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Thai Butternut Squash Soup - My Fresh Perspective | This easy, quick and healthy soup is paleo, vegan, and Whole30-approved! | #paleo #whole30 #vegan #eatclean #glutenfree

Thai Butternut Squash Soup

  • Author: Angela Simpson
  • Total Time: 30 mins
  • Yield: 3-4 servings 1x


Silky smooth with notes of coconut and subtle spice, this quick and easy Thai Butternut Squash Soup is guaranteed to warm you up on a chilly day. With a simple list of ingredients, it’s also vegan, gluten-free, paleo and Whole30-friendly.


  • 1 tbsp coconut oil
  • 1 large clove garlic
  • 1” piece fresh peeled ginger
  • 1/2 large yellow onion, or 1 small onion, diced
  • 2 tbsp Thai red curry paste (I use Thai Kitchen)
  • 5 cups butternut squash, peeled + cubed into bite-size chunks
  • 2 cups water
  • 1 15oz can light coconut milk (or regular, if you prefer a thicker consistency)
  • 1 tbsp coconut aminos (or fish sauce, if not vegan)
  • juice of 1 lime
  • toasted cashews, cilantro and lime wedges, to garnish


  1. Melt the coconut oil in a large pot for 1 minute on high heat.
  2. Sautee the garlic, ginger and onion in the Thai red curry paste until fragrant, about 2 minutes.
  3. Add the butternut squash and stir it around the pot for 1 minute, coating as much as possible.
  4. Follow with the water, coconut milk, coconut aminos and lime juice. Stir well to combine, then reduce heat to medium-low. Cover with a lid and let the soup cook for 15-20 minutes.
  5. Remove the lid from the pot and stir again. Let it cool enough to be able to taste before using a ladle to transfer the contents of the pot to a blender. (Note: You may want to do this in batches if your blender is small.)
  6. Puree the soup in the blender until completely smooth. (Note: Be careful with heat – if your blender has a removable piece in the lid, you may want to carefully remove this to allow some of the steam to escape before fully removing the lid. Taste after pureeing and add a little extra lime juice or coconut aminos, if you like.
  7. Ladle into bowls. Garnish with toasted cashews, cilantro, finely diced chilis and lime wedges (all optional) and serve.


Butternut squash can be replaced with any other firm winter squash if unavailable – kabocha, buttercup and acorn are all great choices!

  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Category: soup
  • Method: stovetop
  • Cuisine: Thai

Keywords: butternut squash, winter, fall, gluten free, soup, Thai, Asian, low sugar, vegan, vegetarian, dairy free, coconut milk