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    Home » Entree

    Quick Butternut Squash Soup (Using Frozen Butternut Squash)

    August 30, 2022 by Chrissy Carroll Leave a Comment

    Jump to Recipe Print Recipe

    Craving a creamy bowl of butternut squash soup – but don’t feel like dealing with the hassle of chopping up an entire squash? This quick version made with frozen butternut squash is the perfect option! It’s a little sweet, a little spicy, and just what you need on a cold winter night.

    Disclaimer: This post contains Amazon affiliate links. As an affiliate, I earn a commission on qualifying purchases.

    A bowl of butternut squash soup with a spoon in it, next to a napkin and a lime.

    Ingredients

    Here’s a photo of some of the ingredients you’ll need to make this recipe, along with selected ingredient notes:

    Broth, coconut milk, butternut squash, seasonings, onion, curry paste, lime, cilantro.
    • Canned coconut milk – This is different from coconut milk you find in the refrigerated section at the store. Canned coconut milk is typically found in the international section at your grocery store, or occasionally the baking section. Using full-fat will help make the soup a bit creamy, but you can also use canned lite coconut milk if you prefer.
    • Thai red curry paste – This is another ingredient that is typically found in the international section at the grocery store. It usually comes in a small glass jar. A little bit adds a ton of flavor! (If you can’t find it at the store, you can also grab Thai red curry paste on Amazon.)

    Instructions

    You’ll find the full recipe amounts and instructions in the recipe card at the bottom of the post, but here’s a helpful overview with photos.

    Start by heating the coconut oil over medium heat in a large pot. Add the onion, and cook for about 5 minutes until tender.

    Add the garlic, Thai red curry paste, and all the seasonings. Cook for about a minute until fragrant.

    Onions, garlic, curry paste, and spices in a pot.

    Add the frozen butternut squash (you do not need to defrost it before using it in the recipe) and the chicken broth.

    Butternut squash and broth added to the pot.

    Cook for about 15 minutes, until the squash is tender.

    Pour in the can of coconut milk and remove from heat. Puree with an immersion blender.

    An immersion blender being placed in a pot.

    Stir in the lime juice, and you’re ready to serve!

    Is there anything better than a delicious soup in 30 minutes?!

    Creamy butternut squash soup in a pot.

    You can serve with optional garnishes like extra lime wedges, cilantro, and sunflower seeds (or roasted pumpkin seeds). And I love serving with a great piece of bread on the side too!

    A woman dipping a piece of bread in butternut squash soup.

    Recipe FAQ

    Here are some common questions that may come up as you prepare this recipe:

    How should you store leftover soup?

    Store leftovers in an airtight container in the fridge for up to 4 days (for food safety), or freeze for up to 3 months (for best quality).

    Can you use a regular blender instead of an immersion blender?

    Yes – but if you use a regular blender, you need to slightly cool the soup before pouring it in, and ensure the opening on the top of the blender lid is left open. You can place a kitchen towel over it, then blend – this allows the steam to escape. You do not want to have a fully closed lid with hot liquids or dangerous pressure can occur inside the blender.

    Can you make this recipe in the slow cooker?

    Yes! To make in the slow cooker, add all the ingredients except the coconut milk and lime juice to your slow cooker. Cook on high for 3-4 hours or low for 6-8 hours, or until the squash is soft. Add the coconut milk and lime juice, and puree until smooth.

    Can you make this a vegan butternut squash soup?

    Sure! Just substitute vegetable broth for the chicken broth. The remainder of the ingredients are vegan as-is.

