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.
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Here’s a photo of some of the ingredients you’ll need to make this recipe, along with selected ingredient notes:
- 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.)
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.
Add the frozen butternut squash (you do not need to defrost it before using it in the recipe) and the chicken broth.
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.
Stir in the lime juice, and you’re ready to serve!
Is there anything better than a delicious soup in 30 minutes?!
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!
Here are some common questions that may come up as you prepare this recipe:
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).
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.
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.
Sure! Just substitute vegetable broth for the chicken broth. The remainder of the ingredients are vegan as-is.
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.
Quick Butternut Squash Soup (Using Frozen Butternut Squash)
- 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
- 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.
Share: What’s your favorite way to use butternut squash? If you tried this soup, what did you think?
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