Curried Butternut Squash Soup that is MEGA creamy without any heavy cream, mega healthy and mega flavorful!
This Curried Butternut Squash Soup is infused with red curry, ginger, garlic coconut milk, and sriracha – the layers of flavor are SO comforting and positively ADDICTING! This will easily be the best butternut squash soup recipe you have ever tried!
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Curried Butternut Squash Soup Recipe
I hope you don’t think it’s too early for soup season because I am just too in love with this Curried Butternut Squash Soup to wait to share it with you! I LOVE creamy, vegetable soups that are healthier but taste decadently delicious like my Creamy Cauliflower Soup, Broccoli Soup, Tomato Basil Soup and now this Curried Butternut Squash Soup!
So even though it’s barely Fall, I decided waiting to share this recipe would be selfish on my part because the sooner I share this creamy butternut squash soup recipe, the sooner you could savor it and fall in love with soup all over again!
This Thai butternut squash soup was inspired by traditional butternut squash soup but I decided to make it Thai-style because its rich, creamy texture demands bold flavors. I’ve infused this butternut squash soup recipe with red curry, coconut milk, ginger, basil and Sriracha.
This soup is mega creamy (without any cream!), mega healthy and mega flavorful. It is one of those soups that gets better the longer the flavors meld – so you can even prepare this easy butternut squash soup recipe a day or two in advance and it will be even more scrumptious – as will any leftovers!
This Curried Butternut Squash Soup is is delectable on its own – but it’s even more outrageously delicious with Honey Sriracha Squash Seeds!
As I was cutting my butternut squash, I thought it would be such a shame to not use the seeds, so I decided to roast them in honey, Sriracha and cumin. They are DELISH! I had to smack Patrick’s hand from eating them all or I wasn’t going to have any left to adorn the Curried Butternut Squash Soup.
I’ve also garnished this Curried Butternut Squash Soup with roasted peanuts which adds the perfect balance and interest of texture to the creamy soup. So for me, the crunch of the peanuts are a must, for Patrick the roasted honey Sriracha seeds are a must – so I added them both and this Thai Butternut Squash Soup Recipe is doubly delish!
Curried Butternut Squash Soup Ingredients
This creamy butternut squash sweet potato soup comes together easily! Here’s what you’ll need to make it:
- Coconut oil: You can substitute with your preferred cooking oil if you wish.
- Sweet onion: One yellow onion will do the trick.
- Red curry paste: You can add more curry paste to taste once the soup is simmering or add sriracha to taste at the end of cooking.
- Fresh ginger: I highly recommend using fresh ginger rather than dried in this recipe as it adds flavor without overpowering the soup.
- Butternut squash: If you have more or less squash than the recipe calls for, it’s not a huge deal, it just might affect the consistency slightly which you can easily adjust.
- Sweet potato: You’ll need 1 large sweet potato for this recipe.
- Carrots: I used regular carrots, but substitute baby carrots if that’s all you have.
- Chicken or veggie broth: I prefer chicken broth over vegetable broth because it has more flavor.
- Coconut milk: Use full-fat canned coconut milk, not the kind that comes in a carton.
- Fish sauce: A must for any Thai-inspired dish!
- Dried basil: Fresh may be substituted, if desired.
- Red pepper flakes: Adds a little kick of spice.
- Lime juice: Freshly squeezed will deliver the best flavor.
- Peanuts: For garnish. Omit if you’re allergic.
How to Make Thai Butternut Squash Soup
- SQUASH SEEDS: Rinse squash seeds and pat dry. In a small bowl, whisk together honey, coconut oil, Sriracha, salt and cumin. Add seeds and stir until evenly coated. Spread seeds out evenly on baking sheet in a single layer. Cook for 25-30 minutes (or longer) depending on how “crunchy” you like your seeds.
- COOK VEGGIES: Meanwhile, melt coconut oil in a large sauté pan (may use large soup pot or Dutch oven), over medium heat. When oil is hot, add, onions and sauté until onions are soft, about 3 – 5 minutes. Add red curry paste, red pepper flakes, ginger and garlic; stir to combine with onions; saute for 3 minutes. Add squash, sweet potatoes, carrots and chicken stock. Season with 1 teaspoon salt, and ½ teaspoon pepper. Bring to a boil, cover, then reduce heat to medium. Simmer for 15-20 minutes or until vegetables are soft.
