My easy butternut squash soup recipe is unbelievably creamy, satisfying, and flavorful. Our recipe is also naturally vegan!

You do not need any cream or butter to make this creamy butternut squash soup! Everyone, even the meat-eaters at the table, will love it, especially when topped with our delicious crispy spiced chickpeas!

We’ve already shared our easy roasted butternut squash soup, but this recipe adds even more flavor with extra veggies, coconut oil, and crispy chickpeas (optional, but really tasty). The key to the best flavor is roasting. By roasting our butternut squash, we develop lots of flavor and caramelize the sugars, much like roasting cauliflower for roasted cauliflower soup or roasting tomatoes for my favorite roasted tomato soup!

Key Ingredients

• Butternut Squash: I typically use a medium butternut squash, but feel free to swap in other winter squash like honeynut, kabocha, or red kuri squash, or even a small sugar pumpkin like I use when making homemade pumpkin puree.
• Veggies: Leeks, carrots, and garlic complement the squash beautifully. They cook down and add a touch of sweetness.
• Spices: Cumin and smoked paprika add a smoky flavor. A pinch of cayenne adds a little kick (optional but delicious!).
• Broth: I use vegetable broth to keep my butternut squash soup vegetarian, but chicken broth works great if that’s not a concern.
• Coconut Oil: I love stirring in a small amount at the end to add a subtle coconut flavor. If coconut is not your thing, use butter or olive oil instead.
• Crispy Spiced Chickpeas: These are optional but add a nice crunch, extra flavor, and a bit of protein. You can buy them ready-made or roast your own (it’s simple!). The recipe below includes instructions for making them.

Find the full recipe with measurements below.

How to Make the Best Butternut Squash Soup

Tip 1: Roast your butternut squash. This soup is one of my favorite fall soup recipes. Start by roasting your butternut squash. I like to cut it in half and tuck a sprig of fresh rosemary underneath each piece before roasting (just like I do when roasting spaghetti squash).

Tip 2: Build flavors. While the squash roasts the oven, sauté your veggies (leeks, carrots, and garlic) in a bit of oil until they’re soft and sweet. Add cumin and smoked paprika for warmth and smokiness, along with your broth. Then, when the squash is out of the oven, you can scoop out the flesh and add it to the pot, and finally, blend until smooth. An immersion blender is the easiest way to do this right in the pot, which is what I’ve done in the video.

Tip 3: Finish with coconut oil and crunch. Just before serving, stir in a little coconut oil for a light coconut flavor. If you’re not a coconut fan, feel free to omit it or use olive oil or butter instead. I also love topping the soup with a handful of spiced chickpeas for extra crunch and flavor. You can buy them pre-made or roast your own (it’s easy!). Check out the recipe below for instructions.

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Butternut Squash Black Bean Soup is a spicy vegetarian soup that’s going to be a hit with all the butternut squash fans! And if you skip the optional sour cream this slightly-spicy recipe is vegan. 

PIN the Butternut Squash Black Bean Soup to try it later!

I’m  a well-documented fan of butternut squash, so you it’s surprising I haven’t made more soups using my favorite winter squash. It’s partly because I love savory squash dishes, but I don’t really understand the appeal of those sweet butternut squash soups that many people like.

No surprise then that this Butternut Squash Black Bean Soup is savory from ground cumin and slightly spicy from the Green Tabasco Sauce (affiliate link) that’s stirred in at the end.

This soup would make a lovely Meatless Monday dinner, and if you’re cooking for a family I might sprinkle some crushed tortilla chips into the soup for the kids. I ate my soup with a generous dollop of sour cream, but if you skip the sour cream this meatless soup is vegan.

What ingredients do you need for this recipe?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

• butternut squash
• salt and fresh ground black pepper
• Olive Oil (affiliate link)
• onion
• celery
• Minced Garlic (affiliate link)
• vegetable stock or canned vegetable broth
• ground cumin (affiliate link)
• can of black beans
• red bell pepper
• cilantro
• Green Tabasco Sauce (affiliate link) or other jalapeno hot sauce of your choice

Don’t want cilantro in the Butternut Squash and Black Bean Soup?

If you have those anti-cilantro tastebuds, I’d use thinly sliced green onion instead of cilantro in the Butternut Squash and Black Bean Soup.

Want more ideas for butternut squash?

