Deliciously Organic - Carrie Korem, FNTP

Healthy recipes, nutrition and thyroid disease information written by Carrie Korem, FNTP

Butternut Squash Soup

Jump to Recipe

Last Updated on November 7, 2025 by Carrie Korem, FNTP

Butternut Squash Soup is a fall and winter favorite that’s loaded with nourishing ingredients!

Butternut Squash SoupEach week I make a pot of stew or soup to have for lunch throughout the week or for a quick dinner. It saves time and money and is a great way to avoid ordering take-out.

If I need to take the meal with me, I reheat it and put it in this insulated food jar. It keeps it hot for for several hours!

Butternut Squash Soup

Here are some other soups you might enjoy:
Creamy Chicken, Vegetable and Tomato Soup
Chicken Pot Pie Soup 
Tortilla Soup
White Bean and Ham Soup

Print

Butternut Squash Soup

Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Ingredients

  • 4 tablespoons ghee, divided (click here for an easy homemade recipe)
  • 4 shallots, chopped
  • 1 large butternut squash, peeled and cut into large bite-size pieces
  • 1/2 teaspoon Celtic sea salt plus more for seasoning
  • 1 teaspoon dried thyme
  • 6 cups chicken stock (homemade preferred)
  • 1/2 cup coconut milk

Instructions

  1. Preheat oven to 400ºF and adjust rack to middle position. Place 2 tablespoons ghee in a large pot over medium heat. Add shallots and stir. Reduce heat to low, cover pot with a lid and cook for 20 minutes.
  2. Toss butternut squash with remaining 2 tablespoons melted ghee and spread evenly on a large baking dish. Season with sea salt. Roast for 15 minutes. Using a spatula, flip the butternut pieces and then roast for an additional 15 minutes, or until the squash is golden brown on the outside and soft on the inside.
  3. Stir dried thyme into shallot mixture until fragrant, about 30 seconds. Pour in stock and add butternut squash. Bring to a simmer and cook for 15 minutes. Using a hand-immersion blender, blend soup until smooth (or you can spoon the soup into a blender and blend until smooth). Stir in coconut milk and season with sea salt. Serve.

Nutrition

  • Serving Size: Serves 4-6

Did you make this recipe?

Share a photo on Instagram and use the tag #carriekorem — I can't wait to see what you've made!

Did you enjoy this post?

Sign up for FREE updates!

Receive my "Top 50 Tips to Help Heal Your Thyroid" when you subscribe!

You may also enjoy these posts

Turkey Pot Pie Recipe (gluten-free)Creamy Wild Rice Soup with ChickenEasy Shepherd’s Pie Recipe (gluten-free)

63 Comments

  2. Jennifer

    I pretty much dove in head first a couple months ago and I am pleased to say I have restocked with mist of the items you have suggested. It took a little bit to make the transition but is well worth it! I do want to thank you Carrie for being so diligent with this site. It has become my daily "go-to" site for inspiration. I know from experience that it takes a lot to keep a successful online presence going. In fact, i had to lay mine aside when my life was blessed with 3 newborn babies in an eleven month period. :) I don't take what you are doing lightly. It has become a huge gift to many of us! Thanks again!
    to Jennifer" aria-label="Reply to this comment to Jennifer">Reply to this comment

  3. Tami

    Great post! I've been un-processing my kitchen for over a year, and it's amazing how far baby steps can take you. Question about the soup - which looks wonderful, by the way! Can butter and whole milk be substituted for the ghee and coconut milk? Are those ingredients necessary for the flavor profile or simply to make the soup dairy free? I have not put ghee or coconut milk in our budget, but we do use raw milk. Thank you!
    to Tami" aria-label="Reply to this comment to Tami">Reply to this comment

  17. Becca from It's Yummilicious

    Carrie, your soup looks BEAUTIFUL and delicious! I love the helpful information you've shared, too. THANK YOU! My concern/question is this. Why do so many healthier recipes, especially baked goods, call for coconut products (oil, flour, etc)? I thought it was very high in fat (albeit healthy fat) Unfortunately, I'm severely allergic to all forms of coconut, and frankly, olive oil just doesn't make a suitable alternative for it in baked goods. What would you suggest I substitute in lieu of coconut oil and in lieu of coconut flour? Wheat flours make baked goods too tough (imho). If I'm going to stand any chance at being able to switch to an unprocessed lifestyle, I'm going to have to find products that allow me to feel like I'm still indulging in my favorite carb-loaded treats. Know what I mean?
    to Becca from It's Yummilicious" aria-label="Reply to this comment to Becca from It's Yummilicious">Reply to this comment

    • Deliciously Organic

      The fat in coconut oil is very healthy, so I think that's why so many healthier baking recipes call for coconut ingredients. You can usually use butter as a substitute for coconut oil. Ghee is also a great option. In most of my grain-free baking recipes, I use just a bit of coconut flour to help add more stability to the end product. You can omit the coconut flour (for most recipes) and add a few extra tablespoons almond flour and a bit more gelatin. The end result might be a bit more crumbly than I originally intended, but it will still taste great!
      to Deliciously Organic" aria-label="Reply to this comment to Deliciously Organic">Reply to this comment

