Roasted Butternut Squash Soup

This roasted butternut squash soup combines parsnips, beef broth, coconut milk, parsley and ground coriander into a smooth, savory blend full of unexpected flavor. It’s lighter than traditional versions and freezes beautifully, so you’ll always have a nourishing meal ready when you need it.

I’ll be honest, when I nailed this roasted butternut squash soup recipe, I was so delighted with myself it was borderline embarrassing. I’ve tested other versions over the years, but they were always too bland, overly sweet or just too much work.

This, my friend, is not one of those recipes.

It’s rich and creamy without being heavy, subtly sweet yet savory, and bright with a hint of earthiness. The depth of flavor makes it satisfying on its own, or even better with a scoop of Ground Bison, or a sprinkle of Oven-Baked Turkey Bacon crumbled on top.

While most roasted butternut squash soup recipes lean heavily on coconut milk and cinnamon, veering into dessert territory, this one is more savory and refreshing.

This recipe was inspired by a soup I had at Flower Child. It combined the butternut squash with parsnips and parsley—completely unexpected flavors that blew my mind. Unfortunately, it was thin, chunky, and splattered with every spoonful (arrrgh!).

My version has added protein, more flavor, and it’s blended smooth for a more pleasant dining experience. It’s comfort food you can feel good about.

If you’re looking for a cozy baked option, my Butternut Squash Casserole is another favorite worth trying.

Why You’ll Love It

• Heart-healthier – With less coconut milk than traditional recipes this one is lighter without sacrificing flavor or texture.
• Meal-prep friendly – This recipe yields about 8 cups, ideal for freezing or enjoying all week.
• Speedy roasting – Peeling and chopping the squash before roasting helps it cook faster and more evenly. Plus, it saves time since there’s no need for it to cool to the touch afterward.
• Gluten- and dairy-free

Key Ingredients

• BUTTERNUT SQUASH – Packed with vitamin C, folate, potassium and carotenoids (which convert to vitamin A).
• PARSNIPS – Their sweet, earthy twang enhances the squash and adds rich depth.
• SHALLOT – Offers a mild, savory base.
• LOW-SODIUM BROTH – More flavorful and nutritious than water. I use Kettle & Fire Beef Broth, but chicken or veggie broth works too.
• CANNED UNSWEETENED COCONUT MILK – Creamy and subtly sweet without overpowering. Look for one without thickeners, like Native Forest No Guar.
• SEASONINGS – Ground coriander, fresh parsley and a squeeze of fresh lemon juice create a bright, unexpected finish.
• UNFLAVORED COLLAGEN PEPTIDES (optional) – Adds protein; omit for a vegetarian or vegan soup.

Pro Tip: I buy most of my pantry goods (including the broth, coconut milk and and collagen above) from Thrive Market for savings and convenience. Enjoy 40% off your first box with my link.

See the recipe card below for exact measurements and instructions.

How to Make Roasted Butternut Squash Soup

Preheat the oven to 425º F and position a rack in the center. Line a rimmed baking sheet with unbleached parchment paper.

Prepare the Squash

1. With gloved hands, trim both ends off the squash. Peel, slice lengthwise, remove the seeds with a spoon and chop into ¾” cubes.
2. Toss the squash in a large mixing bowl with 1 tablespoon avocado oil and ¼ teaspoon salt. Spread it in an even layer on the baking sheet and roast until fork tender, about 20-25 minutes.

Start the Soup

1. In a 6.5-quart pot, heat the remaining tablespoon of avocado oil over medium-low. Add the parsnips, shallot, coriander and ¼ teaspoon salt. Stir, cover and sauté until the shallots are translucent, about 2-3 minutes.
2. Add the broth, cover and simmer while the squash finishes roasting.
3. Once fork tender, remove the squash from the oven and carefully add to the pot of simmering parsnips. Pro tip: Grab the corners of the parchment paper and pour it all in at once.
4. Add the coconut milk, collagen (if using) and final ¼ teaspoon salt. Stir to dissolve the collagen. Bring to a vigorous simmer and cook until the parsnips are fork tender, about 5 more minutes.

Blend the Soup

1. Remove from the heat. Using an immersion blender, start on low and gradually increase the speed until smooth, about 5 minutes.
2. Stir in the chopped parsley.
3. Serve warm, garnished with more parsley, a squeeze of fresh lemon juice, fresh cracked pepper and finishing salt to taste.

Storage

Refrigerate in an airtight glass container for 3-4 days, or freeze up to 3 months in silicone pouches. Reheat gently on the stovetop.

