly. It's naturally gluten-free, dairy-free, and plant-based.
Great for meal prep. It reheats beautifully and freezes well, so you can have cozy soup ready anytime.

Ingredients Needed To Make This Butternut Squash Soup

Here's a little bit about everything that goes into this butternut squash soup:

Photo of ingredients for Butternut Squash Soup (Vegan, Dairy-free) with labels.

Olive oil: For sautéing the onion and garlic and adding a little richness.
White onion: Builds a savory, slightly sweet base. Yellow onion works too.
Garlic: Adds warmth and depth. Minced jarred garlic makes this even faster.
Butternut squash: The star of the show! Buy it pre-peeled and cubed to save about 15 minutes of prep.
Vegetable broth: Keeps the soup vegan and gives it a flavorful base. Chicken broth works if you don't need it plant-based.
Salt and pepper: Simple seasoning that lets the natural sweetness of the squash shine.
Optional toppings: A swirl of dairy-free yogurt and fresh thyme for a pretty, creamy finish.

Variations & Substitutions

This butternut squash soup is super versatile! Here are some easy swaps:

Add warm spices: Stir in ½ teaspoon of cinnamon, nutmeg, or smoked paprika with the salt and pepper for a cozier flavor.
Make it creamier: Blend in a splash of full-fat coconut milk for an even richer, still-vegan soup.
Add protein: Top with roasted chickpeas or toasted pumpkin seeds, or stir in shredded chicken if you don't need it vegan.
Swap the squash: Use half sweet potato or pumpkin in place of some of the butternut squash.
Broth: Chicken broth or bone broth works in place of vegetable broth if you're not keeping it plant-based.

How to Make Butternut Squash Soup

Start by heating olive oil in a large saucepan and sautéing your onion and garlic until they're soft and fragrant. Season with salt and pepper, then add the cubed butternut squash and vegetable broth. Cover and bring everything to a boil.

Once it's boiling, crack the lid and let it simmer for about 15 minutes, until the squash is fork-tender. Then blend until it's completely smooth and velvety. This is the key to that creamy, dairy-free texture! Ladle into bowls and top with a swirl of dairy-free yogurt and fresh thyme.

Step 1: In a large saucepan, heat the olive oil over medium heat. Add the onion and garlic and sauté for a few minutes, until soft and fragrant. Season with salt and pepper.

Step 2: Add the butternut squash and vegetable broth, then cover and bring to a boil.

Step 3: Once boiling, crack the lid and simmer for 15 minutes, or until the squash is fork-tender.

Step 4: Serve topped with dairy-free yogurt and fresh thyme.

erin antoniak in the kitchen giving expert tips on how to make her recipes

Erin's Expert Tips

Buy pre-peeled, cubed squash. It saves about 15 minutes of peeling and chopping, and the soup turns out the same.

Blend until completely smooth. Don't stop early! A full, smooth blend is what gives this soup its velvety texture.

Blend hot soup safely. Fill the blender only halfway, remove the center cap, and hold a towel over the lid so steam can escape. An immersion blender works great too.

Cut the squash evenly. Similar-sized cubes cook at the same rate, so everything is fork-tender at once.

Stir in yogurt for extra creaminess. Whisk in a dollop of dairy-free yogurt right before serving for an even thicker, more luscious soup.

Frequently Asked Questions

Don’t see the answer you’re looking for? Leave a comment at the bottom of this post!

Nope! The squash simmers right in the broth until fork-tender, so there's no roasting required. It's what keeps this soup at 30 minutes.

Blend it until it's completely smooth. Butternut squash is naturally rich and velvety, so a full blend gives you a creamy soup without any dairy. A splash of coconut milk or a dollop of dairy-free yogurt makes it even creamier.

Yes! This version is about 182 calories per serving with 5 grams of fiber, and it's packed with vitamin A and vitamin C from the squash.

Yes, frozen cubed butternut squash works great. Add it straight from frozen and give it a few extra minutes to simmer until tender.

Absolutely. Let it cool completely, then freeze in airtight containers for up to 3 months. Thaw overnight in the fridge and reheat on the stovetop.

Storing Leftovers

Store cooled butternut squash soup in an airtight container in the fridge for up to 5 days, or freeze it for up to 3 months. Reheat on the stovetop over medium heat or in the microwave, stirring occasionally until warmed through. If it's thickened up, just add a splash of vegetable broth to loosen it.

If you tried this recipe or any other recipes on my blog, please leave a 🌟 star rating and let me know how it went in the 📝 comments below. Follow @erinliveswhole on Instagram and tag me in any of the recipes you make so I can repost them!

If you liked this recipe, you'll want to try these…

Erin Antoniak