I absolutely love how this Healthy Roasted Butternut Squash Soup with Sun-Dried Tomatoes and Coconut Milk Recipe comes together to deliver a comforting yet nourishing meal. The combination of roasted butternut squash with the creamy coconut milk creates a velvety texture that’s both rich and light on the palate. Plus, those sun-dried tomatoes add a delightful burst of savory intensity that takes this soup to another level.
This soup works wonderfully for chilly evenings when you want something warm and satisfying without feeling weighed down. I first tried this recipe during a busy weeknight, and it quickly became a family favorite because it’s so easy to make yet impressively flavorful. You’ll find that this recipe is perfect for anyone looking for a healthy, gluten-free, and dairy-free option packed with cozy vibes and wholesome goodness.
Why You’ll Love This Recipe
- Rich, Yet Healthy: It’s creamy without cream thanks to coconut milk, making it dairy-free and light.
- Flavorful Complexity: Sun-dried tomatoes add a tangy depth you won’t expect in a squash soup.
- Simple Prep: Roasting the squash and sautéing veggies makes it surprisingly easy.
- Versatile for Diets: Paleo, Whole30, gluten-free, and vegan-friendly with simple swaps.
Ingredients You’ll Need
The ingredients in this soup are straightforward but thoughtfully chosen to balance creaminess, sweetness, and umami. I like to buy a firm butternut squash with a vibrant orange color, as it tends to be sweeter and more flavorful when roasted.
- Butternut Squash: Choose a medium to large one that’s heavy for its size to get the best sweetness.
- Olive Oil: For roasting, extra virgin adds a nice fruity note.
- Butter or Vegan Butter: Adds richness when sautéing the aromatics, but you can swap to keep it vegan.
- Coconut Milk: Full-fat for creaminess without dairy, lending a subtle tropical hint.
- Garlic: Fresh cloves, roasted and sautéed to deepen flavor.
- Carrots: Adds natural sweetness and body to the soup.
- Onion: A yellow onion is perfect for that classic soul-soothing base.
- Chicken or Vegetable Broth: Use vegetable broth to keep it plant-based; homemade or low-sodium is best.
- Cinnamon: Just a pinch adds warmth and complements the squash beautifully.
- Sun-Dried Tomatoes: Their concentrated flavor is a total game changer here.
- Salt & Pepper: Adjust seasoning to your taste.
- Thyme and Pepitas: Fresh thyme and toasted pumpkin seeds for garnish add freshness and crunch.
Variations
One of the things I love about this soup is how adaptable it is. You can easily adjust it depending on what you have in your pantry or your dietary preferences. Feel free to experiment with the garnishes or swap out ingredients as you see fit.
- Vegan Variation: I swap the butter for coconut oil or vegan butter, which works beautifully without losing richness.
- Spicy Kick: Adding a pinch of cayenne or smoked paprika elevates the soup when I want a little heat.
- Herbal Twists: Fresh sage or rosemary instead of thyme brings a different earthy aroma that’s equally delicious.
- Nutty Texture: Try garnishing with toasted chopped walnuts or almonds instead of pepitas for something different.
How to Make Healthy Roasted Butternut Squash Soup with Sun-Dried Tomatoes and Coconut Milk Recipe
Step 1: Roast the Butternut Squash
First things first, preheat your oven to 425°F. Cut the butternut squash in half lengthwise and scrape out the seeds. Place the halves cut side up on a baking sheet, drizzle with olive oil, then sprinkle with a pinch of salt and pepper. Roast for 45-55 minutes until the flesh is fork-tender and caramelized around the edges—that caramelization adds so much flavor! Let it cool slightly before moving on.
Step 2: Cook the Sun-Dried Tomatoes
While the squash is roasting, heat a large pot over medium heat and toss in the chopped sun-dried tomatoes. Let them sizzle for a couple of minutes—this quick sauté enhances their natural tang and softens their texture. Then, remove them with a slotted spoon and set aside on a paper towel-lined plate so they don’t get too oily.
Step 3: Sauté Aromatics and Vegetables
In the same pot, add your butter or vegan butter and let it melt to coat the base. Add chopped onion, garlic, and diced carrots, then sauté for 5-7 minutes, stirring occasionally until the veggies soften and start to sweeten. This base builds the heart of the soup’s flavor, so don’t rush it!
