How to Make the Perfect Coconut Curry Butternut Squash Soup
Thai-Inspired · Easy · 50 min · 4 servings
This velvety butternut squash soup gets its rich body from full-fat coconut milk and a warming blend of curry spices that create layers of complex flavor. It is a deeply nourishing and completely Whole30 compliant meal that comes together in under an hour.
Why this recipe works
This Coconut Curry Butternut Squash Soup recipe has been crafted to deliver restaurant-quality results in your home kitchen. At just 50 minutes from start to finish, it fits perfectly into a busy schedule without sacrificing flavor. Each serving comes in at 290 calories with 4g of protein, making it a balanced choice for any meal.
What you will need
This recipe uses 6 simple ingredients that you can find at any grocery store:
- 1 whole large butternut squash peeled and cubed
- 1 can full-fat coconut milk
- 2 cups chicken broth Whole30 compliant
- 1 tablespoon red curry paste Whole30 compliant
- 1 whole yellow onion diced
- 2 tablespoons coconut oil
Step by step instructions
Step 1: Saute the Aromatics
Heat the coconut oil in a large heavy-bottomed pot over medium heat. Add the diced onion and cook for 5 to 6 minutes, stirring occasionally, until the onion is softened and translucent. Add the red curry paste and stir continuously for 1 minute to bloom the spices and develop their full flavor.
Step 2: Add Squash and Liquid
Add the cubed butternut squash to the pot and stir to coat it in the curry and onion mixture. Pour in the chicken broth and bring the mixture to a boil over high heat. Once boiling, reduce the heat to medium-low, cover the pot, and simmer for 20 to 25 minutes until the squash is completely fork-tender.
Step 3: Blend Until Smooth
Remove the pot from the heat and allow it to cool slightly for a few minutes. Use an immersion blender to blend the soup directly in the pot until completely smooth and velvety. Alternatively, carefully transfer the soup in batches to a countertop blender, filling it no more than halfway each time to avoid burns.
Step 4: Add Coconut Milk and Finish
Return the blended soup to low heat and stir in the full-fat coconut milk until fully incorporated. Taste the soup and adjust seasoning with sea salt and additional curry paste if desired. Serve hot with a drizzle of coconut cream on top and fresh cilantro if desired.
Easy substitutions
Missing an ingredient? Here are some swaps that work perfectly:
- butternut squash → kabocha squash or sweet potato for a similar creamy texture
- red curry paste → 1 teaspoon curry powder combined with half a teaspoon of ginger powder
Common mistakes to avoid
Watch out for these pitfalls that can affect your results:
- Using light coconut milk instead of full-fat, which makes the soup thin and lacking in richness
- Blending a completely full blender of hot liquid, which can cause dangerous splattering and burns
Nutrition facts
Per serving: 290 calories, 4g protein, 28g carbs, 19g fat, 5g fiber.
Ready to cook?
Get the interactive recipe with adjustable servings, built-in timers, and ingredient checklist.
View full recipe →