Use My Favorite Winter Squash Recipes to see more of my butternut squash faves or check out Winter Squash Recipes to see all my recipes using all types of winter squash!

Steps for making Butternut Squash Black Bean Soup:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

1. Butternut squash can be a challenge to peel and cut up, but for this soup you just cut the squash in half, scrape out seeds, and roast the squash until it’s tender enough to scrape away from the skin. Let squash cool until you can scoop it out of the skin.
2. Heat the olive oil and saute the onion and celery until soft; then add the minced garlic and cook 2-3 minutes more.
3. Add two cups of the vegetable stock to the onion-celery mixture and simmer for 10 minutes.
4. When the squash is cool, scrape the flesh away from the skin and mix it with the other 4 cups of broth and the ground cumin.  (This is a giant 8-cup measuring cup.)
5. Add that mixture to the soup pot and simmer about 20 minutes more, then use an Immersion blender (affiliate link) or food processor to puree the soup. (Blogger error; I forgot to take a photo of the soup being pureed, but I used my immersion blender.)
6. While the mixture simmers, rinse the black beans with cold water and let them drain.
7. Also chop the cilantro and red bell pepper.
8. Add the beans, red bell pepper, and cilantro to the pureed soup mixture and simmer about 15-20 minutes more.
9. Stir in desired amount of Green Tabasco Sauce (affiliate link) and serve hot, with a dollop of low-fat sour cream or plain yogurt if desired.

More Meatless Soups with Butternut Squash:

Weekend Food Prep:

This recipe has been added to a category called Weekend Food Prep  to help you find recipes you can prep or cook on the weekend and eat during the week!

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Butternut Squash Black Beans Soup is a healthy soup for the original South Beach Diet, but the use of butternut squash makes it limited to phase 2 or 3, and of course do not serve with tortilla chips for South Beach. This soup is too high in carbs for most low-carb eating plans.

Find More Recipes Like This One:
Use Soup Recipes to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
This soup recipe with butternut squash and black beans was first posted in 2012. It was last updated with more information and better photos in 2023.

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.

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This roasted butternut squash soup recipe with a short list of simple ingredients turns out silky, smooth, and incredibly delicious.

In this recipe, you’ll roast butternut squash on top of fresh garlic and thyme, then blend it with broth for one of the easiest soups we’ve shared!

There’s no sautéing, very little simmering, and you don’t need to chop lots of veggies. I love it for an easy fall dinner, but since it turns out so well, it’s actually perfect for the holidays (like Thanksgiving dinner). For a similar soup with even more seasonal vegetables like leeks and carrots, see this Butternut Squash Soup topped with crispy chickpeas.

Key Ingredients

• Butternut Squash: I use medium butternut squash, but feel free to swap in winter squash varieties often found during autumn at the farmers market, like honey nut, kabocha, or red kuri squash, or swap it for a small sugar pumpkin like I use when making homemade pumpkin puree.
• Herbs:When roasting the squash, we tuck fresh herbs underneath for extra flavor. I use fresh thyme and rosemary most often, but this is also incredible with fresh sage. You can use one of these or all three.
• Garlic: In addition to the herbs, we also tuck whole garlic cloves (still in their skins) under the squash. This way, they flavor the squash, and the garlic becomes soft and sweet at the same time. You can then blend the roasted garlic into the soup later on.
• Broth: You can use your favorite broth or stock. I love the richness of homemade chicken stock, chicken broth, or bone broth, but this soup is also excellent when you use a flavorful vegetable broth.
• Cream: This is optional, but I almost always add a splash of heavy cream to my soup for a silky, velvety texture. To keep it vegetarian or vegan, try coconut milk or coconut cream.

Find the full recipe with measurements below.

My Tips for Making the Easiest Butternut Squash Soup

Tip 1: Cutting butternut squash. My favorite method for cutting butternut squash is the same as I use for spaghetti squash:

1. To prevent the squash from rolling around, place one half of a kitchen towel under the squash to keep it stable on the counter. Then, use the other half of the towel to hold the squash in place while you cut.
2. Using a heavy chef’s knife, pierce into the middle of the squash and cut it from end to end. Don’t try to cut through the stem. It is too tough.
3. Wiggle the knife out and separate the two halves by removing the knife and pulling them apart.

