Recipe: The Best Creamy Squash Soup (Dairy Free, Vegan)

I’m not sure about you, but I personally LOVE a creamy bowl of soup every now and again!

Especially one that’s relatively simple to make, is dairy free (yet ultra creamy), and made with anti-inflammatory, immune boosting ingredients – all of which this recipe checks the boxes for!

There are all sorts of amazing ways to make squash soup, however this method is the one I keep going back to again and again. It seems to make for the creamiest option and doesn’t require a lot of intensive cutting and chopping!

I can’t wait for you to give it a go!

What Kind of Squash Should You Use?

Truthfully, the sky is the limit when it comes to the type of squash you use!

Personally, my absolute favourite is Kabocha (the one with a green skin and deep orange inside) as I find it makes it ultra creamy and sweet! You can see it pictured beside (along with many of my other favourite fall goodies)!

A few other notable mentions for squashes that I’ve had great success with include: acorn, butternut, buttercup, and delicata.

I would typically avoid spaghetti squash for this recipe as I find it a bit too watery and therefore doesn’t make for the creamiest or most delicious option.

It can be fun to play around and figure out what type of squash makes your favourite flavour of soup.


Serving size: 4 bowls

– 1 Tbsp coconut oil
– 1 medium white onion, finely diced
– 1 clove garlic, minced
– 1 inch piece ginger, grated
– 1/2 tsp. of the following spices; curry powder, cumin, turmeric, sea salt (plus more to taste)
– 1/4 tsp of the following spices; chilli powder, black pepper
– 1 medium to large (or 2 small) sized squash(es) of choice (should equal to approximately 3.5 to 4 cups once cooked) – I recommend kabocha squash (which you should only need to do 1 for)
– 4 cups water (plus *maybe* more for thinning while blending


– Pre-heat you oven to 400 F convection
– Cut your squash directly down the centre (from top to bottom). You can either remove the seeds now, or do so after you have baked it in the oven (I like doing it before so you don’t end up scraping out any flesh once it’s cooked – however it is slightly more difficult this way)
– Place the squash sides face down on a baking tray, adding approx. 1/4 cup of water to tray
– Pop the squash in the oven and allow to cook until the skin becomes fork tender. This typically takes 35-45 minutes. Check at the 20 minute mark, and poke a few holes in the skin to help the heat better penetrate
– After the squash have passed the 20 minute mark in the oven, heat 1 tbsp of coconut oil in a large pan or dutch oven on the stovetop on medium heat
– Add the finely chopped onion, clove of garlic (minced) and a 1 inch piece of ginger (skin on, and grated)
– Once onions begin to lightly brown, add the spices to the pan, ensuring they coat the onions throughout, and allow to saute for 4-5 minutes
– Next, add 4 cups of water to the pan. Place on high heat until the water comes to a boil and then turn low to a simmer. NOTE: You can always add more water as you begin blending – so it’s best not to add more water now in order to ensure your soup isn’t too watery for your liking
– Once your squash is finished in the oven (it should be incredibly fork tender), scrape the flesh out from the skin (allow to cool for a few minutes before doing so). NOTE: the skin IS edible and you can even blend it up into the soup if you have a Vitamix – I often do so as there are nutrients in it and it makes the soup nice and thick, although it makes the colour a little less vibrant orange
– Add approx. 3.5 to 4 cups of the oven baked squash flesh (and skin if you choose) to your water/ onion mixture. Bring back to a simmer and allow to do so for 15-20 minutes (the longer you do, the more flavour that will be absorbed)
– Remove the soup from the heat and allow it to slightly cool before placing in a Vitamix or high speed blender (please make sure it is cool enough to do so safely!). It is best to blend in 2 batches.
– Blend to your desired liking – I like mine super nice and creamy! If your soup is too thick, add more water to thin. You can also add a splash of almond milk.
– Reheat soup on stove top if needed
– Serve into bowls and top with sea salt, cracked black pepper, and a fresh herb of choice (I like dill, parsley, or cilantro). In the photo I also added some pumpkin seeds and a drizzle of tahini
– Serve aside sourdough bread and your favourite protein for a balanced meal

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