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Home » Healthy Recipes » Easy Roasted Butternut Squash Soup

Easy Roasted Butternut Squash Soup

Last Updated August 6, 2022. Published August 6, 2022 By Davinah Cenou Montezuma

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This post may contain affiliate links to products I use and highly recommend. You can read my full disclosure .

Make easy roasted butternut squash soup for the whole family with this simple recipe. It uses my air fryer butternut squash plus two more ingredients. This soup is creamy, nutrient-packed, and yummy. You can use butter to make creamy soup without cream or use coconut milk for a dairy-free option. In this post, I’ll share how to make roasted butternut squash soup with coconut milk or cream and some of my favorite toppings.

Roasted Butternut Squash Soup topped with coconmut milk and nuts

Why Make This?

  • Quick and Easy: I use the air fryer instead of the oven to roast my butternut squash, which saves me more than 30 minutes of cooking time. This method is also easy and requires minimal cooking skills.
  • Dairy-free Option: You can make butternut squash soup with coconut milk instead of cream for an easy dairy-free option.
  • Creamy Creamless Variation: Replace the cream with butter to make creamy butternut soup without cream.
  • Baby and Toddler Approved: my toddler loves butternut squash. So, I make him my air fryer butternut squash and this soup, which actually subs as a great puree alternative for babies.

Ingredients Needed

  • Roasted butternut squash: I air fry the butternut squash to save time instead of roasting it in the oven.
  • Chicken broth: I use this for flavor and to make the soup creamy without needing too much cream or coconut milk, but you can use chicken bone broth too to add protein to this soup.
  • Heavy cream or Coconut milk: Coconut milk is perfect for a dairy-free variation.
chicken broth, coconut milk and roasted butternut squash on separate containers

How To Make Roasted Butternut Squash Soup

My butternut soup recipe takes these 4 basic steps:

  1. Add the seasoned butternut squash to the air fryer
  2. Roast the butternut squash in the air fryer
  3. Add the roasted squash to a blender with the broth and heavy cream or coconut milk.
  4. Blend until smooth.

Recipe Tips & FAQs

Roasting Butternut Squash For Soup

In the air fryer:

You can roast the seasoned squash in the air fryer in an even layer and cook at 400 degrees for 8-9 minutes per side. I prefer this method as it saves so much time compared to roasting butternut squash in the oven.

In the oven:

Use the same ingredients and method as in the air fryer recipe. However, in the oven, you’ll roast the squash at 425 degrees for at least 40 minutes, depending on how long it takes for your squash to brown and whether you kept the squash whole.

Suggested Soup Toppings

Some of my favorite butternut squash soup toppings are:

  • a swirl of additional cream or coconut milk
  • pieces of my crispy air fryer bacon or air fryer turkey bacon
  • Nuts & Seeds to add a bit of a crunchy texture
  • Herbs & Spices for color and a nice presentation
Is butternut squash soup good for you?

Yes. Butternut squash has essential vitamins, minerals, magnesium, potassium, fiber, and other health benefits.

Is butternut squash good for weight loss?

Butternut squash may help with weight loss due to its low calorie and high fiber contents. The latter will keep you full for longer and improve your gut health. For the record, one cup (205g) of cooked butternut squash has only 83 calories and 7g of dietary fiber.

Can you leave the skin on in butternut squash soup?

Butternut skin isn’t tough, so you can leave it on when making soup. However, if you’re worried about the soup’s consistency, just peel it to be sure.

More Easy Soup Recipes

  • 20 of the Best Keto & Low Carb Soup Recipes
  • Easy Creamy Keto Tomato Soup Recipe [+VIDEO]
  • Keto Chicken Vegetable Soup
  • Cauliflower Soup

If you try this recipe, please stop back and leave it a star rating and/or a review in the comments. Stay connected & share photos of your creations with me & others on Instagram, Facebook, and Pinterest! 

roasted butternut squash soup in a bowl

Roasted Butternut Squash Soup Recipe

Make easy roasted butternut squash soup for the whole family with this simple recipe. It uses my air fryer butternut squash plus two more ingredients. Can include cream or coconut milk.
Prep: 5 minutes mins
Cook: 20 minutes mins
Ready in: 25 minutes mins
Cuisine: American
Course: Soup
Servings: 6
Calories: 114kcal
Author: Davinah
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Ingredients

Air Fryer Roasted Butternut Squash

  • 21 oz Butternut squash, cubed and roasted
  • 2 tbsp Olive Oil
  • 1 tsp 24 Herbs Sprinkle Seasoning (Salt-free)
  • 1/2 tsp Natural Ancient Sea Salt
  • 1/4 tsp Black Pepper
  • 1/8 tsp Cinnamon, optional

Butternut Squash Soup

  • 1.5 cup Chicken broth
  • 2 tbsp Heavy cream, or Coconut Milk

Instructions

Air Fry the Squash

  • Toss the squash in spices and oil. Then add it to the air fryer basket.
  • Roast the squash in the air fryer at 400 degrees for 8-9 minutes per side.

Make Butternut Squash Soup

  • Add the squash to a blender with the broth and heavy cream or coconut milk
  • Blend until smooth.

Recipe Notes

Roasting Butternut Squash For Soup

In the air fryer:

You can roast the seasoned squash in the air fryer in an even layer and cook at 400 degrees for 8-9 minutes per side. I prefer this method as it saves so much time compared to roasting butternut squash in the oven.

In the oven:

Use the same ingredients and method as in the air fryer recipe. However, in the oven, you’ll roast the squash at 425 degrees for at least 40 minutes, depending on how long it takes for your squash to brown and whether you kept the squash whole.

Nutrition Details

Calories: 114kcal | Carbohydrates: 13g | Protein: 2g | Fat: 7g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 6mg | Sodium: 217mg | Potassium: 410mg | Fiber: 2g | Sugar: 2g | Vitamin A: 10627IU | Vitamin C: 21mg | Calcium: 60mg | Iron: 1mg

The nutrition facts come from entering the recipe ingredients into Spoonacular API, a database of food ingredients. They may vary for any recipe based on the exact product used. The keto sweeteners I use have 0g net carbs & are not included because sugar alcohols do not impact most people. This is provided as a courtesy, but you can do your own calculations if you wish!

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Filed Under: Healthy Recipes, Low Carb Soup Recipes, Paleo Recipes, Whole30 Recipes

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close up photo of Davinah - the blogger behind Dr. Davinah\'s Eats welcome text that reads, \"I\'m Davinah\" I'm an educator & hardcore foodie who realized eating "all the things" couldn’t last forever. After getting my PhD in Education, I decided to make eating healthier my next big goal. Here, you'll find my collection of keto, low-carb and whole food comfort food recipes. Read More

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