Tip 2: Roast the squash with garlic and herbs. Sneak some herbs and garlic underneath the butternut squash halves before roasting them in the oven until fork-tender and golden on the bottom. The squash becomes fragrant and so flavorful this way.

Tip 3: Blending your soup. When the squash is tender and caramelized, it’s time to blend. Use an immersion blender in a pot or use a stand blender to blend the roasted squash with broth and the soft roasted garlic. (You can squeeze the roasted garlic flesh into the blender and discard the skins.) Season with salt and pepper to taste, then, as a last (optional) step, I love blending in some cream.

Tip 4: Serving this soup. I love this roasted squash soup with a slice of homemade focaccia bread, but it’s also really good with some homemade croutons on top. If you’re feeling fancy, it is also amazing with a grilled cheese made with sourdough and Gruyère cheese!

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This Slow Cooker Butternut Squash Soup is loaded with flavor from garlic, ginger, coconut milk, and Thai Red Curry Paste! And this soup that can be vegan has only 17 net carbs per serving, so it’s not that huge of a splurge on carbs.

PIN Slow Cooker Butternut Squash Soup to make it later!

I love this Slow Cooker Butternut Squash Soup, and there’s a good reason why there are so many butternut squash soup recipes! I think it’s all about the way the slightly nutty flavor of butternut squash gets along well with so many other flavors.

In this butternut soup recipe, first the cubed squash cooks in the slow cooker in a little vegetable stock until it’s soft. Then it’s pureed and cooked a little longer with onion, garlic, ginger, Coconut milk, Thai Red Curry Paste, and peanut butter, with a tiny touch of fish sauce (or vegetarian fish sauce) and sweetener to complete the Thai flavor notes.

Even though I adore butternut squash, I haven’t used it in soup that much, but this soup is one I’ll be making over and over again. And my nephew and cooking assistant Jake is not really a winter squash fan, but he gobbled up the soup as well.

What ingredients do you need?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe with ingredient amounts.)

Will pre-cut butternut squash work for this soup?

I’m not normally a fan of the pre-cut butternut squash (and I even wrote a post about How to Peel and Cut Up a Butternut Squash.) But for this Slow Cooker Butternut Squash Soup, the pre-cut squash is fine and it will help get this into the slow cooker much more quickly.

Is this Butternut Squash Soup an authentic Thai Recipe?

I’m not claiming this soup is an authentic Thai recipe, but it does have lots of ingredients used in Thai cooking like garlic, ginger, red bell pepper, coconut milk, red Thai curry pasts, and fish sauce.

What if you don’t want cilantro in the Slow Cooker Butternut Squash Soup?

This soup is finished with fresh lime juice and chopped cilantro, which I think is just the right addition, but omit the cilantro or use thinly sliced green onion if you’re not a cilantro fan.

Can you make Slow Cooker Butternut Squash Soup a vegan recipe?

If you want a soup that’s vegan, just use vegan “fish sauce” for this recipe. You could also switch out the fish sauce for soy sauce if that’s easier.

How to Make Slow Cooker Butternut Squash Soup:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

1. Put 2 lbs. of butternut squash cubes into the slow cooker with 1 cup vegetable stock, season with salt and pepper, and cook on high for 2 hours, or until the squash is soft.
2. Use a food processor, blender, or IImmersion Blender (affiliate link)to puree the squash. (An immersion blender is by far the easiest; be careful with the hot squash if you use a food processor or blender.)
3. Heat the oil and saute the onion in a frying pan until it’s well browned. Add the minced garlic, ginger, and diced red bell pepper and cook about a minute more. (Bad blogger; forgot to take a photo of that!)
4. Then add the coconut milk, Thai Red Curry Paste, and peanut butter, and heat, stirring, just until the peanut butter and curry paste are dissolved into the coconut milk. Add the sweetener and fish sauce (affiliate link).
5. Stir the coconut milk mixture into the squash, turn the slow cooker to low, and cook about one hour.
6. Then stir in the chopped cilantro (or green onion) and lime juice and cook about 15 minutes more.
7. Serve the Slow Cooker Butternut Squash Soup hot, garnished with chopped peanuts, more chopped cilantro, and a dash of Sriracha Sauce if desired.

More ideas for Butternut Squash:

You can use My Favorite Winter Squash Recipes to see more of my butternut squash faves!

