Four-Ingredient Butternut Squash Soup

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This four ingredient vegan creamy butternut squash soup is ready in just 20 minutes!! Made with frozen butternut squash, you can whip this up any night of the week. 

Don’t know what to do with the frozen butternut squash in your freezer? How about meal prepping a creamy vegan butternut squash soup with just 4-ingredients?

Sounds good, right? If you’ve been scouring the internet for recipes with frozen butternut squash, look no further because you’ve found the one!

Looking for more meal prep inspiration for your active lifestyle? Download this FREE 7-Day Vegetarian Meal Plan for Athletes!

Is frozen butternut squash healthy?

Believe it or not, frozen butternut squash is exactly the same as fresh butternut squash. The same is true for all frozen fruits and vegetables. I know– mind blown, right?

When farmers pick a fruit or vegetable at the height of ripeness, it is often frozen the same day. That means the nutrients and fresh taste are locked in. Frozen butternut squash needs to be peeled and cut, but you can still rest assured that they don’t do anything else to this beautiful veggie.

And freezing and thawing a veggie does not disturb its nutrition profile. It’s just as healthy as the fresh vegetable!

How to make 4-ingredient Butternut Squash Soup

This soup has an inherently sweet taste from the butternut squash and coconut milk, and you could certainly jazz it up with some spices, like cinnamon, cayenne pepper, curry powder or turmeric. Plus, it’s creamy without any cream, and it utilizes affordable and convenient frozen veggies.

All you need is one pot and an immersion blender to make this really simple soup. Here are the incredibly easy steps:

  1. Start by sautéing chopped onion with some oil in a pot.
  2. Add the butternut squash, coconut milk and vegetable stock. Season with salt.
  3. Bring to a boil, then cover and reduce heat to simmer. Simmer for 20 minutes.
  4. Enjoy a comforting bowl of soup!

What can I serve with this?

With its minimal ingredients, this soup works best as a side dish for dinner or lunch. If you’re looking for a recipe to serve with the soup, look no further. Here are some of my favorite accompaniments:

Can I freeze it?

Absolutely! I encourage you to make a big batch and freeze it in a freezer-friendly container. When you’re ready to reheat it, stick the soup in the microwave for 2 minutes until it starts to thaw. Then put the soup in a pot and simmer over low heat until it becomes a liquid.

4-ingredient vegan butternut squash soup with coconut milk in a white bowl
5 from 6 votes

Four-Ingredient Butternut Squash Soup

A delicious vegan creamy butternut squash soup, made with coconut milk

Course Soup
Keyword butternut squash soup
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 2
Calories 191 kcal
Author Natalie Rizzo, MS, RD


  • 1 tablespoon vegetable oil
  • 1/2 cup chopped onion
  • 2 cups cubed frozen butternut squash
  • 1/4 cup coconut milk
  • 2 cups vegetable stock
  • 1/4 teaspoon salt


  1. Heat a large pot over medium high heat and add oil to the pot. Add the onion and cook until translucent (about 2-3 minutes).
  2. Add the butternut squash to the pot and cook for 2-3 minutes. Pour the coconut milk in the pot, followed by the vegetable stock and salt. Bring to a boil.
  3. Reduce heat to simmer, cover and simmer for 20 minutes.
  4. Blend the ingredients together with an immersion blender or carefully place the soup in a blender and blend well.
Nutrition Facts
Four-Ingredient Butternut Squash Soup
Amount Per Serving (1 bowl)
Calories 191 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 11g69%
Sodium 1240mg54%
Potassium 555mg16%
Carbohydrates 20g7%
Fiber 3g13%
Sugar 5g6%
Protein 2g4%
Vitamin A 15383IU308%
Vitamin C 29mg35%
Calcium 72mg7%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
This four ingredient vegan and creamy butternut squash soup comes together in just 20 minutes. It's the perfect dinner side and it pairs nicely with a salad. #soup #veganrecipes #vegansoup #butternutsquash #vegetarian #vegetarianrecipes


  1. Meme

    5 stars
    This soup is just the right amount of creamy goodness for a cool fall day!

  2. Tawnie Kroll

    5 stars
    I loved how easy this was to make – thank you. Perfect for the rainy week we are having!

  3. Lindsey

    5 stars
    What a great staple, simple recipe!

  4. Liz Shaw

    5 stars
    You had me at coconut milk- we always have it in the house and I cannot wait to make this staple!

  5. Lorie

    5 stars
    I have everything I need to make this. Winning!

  6. Emily Kyle

    5 stars
    I agree, I am turned off if a recipe has too many ingredients, love this simple one!


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I’m Natalie Rizzo, an NYC-based Registered Dietitian.

My mission is to help everyday athletes fuel their fitness with plants.

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