Step 4: Combine and Simmer
Now that the squash has cooled enough to handle, scoop the roasted flesh from the skins and add it into the pot with the sautéed veggies. Sprinkle cinnamon over the mix, season with salt and pepper, then pour in 2 ½ cups of your broth. Bring everything to a boil, then reduce heat and let it simmer gently for 10-15 minutes so the flavors meld together beautifully.
Step 5: Blend the Soup Until Silky Smooth
Remove the pot from heat and stir in the coconut milk for creaminess. Grab an immersion blender and puree the soup right in the pot until smooth and velvety. If you don’t have an immersion blender, you can carefully transfer the soup in batches into a regular blender. If it feels too thick, add a bit more broth until you reach your desired consistency.
Step 6: Serve with Delicious Garnishes
Ladle the soup into bowls and top with a drizzle of coconut milk, some of those sun-dried tomatoes you sautéed earlier, toasted pepitas for crunch, and a sprinkle of fresh thyme. If you’re feeling adventurous, I sometimes add a pinch of cayenne pepper on top for a gentle heat that contrasts beautifully with the sweet squash.
Pro Tips for Making Healthy Roasted Butternut Squash Soup with Sun-Dried Tomatoes and Coconut Milk Recipe
- Roasting Time: Don’t rush roasting the squash — it’s worth waiting for those sweet caramelized edges that deepen flavor.
- Broth Choices: Using homemade broth adds an incredible depth, but good-quality store-bought broth works fine too.
- Blending Safety: If using a regular blender, let hot soup cool a bit and blend in small batches to avoid splatters.
- Adjust Consistency: Add broth gradually towards the end—it’s easier to thin than to thicken the soup once blended.
How to Serve Healthy Roasted Butternut Squash Soup with Sun-Dried Tomatoes and Coconut Milk Recipe
Garnishes
I really enjoy topping my bowls with a swirl of extra coconut milk for that silky finish, then adding toasted pepitas because the crunch adds a lovely texture contrast. Fresh thyme is my go-to herb for garnish—it brightens the soup and pairs so well with the cinnamon notes. Some days I sprinkle a little cayenne pepper for a subtle spicy kick that wakes everything up.
Side Dishes
This soup pairs beautifully with crusty whole-grain bread or a warm, buttery biscuit on the side. I also love throwing together a simple arugula salad with lemon vinaigrette to add freshness and a little peppery bite alongside.
Creative Ways to Present
For cooler evenings or when hosting friends, I like to serve this soup in small mason jars or rustic bowls lined up on a wooden board. Adding an edible flower or a sprig of thyme makes it feel extra special and Instagram-worthy! It’s such a cozy, inviting dish that always sparks compliments.
Make Ahead and Storage
Storing Leftovers
I store leftover soup in an airtight container in the fridge and it keeps beautifully for up to 4 days. Before eating, just give it a good stir as it may thicken slightly in the fridge. I’ve found the flavors even develop more overnight—bonus!
Freezing
This soup freezes wonderfully. I portion it into freezer-safe containers or zip-top bags and freeze for up to 3 months. When thawing, I recommend moving it to the fridge overnight for best texture.
Reheating
Reheat gently on the stovetop over low-medium heat, stirring occasionally. If the soup has thickened too much, add a splash of broth or water to loosen it back up. Avoid boiling it again to maintain that creamy texture and fresh flavor.
FAQs
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Can I make this Healthy Roasted Butternut Squash Soup with Sun-Dried Tomatoes and Coconut Milk Recipe in a slow cooker?
Absolutely! You can roast the butternut squash separately then add all the ingredients to your slow cooker and cook on low for 4-6 hours or on high for 2-3 hours. Blend at the end for a creamy finish. Just keep an eye on seasoning since slow cooking can mellow flavors.
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What if I don’t have sun-dried tomatoes? Can I skip them?
While sun-dried tomatoes add a unique tangy flavor, you can omit them if you don’t have any on hand. To keep a bit of that umami, consider adding a splash of tamari or a bit of roasted red pepper instead.
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Is this soup suitable for Whole30 or Paleo diets?
Yes! This Healthy Roasted Butternut Squash Soup with Sun-Dried Tomatoes and Coconut Milk Recipe fits perfectly within Whole30 and Paleo guidelines when using compliant broth and vegan butter or ghee. It’s a nourishing option full of natural ingredients.