More Meatless Soups You Might Like:

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This Slow Cooker Butternut Squash Soup recipe has 17 net carbs per serving, so it’s probably not low enough in carbs for strict low-carb eating plans, but not a huge splurge for people who are just trying to be moderate with their carb intake. Butternut squash is limited to Phase 2 or 3 for the original South Beach Diet, and if you’re making  for South Beach they would recommend light coconut milk, natural peanut butter, and using an approved sweetener.

Find More Recipes Like This One:
Use Soup Recipes to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
This Butternut Squash Soup made in the slow cooker was first posted in 2013. It was last updated with more information in 2025.

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.

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A high-protein soup recipe that’s smooth, comforting, and nourishing — with roasted butternut squash, cottage cheese, and a Parmesan finish. Simple, cozy, and meal-prep friendly.

Jump to: Overview | Ingredients | How To Make | Watch The Video | Recipe Tips |  Serving Suggestions | Full Recipe Card | More Soup Recipes

This is a high-protein butternut squash soup that’s creamy without cream, velvety smooth, and full of nourishing ingredients. Roasting the squash, onion, carrots, and garlic first gives it that sweet, caramelized depth (you know, the kind that tastes like fall in a spoon). The best part? We sneak in a solid dose of protein using low-fat cottage cheese and Parmesan (no, it doesn’t taste like cheese dip, promise).

It’s naturally gluten-free, low in calories, and super filling. Bonus points for being blender-friendly and great for batch cooking. Perfect for those who want a protein-packed soup that doesn’t feel like “gym food.”

You can use this high-protein soup recipe template with other veggies. Just add cottage cheese and Parmesan cheese when blending for an instant protein boost. PS. I serve it with high-protein bread for a complete and satiating meal!

Macros per serving without toast: 320 calories, 18 grams protein, 38 grams carbs, 5 grams fibre, 12 grams fat. If you add a slice of high-protein toast, you can boost by additional 10 grams of protein and more fibre.

You might also like these high-protein recipes: lemon chicken orzo soup or chicken lentil soup, or for something sweeter, try my high-protein banana bread, protein overnight oats, or baked oats with chia seeds and berries. Check out these protein-packed lunches and high-protein breakfast ideas.

What You’ll Need

Here is what you’ll need for this high-protein soup recipe. Find the full measurements in the recipe card below.

• Butternut squash: sweet, nutty, and creamy once blended. Swap butternut squash for another pumpkin or sweet potato.
• Onion & carrot: add depth and natural sweetness.
• Garlic: roasted to mellow perfection.
• Low-fat cottage cheese: adds creaminess and boosts protein.
• Parmesan cheese: for umami, saltiness, and richness.
• Chicken stock: adds savory backbone; use veggie stock to keep it vegetarian.
• Plus, olive oil, salt & pepper – the essentials. Add a pinch of chili flakes for heat!
• Optional lemon juice: brightens everything, I almost always add a little at the end
• For garnish: green onion for fresh bite at the end and pumpkin seeds (pepitas) for texture, crunch, and extra fiber and protein.
• To Serve: High-protein bread like Herman Brot — not required, but highly recommended for a more satiating meal and extra protein and fiber.

How To Make High Protein Butternut Squash Soup

Find the full recipe and nutritional information below. Here are some handy step-by-step photos for how to make protein-packed butternut squash soup.

• Preheat oven to 200°C / 395°F.
• Chop squash, onion, and carrot. Toss with olive oil, salt, and pepper.
• Roast veggies and garlic (still in peel) for 20–25 minutes.
• Squeeze garlic from skins and add all veggies to blender or pot.
• Add cottage cheese, Parmesan, stock, and blend until smooth.
• Taste and add lemon juice if you like it zingy.
• Serve with pepitas and green onions on top. Add toast on the side.

Watch The Video

Recipe Tips

• Make-Ahead: This soup keeps well in the fridge for 4–5 days. Reheat gently on the stove or in the microwave.
• Freezer-Friendly: Freeze in portions for up to 3 months. Thaws like a dream.
• Texture Tip: Want it thicker? Use less stock or stir in a spoon of Greek yogurt.
• Vegan Option: Use dairy-free cottage cheese (yes, it’s a thing) and nutritional yeast instead of Parmesan.
• Meal Prep Win: Double the batch and portion out lunches for the week.