    Nutrition Benefits

    As an RD, I love soups because they’re easy, filling, and comforting, while often providing quite a bit of nutrition. In this case, the soup provides…

    • 14% of your daily magnesium needs – Magnesium is key for runners, as it’s involved in energy production and may be involved in exercise recovery. (Bonus – if you add sunflower or pumpkin seeds for garnish, you’ll boost the magnesium content of the recipe).
    • 14% of your daily potassium needs – Potassium is involved in blood pressure regulation, and runners frequently lose potassium in sweat. Eating a balanced diet with potassium-rich foods is essential for good health.
    • 14% of your daily iron needs – Yes, somehow these all landed at 14%! 😉 Iron is important for athletes, as it is involved in carrying oxygen to working muscles.
    • More than 50% of your daily Vitamin A needs – This is important for healthy eyesight and immune function.

    More Soup Recipes

    If you’re looking for more tasty soup recipes to dig into on cold nights, try one of these options:

    • Lemon ginger chicken soup
    • Slow cooker butternut squash and beet soup
    • Pork watercress soup
    • Roasted red pepper and gouda soup with tofu

    I hope you enjoy this frozen butternut squash soup! Easy peasy, right? If you get a chance to try it, feel free to leave a recipe rating or comment below.

    A bowl of frozen butternut squash soup garnished with cilantro and pumpkin seeds.

    Quick Butternut Squash Soup (Using Frozen Butternut Squash)

    Snacking in Sneakers
    This quick butternut squash soup is made fast using frozen butternut squash – but still packs a ton of sweet and spicy flavor!
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 25 mins
    Total Time 35 mins
    Course Soup
    Cuisine American
    Servings 4 servings
    Calories 343 kcal

    Ingredients
      

    • 1 tablespoon coconut oil (or olive oil)
    • 1 medium yellow onion, chopped
    • 3 cloves garlic, minced
    • 2 tablespoons Thai red curry paste
    • ½ teaspoon paprika
    • ¼ teaspoon onion powder
    • ¼ teaspoon crushed red pepper flakes (plus optional extra for garnish)
    • ¼ teaspoon salt
    • ¼ teaspoon black pepper
    • 2 bags frozen butternut squash (12 oz each)
    • 3 cups chicken broth (or vegetable broth)
    • 13.5 oz can unsweetened full-fat coconut milk
    • Juice of 1 lime plus more for serving
    • Fresh cilantro optional for garnish
    • Sunflower seeds optional for garnish

    Instructions
     

    • Heat coconut oil in a large pot over medium heat. Add the onions and cook, stirring occasionally, for 5 minutes or until the onions are translucent and soft.
    • Add the minced garlic, Thai red curry paste, paprika, onion powder, red pepper flakes, salt, and black pepper. Cook until fragrant, about 1 minute.
    • Add the frozen butternut squash and chicken broth. Bring the soup to a boil and then reduce the heat to a simmer, stirring occasionally, until the butternut squash is tender, about 15 minutes.
    • Add one can of full-fat coconut milk, then remove from heat. Puree the soup using an immersion blender until smooth and creamy.
    • Stir in the lime juice. Serve with optional garnishes of fresh cilantro, sunflower seeds, and an extra lime wedge.

    Notes

    Nutrition analysis (approximate per serving, does not include garnish): 343 calories, 22 g fat, 19 g saturated fat, 990 mg sodium, 35.5 g carbohydrate, 3.5 g fiber, 11 g sugar, 6 g protein, Vitamin D: 0%, Calcium: 6%, Iron: 14%, Potassium: 14%

    Nutrition

    Calories: 343kcal
    Keyword frozen butternut squash soup, quick butternut squash soup
    Tried this recipe?Let us know how it was!

    Share: What’s your favorite way to use butternut squash? If you tried this soup, what did you think?

    Feel free to pin this post to share with others!

    A bowl of frozen butternut squash soup with a spoon in it and a text overlay with the name of the recipe.
    • Author
    • Recent Posts
    Chrissy Carroll
    Chrissy Carroll
    Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.
    Chrissy Carroll
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    Welcome to Snacking in Sneakers! That's me, Chrissy, and I'm here to share all my favorite fitness, food, & wellness stories & tips. I'm a dietitian, personal trainer, runner, triathlon coach, foodie, not-so-extreme couponer, and all around fun lovin' gal.

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