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Can I use canned pumpkin or squash instead of fresh butternut squash?
Using canned pumpkin or squash is a decent shortcut, but roasting fresh squash gives the soup a richer, sweeter flavor and better texture. If you’re short on time, canned works—just look for plain pumpkin puree without spices.
Final Thoughts
This Healthy Roasted Butternut Squash Soup with Sun-Dried Tomatoes and Coconut Milk Recipe is truly one of those dishes that feels like a warm hug in a bowl. From the first time I made it, I knew it was a keeper—the flavors are complex yet approachable, and it’s so satisfying without being heavy. I hope you’ll give it a try and find it as comforting and delicious as my family and I do. Plus, it’s a fantastic way to enjoy seasonal produce in a wholesome, vibrant way that feels special every time.
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Healthy Roasted Butternut Squash Soup with Sun-Dried Tomatoes and Coconut Milk Recipe
- Prep Time: 10 minutes
- Cook Time: 55 minutes
- Total Time: 1 hour 5 minutes
- Yield: 6 servings
- Category: Soup
- Method: Roasting
- Cuisine: American
- Diet: Gluten Free
Description
A healthy and flavorful roasted butternut squash soup made with caramelized vegetables, sun dried tomatoes, and creamy coconut milk. This creamy, dairy-free soup is perfect for a comforting meal, garnished with toasted pepitas and fresh thyme for added texture and flavor.
Ingredients
Squash and Roasting
- 3 pound butternut squash (cut in half lengthwise, seeds removed)
- 1 tsp olive oil
- Salt and pepper to taste
Soup Base
- 1 tbsp butter or vegan butter
- 4 cloves garlic
- 3 large carrots (diced)
- 1 medium onion (chopped)
- 2 ½-3 cups chicken or vegetable broth (as needed)
- ¼ tsp cinnamon
- 3 slices sun dried tomatoes
- 1/2 cup full-fat coconut milk
Garnish
- Thyme (fresh)
- Toasted pepitas (pumpkin seeds)
Instructions
- Preheat and Roast Squash: Preheat your oven to 425°F. Place the butternut squash halves cut-side up on a baking sheet. Drizzle with olive oil and season lightly with salt and pepper. Roast for 45-55 minutes until the squash is tender and easily pierced with a fork. Remove and let cool slightly.
- Cook Sun Dried Tomatoes: While the squash roasts, heat a large pot over medium heat. Add chopped sun dried tomatoes and cook briefly to release their flavor, then remove with a slotted spoon and place on a paper towel-lined plate.
- Sauté Vegetables: In the same pot, add butter or vegan butter. Once melted, add chopped onion, garlic cloves, and diced carrots. Sauté for 5-7 minutes until the vegetables soften and become fragrant.
- Add Roasted Squash: When cooled enough to handle, scoop the flesh from the butternut squash halves and add it to the pot with the sautéed vegetables.
- Season and Simmer: Add the cinnamon along with salt and pepper to taste. Pour in 2 ½ cups of chicken or vegetable broth and bring the mixture to a boil. Lower the heat and simmer for 10-15 minutes to allow flavors to meld together.
- Blend the Soup: Remove the pot from heat. Stir in the coconut milk and use an immersion blender to puree the soup until smooth. If too thick, add additional broth to reach desired consistency. Alternatively, blend the soup in batches in a regular blender.
- Serve and Garnish: Ladle the hot soup into bowls. Drizzle extra coconut milk on top, add reserved sun dried tomatoes, sprinkle toasted pepitas, and garnish with fresh thyme or a pinch of cayenne pepper for a bit of heat.
Notes
- This soup is Paleo, Gluten-Free, Dairy-Free, and Whole30 compliant.
- Use vegetable broth to keep the recipe vegan.
- If you don’t have an immersion blender, carefully blend the soup in a standard blender in batches.
- Adjust broth quantity for desired soup thickness.
- Garnishes like cayenne pepper or fresh herbs can be customized to personal taste.
Nutrition
- Serving Size: 1 cup
- Calories: 176
- Sugar: 3.6 g
- Sodium: 869 mg
- Fat: 14 g
- Saturated Fat: 8 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 10 g
- Fiber: 2 g
- Protein: 5 g
- Cholesterol: 12 mg