Serving Suggestions

This soup is a meal on its own, but I love it with a slice (or two) of toasted high-protein bread. You can also top it with extra Parmesan, a swirl of Greek yogurt, or even crispy chickpeas. Perfect for lunch, light dinner, or a starter for a cozy meal.

If you’ve tried this high protein butternut squash soup or any other recipe on the blog then don’t forget to rate the recipe and let me know how you got on in the comments below, I love hearing from you! You can also FOLLOW ME on Instagram, Facebook, Pinterest, YouTube, and or sign up to my Newsletter to see more of my delicious food.

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Butternut Squash Kale Soup uses some of my favorite soup ingredients, and this tasty vegetarian soup has gluten-free and lower-carb options. And this is a perfect recipe to use those packages of peeled-and-cut butternut squash that shows up in the fall!

Pin Butternut Squash Kale Soup to try it later!

This Butternut Squash Kale Soup is a recipe I first made just because I had butternut squash and kale in the fridge. And then I loved this soup with fall flavors, and it ended up being one of my favorite soups to make this time of year.

The bonus ingredient in the soup is Farro that I’d been craving ever since I first tried Farro with Mushrooms. The butternut, kale, and Farro combination here was wonderful, but I know some people aren’t going to have Farro. And also Farro isn’t gluten-free or low in carbs, so in the updated recipe I’m giving the option to switch Farro for brown rice (for gluten-free) or frozen cauliflower rice (for lower-carb and gluten-free.)

And no matter which way you make it, if you’re a fan of butternut squash and kale I hope you try this tasty meatless soup!

What ingredients do you need for this recipe?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe with ingredient amounts.)

• Farro
• onion
• Olive Oil (affiliate link)
• Dried Thyme (affiliate link)
• Dried Sage (affiliate link)
• vegetable broth
• butternut squash
• kale
• salt and black pepper
• Balsamic Vinegar (affiliate link)
• Parmesan for serving (optional, dairy-free without the Parmesan)

Can you use pre-cut butternut squash for Butternut Squash Kale Soup?

I wrote a post about How to Peel and Cut Up a Butternut Squash and for Roasted Butternut Squash it’s definitely better when you cut it up yourself. But to use in soup, those packages of pre-cut butternut squash that show up at Costco this time of year are great!

Want Butternut Squash Kale Soup that’s gluten-free or lower-carb?

You can easily make a gluten-free version of this soup by switching out the Farro for brown rice; I would use Ben’s Brown Rice (affiliate link). And you can make a tasty lower-carb version by switching out the Farro for cauliflower rice.

How high in carbs is the Butternut Squash Kale Soup?

This soup recipe with farro or brown rice will have about 24 net carbs per serving. If you switch out the Farro for frozen cauliflower rice, the soup will have about 12.8 net carbs per serving.

Who else LOVES Butternut Squash?

I’m a huge butternut squash fan from childhood, which is why my carb-conscious recipe blog has so many butternut squash recipes! And when it’s fall I just have to have it a few times every year. You can use Favorite Roasted Butternut Squash Recipes to see all my recipes using it. Or use Favorite Winter Squash Recipes to see my favorites with all types of winter squash!

How to Make Butternut Squash Kale Soup:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

1. If you’re using farro, start by soaking it for at least 15 minutes. 
2. If you don’t want to Peel and Cut Up a Butternut Squash, I think pre-cut squash cubes are great for soup.
3. Cut the squash into pieces not more than 3/4 inch across.
4. Heat the oil in soup pot, then saute diced onion with the thyme and sage.
5. Add vegetable stock to the onions and herbs and bring to a low simmer; then add the farro and simmer 10 minutes. (You can skip this extra ten minutes if you’re using brown rice; cauliflower rice will be added towards the end of the cooking time.)
6. Add the squash cubes and simmer about 30 minutes.
7. Mash the squash a bit so some pieces will thicken the soup, then add the kale (and add cauliflower rice now if you’re using that) and simmer 20-30 minutes more.
8. Stir in a little balsamic vinegar if desired, and serve hot.
9. Butternut Squash Kale Soup will good with a little Parmesan cheese sprinkled on at the table, if you’re a fan of that.

Weekend Food Prep:

This recipe for Butternut Squash Kale Soup has been added to a category called Weekend Food Prep where you’ll find recipes you can prep or cook on the weekend and eat during the week! And this recipe would be perfect to make on the weekend and enjoy for a meatless lunch or dinner.

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