- BLEND VEGGIES: Once vegetables are soft, turn off the heat and get out a second pot (large enough to hold soup). Pour half of the vegetable mixture into blender/food processor. Puree until soup is smooth, taking care to not cover the blender completely or it will explode (I use a paper towel), then transfer to the clean pot. Repeat with remaining soup. You can also use an immersion blender but I find a traditional blender gets the soup even creamier.
- ADD-INS: Add coconut milk, fish sauce, and basil to the soup and cook until soup is heated through (2-5 minutes). When ready to server, stir in 2 tablespoons lime juice. Taste soup and add desired amount of Sriracha, salt and pepper to taste.
- SERVE: To serve, squeeze fresh lime juice onto individual bowls for a fresh pop and garnish with roasted seeds, peanuts and cilantro.
Tip: Read my post on Classic Butternut Squash Soup for tips and tricks on how to prepare butternut squash, how to store it, and more.
Tips for the Best Butternut Squash Soup
Pre-Cut Vegetables: You can purchase pre-cut butternut squash in order to save time. It won’t have the seeds with it to roast, but will be delicious with the peanuts – you will just have to try the seeds another time!
Fish Sauce: Please don’t skip! I feel like fish sauce has a bad rap – or maybe it’s just with Patrick who I have to hide the bottle of fish sauce from the second after I use it any recipe. What he doesn’t realize is the that fish sauce is completely necessary for authentic Thai flavor in most dishes. It adds a nutty, rich, savory, salty taste.
In fact, I added fish sauce to the butternut squash soup because it was missing a big “something” ah ha – fish sauce! So if you’ve never used it (it can be found in the Asian isle of any grocery store), just don’t smell it – and you are good to go!
Red Curry Paste: Some Curry brands are spicier than others. If you are using a more mild brand like Thai Kitchen, then I would start with ¼ cup curry paste. If you are using a spicier brand like Mae Ploy, I would start with 2 tablespoons. You can add more curry paste to taste once the soup is simmering or add sriracha to taste at the end of cooking.
Creamy Butternut Squash Soup Variations
- Roast the squash: Feel free to roast the butternut squash for an added nutty flavor. You could also roast the fennel and onions (sliced into thin wedges) with the squash, but take care to use an extra-large pan so you can space everything apart or they will steam and not roast.
- Mexican version: replace the seasonings with 1 ½ teaspoons chili powder, 1 ½ teaspoons ground cumin, 1/2 tsp EACH chipotle chile powder (more or less to taste), smoked paprika, dried oregano, and a pinch of cinnamon. Add 2-4 tablespoons lime juice to taste and garnish with cilantro.
- Italian version: replace the seasonings with ½ tablespoon dried basil, 1 teaspoon dried parsley, ½ teaspoon dried oregano, ¼ teaspoon dried thyme and a pinch of red pepper flakes. Stir in ½ Parmesan until melted.
CAN YOU MAKE Curried BUTTERNUT SQUASH SOUP IN ADVANCE?
Butternut Squash Soup reheats beautifully, so it is perfect to make in advance. You can even meal prep by adding serving size portions into separate containers for the week (or up to 5 days). You can reheat individual servings in the microwave or heat larger quantities on the stove or crockpot until warmed through – see detailed instructions below.
HOW DO I REHEAT BUTTERNUT SQUASH SOUP?
- Microwave: For smaller batches or individual servings, transfer Butternut Squash Soup to a microwave-safe dish, cover with a microwave-safe lid or paper towel. Microwave for 2 minutes, stir, then continue to microwave for 30-second intervals, if needed.
- Stove: reheat large batches of soup in a Dutch oven on the stove over medium low heat, stirring occasionally until heated through.
- Crockpot: Transfer soup to crockpot and heat on low for 1-2 hours.
HOW LONG CAN YOU KEEP BUTTERNUT SQUASH SOUP?
This Curried Butternut Squash Soup will last about 4-5 days in the refrigerator.
CAN YOU FREEZE Spicy BUTTERNUT SQUASH SOUP?
YES! This Thai Butternut Soup freezes well because it does not contain any dairy, potatoes, rice or pasta.
- Cool. Cool the Curried Butternut Squash Soup completely before freezing.
- Package: Transfer soup to a freezer safe container. You can use sandwich size plastic bags for individual soup portions, quart size bags or freezer bags. To easy fill these bags, place them in a container that you can wrap the top around the edge of – for example, place a sandwich size bag in a mug then cuff the edges around the mug. This keeps the bag open and prevents it from collapsing when you are pouring in your soup. Squeeze out any excess air then seal and label.
- Freeze. Freeze Thai Butternut Squash Soup for up to three months
- Defrost/Reheat. The easiest way to thaw your soup is in your refrigerator overnight then reheat on the stovetop or in the microwave.