Serving Suggestions

Take your roasted butternut squash soup to the next level with these easy add-ons:

• Top with Oven-Baked Turkey Bacon crumbles, leftover shredded chicken or Ground Bison for extra protein.
• Serve with your favorite crusty toast, spread with butter or ghee.
• Add swirl of coconut milk or extra virgin olive oil for a fancy finish.

Recipe Tips

• Butternut squash contains a sticky sap that can irritate skin—use disposable gloves when peeling and chopping.
• Large parsnips may have a woody core near the stem—slice it out before cooking. (There’s no need to peel them.)
• No immersion blender? Use a high-speed blender or food processor. Just cool the soup slightly and work in small batches to avoid dangerous splatter. (Unfortunately, this method takes longer).

How to Use Leftover Coconut Milk

Don’t let that leftover coconut milk go to waste! Use it anywhere you’d typically use dairy or plant-based milk. Just remember that it’s high in saturated fat, so adjust accordingly. Try it in:

• A Coconut Milk Matcha Latte
• Your next Tiramisu Latte (sub it in for some of the almond milk)
• A small batch of Coconut Lime Rice
• A bowl of Chai-Spiced Turmeric Oatmeal

FAQs

🥣 Give this roasted butternut squash soup recipe a try and let me know what you think in the comments below!

Roasted Butternut Squash Soup

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 1 review

• Author: Chelsea Allard
• Prep Time: 15 minutes
• Cook Time: 40 minutes
• Total Time: 55 minutes
• Yield: about 8 cups 1x
• Category: Soup
• Method: Roast, Sauté, Blend
• Cuisine: American
• Diet: Gluten Free

Print Recipe

Pin Recipe

---

Description

A creamy roasted butternut squash soup with parsnips, coconut milk, coriander, and parsley. It’s light, refreshing comfort food that’s easy to prep and freezes perfectly for meal-prepping. Plus, it’s gluten-free, dairy-free and vegan optional.

---

Ingredients

Scale 1x2x3x

1 large butternut squash (about 3 pounds), peeled, deseeded and cut to 3/4” pieces

2 tablespoons avocado oil, divided

3/4 teaspoon mineral salt, divided

1 pound parsnips, chopped to 1/4-inch rounds

1 large shallot, chopped

1 tablespoon ground coriander

32-ounce carton of low-sodium beef broth

1/2 cup canned unsweetened coconut milk

6 scoops unflavored collagen peptides (optional)

1/4 cup fresh parsley, chopped + more for garnish

Lemon wedges

Fresh cracked pepper

Finishing salt

Cook Mode Prevent your screen from sleeping while you cook

---

Instructions

Preheat the oven to 425º F and position a rack in the center. Line a rimmed baking sheet with unbleached parchment paper.

 

Prepare the Squash

Trim both ends off the squash with gloved hands. Peel, slice lengthwise, remove the seeds with a spoon and chop into ¾” cubes.

 

Toss the squash in a large mixing bowl with 1 tablespoon avocado oil and ¼ teaspoon salt. Spread it in an even layer on the baking sheet and roast until fork tender, about 20-25 minutes.

 

Start the Soup

Heat the remaining tablespoon of avocado oil over medium-low in a 6.5-quart pot. Add the parsnips, shallot, coriander and ¼ teaspoon salt. Stir, cover and sauté until the shallots are translucent, about 2-3 minutes.

 

Add the broth, cover and simmer while the squash finishes roasting.

Once fork tender, remove the squash from the oven and carefully add to the pot of simmering parsnips. Pro tip: Grab the corners of the parchment paper and pour it all in at once.

 

Add the coconut milk, collagen (if using) and final ¼ teaspoon salt. Stir to dissolve the collagen. Bring to a vigorous simmer and cook until the parsnips are fork tender, about 5 more minutes.

 

Blend the Soup

Remove from the heat. Using an immersion blender, start on low and gradually increase the speed until smooth, about 5 minutes.

 

Stir in the chopped parsley.

 

Serve warm, garnished with more parsley, a squeeze of fresh lemon juice, fresh cracked pepper and finishing salt to taste.

 

Storage

Refrigerate in an airtight glass container for 3-4 days, or freeze up to 3 months in silicone pouches. Reheat gently on the stovetop.

---

Notes

Recipe Tips

Wear gloves when prepping butternut squash — the sap can irritate skin.

If using large parsnips, remove the woody core near the stem (no need to peel).

No immersion blender? Use a high-speed blender or food processor. Let the soup cool slightly and blend in small batches to prevent splatter.

Serving Suggestions

Add extra protein with Homemade Turkey Bacon Bits, shredded chicken, or Ground Bison.

Pair with crusty toast and a spread of butter or ghee.

Finish with a swirl of coconut milk or a drizzle of extra virgin olive oil.

See the post above for how to use leftover coconut milk.