  18. Christyna

    Hi Carrie, Thanks for the list! Two questions. First, is grapeseed oil an ok oil to use? Finally, I've been hearing that the gums in many items, e.g., cream cheese, etc. , are not that great for us. Is this true, or is it just carrageenan that's the problem? I ask because native forest coconut milk has a gum in it as well and I've been unsuccessful in finding canned coconut milk that doesn't have anything in it but coconut milk :( Thanks!
    to Christyna" aria-label="Reply to this comment to Christyna">Reply to this comment

    • Deliciously Organic

      "Grapeseed oil contains phenols that raise the smoke point. However it is very high in omega-6 fatty acids, so it not a good choice for our diets--we need to avoid excess omega-6 fatty acids as much as possible. Also, grapeseed oil is industrially processed with hexane and other carcinogenic solvents, and traces will remain in the oil." Dr. Mary Enig Many commercial cream cheeses and such contain preservatives that aren't very beneficial. I'm ok with some gums, such as arrowroot and gelatin and a little bit of guar gum because it comes from the guar bean. There are some brands that don't contain any preservatives (Wilderness Family Naturals sells a coconut oil that doesn't contain any guar gum) and you can also make the cheeses at home using starters from www.CulturesForHealth.com. Some other gums, such as carrageenan are much more highly processed and have found to be carcinogens. I avoid all products with carrageenan. Here's a handy list of companies that don't use carrageenan in their products: http://www.cornucopia.org/2012/05/shopping-guide-to-avoiding-organic-foods-with-carrageenan/
      to Deliciously Organic" aria-label="Reply to this comment to Deliciously Organic">Reply to this comment

    • Emily

      Hi, Lori, I'm not Carrie, but I am a real food cook as well. ; ) Extra virgin olive oil and coconut oil are the best for cooking (I would say butter, too, but for the milk allergy) as you can cook them to relatively high temps without them going rancid. Most other cooking oils out there either go rancid or turn to trans-fats when heated. I personally avoid canola oil. Here is one website that explains the problems with it: http://rense.com/politics5/dare.htm Here's another one: http://www.livestrong.com/article/184705-canola-oil-health-risks/ HTH! :)
      to Emily" aria-label="Reply to this comment to Emily">Reply to this comment

    • Deliciously Organic

      Lori - I suggest looking into coconut oil, ghee, lard, and olive oil. Here's a fantastic article that lists all of the great properties and health benefits of each (the first part of the article is the history of fats/oils, so scroll down a bit and you'll see their list): http://www.westonaprice.org/know-your-fats/skinny-on-fats Also, if your son is dealing with lots of allergies, you should check out the Gaps diet. My nutritionist has a very informative site about this diet. My daughter did the Gaps diet last year and we saw so many amazing benefits from it! www.gapsinfo.com
      to Deliciously Organic" aria-label="Reply to this comment to Deliciously Organic">Reply to this comment

  20. Loralei Hoggard

    THANK YOU! I am a new reader. God has been talking to me, for a few months, about some changes that my family needs to make. BUT, I wasn't sure what. I had been batting around organic, gluten-grain free, grain free. I discovered your blog and this is really settling well with me. Before I go totally crazy, I need to ease into it and focus on whole foods....unprocessed foods. I have 4 boys, and though it will be tough, my older 3 (aged 13, 12, and 9) will be open to trying....especially if it is healthy. I look forward to following your blog! ~LL~
    to Loralei Hoggard" aria-label="Reply to this comment to Loralei Hoggard">Reply to this comment

  24. Connie B.

    Hi Carrie, I've been reading your blog for over a year now (I got it from the Heavenly Homemakers site), and have learned lots from it. Thank you for sharing your valuable research with us! I am wondering about using salted butter. You have "unsalted" butter listed in your fridge items. Besides the added salt, is there a difference between the two and is the unsalted healthier? Could I use salted butter and just decrease the salt in recipes that call for unsalted butter? I have also often wondered if store bought butter actually is pure or if it is modified. Thank you.
    to Connie B." aria-label="Reply to this comment to Connie B.">Reply to this comment

    • Deliciously Organic

      I prefer unsalted butter because then I can control the amount of salt and also the source of salt in my cooking. You can use it in place of unsalted butter and reduce the salt in your recipe by about 1/4 teaspoon. Many organic butters sold in stores are great for cooking, but it's important to know the company you are buying from. If you find a brand you like, you can always call the company and ask questions about their processing and such. Whenever I've done this, people are usually very helpful and offer up any info I ask for.
      to Deliciously Organic" aria-label="Reply to this comment to Deliciously Organic">Reply to this comment

  25. Stephanie

    Just came to this accidentally and will be adding your blog to my regulars. Re vegetable stock: I learned a great trick from a friend, so I thought I'd share. I collect the odds and ends from my preparations (carrot ends, green parts of leeks, onion peels and core, herb stems, corn cobs, shelling pea pods, etc.) in a freezer bag. When I have 1-2 bags and a little time, I fill up a stock pot, put the frozen stuff into a pasta strainer and set it in the stock pot. I add anything else I have and think should go in (parsnip, a knob of ginger...) bring it to a simmer, and leave it alone for an hour. The sopped vegetables go in the compost, and the broth into the freezer. I also like to put squash guts in, but we got a puppy and she loves them so much I feel guilty taking them!
    to Stephanie" aria-label="Reply to this comment to Stephanie">Reply to this comment

Trackbacks

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star

Rate this recipe: ☆☆☆☆☆

This site uses Akismet to reduce spam. Learn how your comment data is processed.