What to Serve with Butternut Squash Soup
I love serving Butternut Squash Soup with simple sides to make it a meal. Try it with:
- BREAD. I love mopping up soup with a hearty piece of bread. This soup is delicious with grilled cheese (try Gruyere or Gouda!), garlic bread, breadsticks, dinner rolls or. sweet moist cornbread.
- ROASTED VEGETABLES. Although this Butternut squash Soup boasts veggies, its soothing warm creaminess is delightfully complimented by nutty, crisp tender roasted veggies such as roasted cauliflower, roasted broccoli, roasted carrots, Brussels sprouts or roasted asparagus.
- SALAD. Soup and salads are a match made in heaven! I love pairing this Butternut Squash Soup with Fall Salad, Apple Salad, or Pear Salad.
Looking for more Butternut Squash Recipes?
- Butternut Squash Risotto
- Butternut Squash Salad with Cranberries, Caramelized Pecans and Goat Cheese
- Creamy Butternut Squash Pasta
- Roasted Butternut Squash with Cashews
- Slow Cooker Thai Butternut Squash Soup
- Slow Cooker Thai Chicken, Wild Rice, Butternut Squash Soup Recipe
- Roasted Maple Dijon Brussels Spouts and Butternut Squash
You might also like these Asian recipes:
- Slow Cooker Thai Coconut Chicken and Wild Rice Soup
- 30 Minute Sticky Thai Peanut Orange Chicken
- Pumpkin Coconut Chicken Fall Curry
- Peanut Pineapple Thai Chicken Satay
- Tom Kha Gai (Chicken Coconut Soup)
- Better Than Takeout Secret Ingredient Beef and Broccoli
- Asian Sweet Chili Shrimp
WANT TO TRY THIS THAI BUTTERNUT SQUASH SOUP RECIPE?
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Curried Butternut Squash Soup Recipe
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Ingredients
Thai Butternut Squash Soup
- 3 tablespoons coconut oil (may substitute olive oil)
- 1 sweet onion, diced
- 2-4 tablespoons red curry paste see note
- 1/4 teaspoon red pepper flakes (optional)
- 1 tablespoon freshly grated ginger
- 8 garlic cloves, minced
- 3 cups uncooked butternut squash peeled, cut into 1”cubes, seeds separated
- 1 large sweet potato peeled, cut into 1”cubes
- 3 medium carrots peeled and chopped
- 4 cups low sodium chicken or vegetable stock
- 1 teaspoon salt
- 1/2 teaspoon pepper
- 1 14 oz. can quality coconut milk (I like Chakoah)
- 2 tablespoons fish sauce
- 1 tablespoon dried basil
- 2 tablespoons lime juice
- Sriracha/Asian hot chili sauce to taste (optional)
Honey Sriracha Butternut Squash Seeds
- Reserved butternut squash seeds
- 1 tablespoon honey
- 1/2 teaspoon coconut oil
- 1/2 teaspoon Sriracha/ Asian hot chili sauce
- 1/2 teaspoon salt
- 1/4 teaspoon ground cumin
Garnish
- Freshly squeezed lime juice
- 1 cup roasted peanuts, chopped (a must! unless you're allergic)
- 1/2 cup cilantro, roughly chopped (optional)
Instructions
- Preheat oven to 300 degrees. Line a baking tray with a slip mat, parchment paper or foil sprayed with non-stick cooking spray. Rinse squash seeds and pat dry. In a small bowl, whisk together "seed ingredients;" add seeds and stir until evenly coated. Spread seeds out evenly on baking sheet in a single layer. Cook for 25-30 minutes (or longer) depending on how “crunchy” you like your seeds.
- Meanwhile, melt coconut oil in a large sauté pan (may use large soup pot or Dutch oven), over medium heat. When oil is hot, add, onions and sauté until onions are soft, about 3 - 5 minutes. Add red curry paste, red pepper flakes, ginger and garlic; stir to combine with onions; saute for 3 minutes. Add squash, sweet potatoes, carrots and chicken stock. Season with 1 teaspoon salt, and ½ teaspoon pepper. Bring to a boil, cover, then reduce heat to medium. Simmer for 15-20 minutes or until vegetables are soft.
- Meanwhile, dry roast peanuts (even if they are already “dry roasted”) in a medium skillet over medium heat, stirring occasionally until golden. Transfer to you food processor or blender and rough chop. Transfer to a bowl or plate.
- Once vegetables are soft, turn off the heat and get out a second pot (large enough to hold soup). Pour half of the vegetable mixture into blender/food processor. Puree until soup is smooth, taking care to not cover the blender completely or it will explode (I use a paper towel), then transfer to the clean pot. Repeat with remaining soup.
- Add coconut milk, fish sauce, and basil to the soup and cook until soup is heated through (2-5 minutes). When ready to server, stir in 2 tablespoons lime juice. Taste soup and add desired amount of Sriracha, salt and pepper to taste.
- To serve, squeeze fresh lime juice onto individual bowls for a fresh pop and garnish with roasted seeds, peanuts and cilantro.
Notes
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Kimberly says
This looks so good! I was adding it to my menu and looking at the ingredients for my shopping list but don’t see sweet potatoes or carrots in the recipe – are they possible substitutions for the squash?
Jen says
Oh my goodness! Amazing how many times you can read something and not catch errors. I have updated the recipe to call for 3 medium carrots and 1 large sweet potato. Thank you!
Jen says
As far as substitutions for the squash, you might try 1 small sweet potato and 1 more carrot – it will change the taste somewhat but I still think it would be good.
Candace Saxman says
I wish we were having this for dinner, it looks wonderful! Can’t wait to give it a try.
Jen says
Thanks Candace! Hopefully you will soon 🙂
Debi @ Life Currents says
This looks and sounds awesome! Thanks for sharing your recipe, and your photos are stunning. 🙂
Sandra says
This looks amazing and I would so eat this everyday!
Sara says
I just made this last night and it was incredible! I used pre-cut squash so it didn’t take long at all to make and I didn’t even miss the toasted seeds. Thanks for such a delicious soup!
Jen says
Thanks so much for letting me know you loved the soup Sara! Brought a big smile to my face! Thanks for stopping by!
Marion@Life Tastes Good says
Your pictures are just beautiful, Jen! I’m drooling over all the wonderful flavors in this soup!
Valerie | From Valerie's Kitchen says
Curry soups are comfort food at it’s best. This is a beautiful and incredibly delicious looking recipe!
Carrie @Frugal Foodie Mama says
Oh my goodness! This just looks and sounds like a warm bowl full of fall! 🙂 Yum!
Mary Ellen says
This looks amazing! I love sweet potato anything so know I’ll love this one with all of those wonderful Thai flavors.
Sheena @ Hot Eats and Cool Reads says
This is my kind of soup!! So perfect for fall!! 🙂
Ashley says
This soup is delicious! Very full of flavor, and the siracha adds a perfect kick. I haven’t made the seeds yet, but I saved them to roast later this week when I have time. As an added plus, I was able to get all of the main produce ingredients from the local farmers market. Thanks for sharing a really great recipe!
Jen says
You are most welcome Ashley! That is so great you were able to get all the ingredients at your farmer’s market – love that! And love that you loved the soup, thank you! I am posting a similar Fall stir fry next week that you might enjoy 🙂 Thanks for visiting!
Vivian says
I found this recipe via Pinterest & made it for supper tonight.
It. Was. AMAZING.
I will be making this again & again! Thanks!!
Jen says
Hi Vivian, I am so happy you found my site/recipe! This soup is a favorite of mine so thank you so much for letting me know you loved it, that makes me so happy! Thanks for visiting and I hope you find other recipes you love 🙂
Monique says
You look wonderful. I pray you continue in good health and spirits. I am looking forward trying your yummy recipes. thank you
Jen says
You are so kind Monique, thank you! I am feeling really well, the best I have in years. So many blessings! I hope you find some recipes you enjoy!
Krista says
Just wanted to let you know I made this tonight in the slow cooker and it came out GREAT. I love the set it and forget it” aspect of the slow cooker, especially on a chilly fall Sunday in New England. I cooked all the veg in the broth for six hours on low, added the curry paste and cooked one hour more. Then I puréed it with my immersion blender and stirred in the coconut milk, basil, lime juice, and sriracha. (Also I used Thai basil because I had some on hand and it seemed like a perfect fit.) Easy and delicious! Thanks so much for the recipe – it is definitely going into my regular rotation for easy, healthy soups.
Jen says
Hi Krista, what a fabulous idea to make this in the slow cooker! If you don’t mind, I thinK I will add your directions to the post 🙂 I am so happy you loved the recipe enough that it made your regular rotation – yay!!!
chey says
Squash, curry and ginger all in one soup? Sounds perfect! Do you think milk or yogurt could be substituted for the coconut milk for someone with nut allergies?
Jen says
Hi Chey! I would try substituting half and half or a combination of milk and heavy cream. You will lose the coconut flavor but I think it will still taste delicious!
chey says
Thanks—I can’t wait to try it!
Kelly says
If you sautee the onions a head of time could you make this in a crock pot?
Jen says
Hi Kelly, great question! Yes you can definitely make this in the crockpot. I would follow step 2 of sauteing onions as well as the red curry paste, red pepper flakes, ginger and garlic and then proceed to the crockpot. I hope you love it!
Deborah says
What is fish sauce?
Jen says
Fish sauce is a common flavoring ingredient in Thai cuisine typically prepared from anchovies and sea salt. Its better not to smell it 🙂 but it adds wonderful flavor. It can be found in the Asian section of any grocery store and even Super Wal-Marts.
CarmenO says
Made it for lunch. Delicious. I did add two teaspoons of turmeric, just because I’m trying to use more of it for health reasons. I taste while cooking and when I added the coconut milk it turned dreamy. Great recipe! I’m trying the sticky chicken in orange sauce for dinner because it sounds great.
Jen says
So happy you enjoyed this soup and your addition of turmeric and coconut milk does indeed sound “dreamy”! Thanks Carmen!
Patrick says
I though I’d share a bit of love. I found this receipt a little over a year ago and it has become my “go to” during the cooler months. It has also been requested by friends & family for dinners, events, and even Thanksgiving. I have looked at many variations, but yours, and only yours make the cut. From the addition of sweet potatoes & carrots, to the receipt for the honey sriracha seeds, this is a superb dish. So, Thank You for sharing.
Jen says
Hi Patrick, THANK YOU For sharing the love! I am thrilled to hear how much you love this recipe and it is your “go to”! Seriously, you made my day, thank you so much! I hope you have a wonderful weekend and a very Happy Thanksgiving!!
Becki @ Bites 'n Brews says
I just made this tonight. And I might be in love with you. SO GOOD!
Jen says
LOL! Food is the way to the heart! Thank you so much Becki, I am thrilled you loved it so much!!
Barbara says
Goodness, this recipe is amazing in flavor! It will now become a go-to recipe on a regular basis in our home. The texture is very smooth. The heat from the spice is intense and soul rendering satisfying. My two comments are: it is an easy recipe to substitute vegetable broth for the chicken broth making it vegetarian. And my second comment is this: I was in a hurry to get a soup made but had little time in which to hang around making it on the stove top. My solution was to saute the onions, adding the garlic last minute, adding the red curry paste for flavor infusion, finally adding all the rest of the ingredients in my Dutch Oven. I put the soup in the oven on 250 F degrees for 3 plus hours. I pureed the soup and to my great relief and delight, the soup was fantastic! Oh so delicious! The complexity and depth was not compromised. Thank you for this recipe.
Jen says
Hi Barbara, sorry for the delay as I switched servers and it took a few days to get all my comments transferred but thank you so much for your comment! I am thrilled you loved this soup so much and it will be a new go to – yay! Thank you so much for sharing your easy, speedy method – I will definitely have to try that – sounds like less work with all the flavor!
Allison Y says
Made this tonight the day after Thanksgiving, for something warm, flavorful and comforting.
OH-MAH-GAWD!!!!!
The richness in flavour, and the subtle heat following the creamy heartiness of the butternut squash!
I am taking this to work to feed the staff for lunch tomorrow!
I would pay damn good money in any restaraunt if this was on the fall season menu!
Thank you for sharing your recipe. This will be part of my repitoire from here on out!!
Jen says
Thank you so much for your awesome comment Allison! I’m thrilled you loved the soup so much and everyone is going to love you even more a work tomorrow!
Rose Malloy says
What is the spice level on the soup? I love spice, but wondering if my kids will be ok with it. They can handle some spice, but wondering what this level would be. Mild, medium, hot?
Jen says
Hi Rose, I would say it is medium spicy if you use red curry paste from Thai Kitchen and on the hot side if you use curry paste from Mae Ploy (all their pastes tend be spicier). I recommend using the curry paste from Thai Kitchen and omitting the red pepper flakes. I think that should be kid friendly and then you can spice yours up. I hope that helps!
Kristie says
Would this soup freeze well? I am looking for a recipe for a “soup swap” and was wondering if you had any good options. I have loved everything I have tried from your blog 🙂
Jen says
Hi Kristie, I’m thrilled you are enjoying my recipes! Yes this soup should freeze well. Here are a few more freezer friendly soup favs: https://carlsbadcravings.com/smoky-bbq-chicken-chili-slow-cooker-stove-top/ https://carlsbadcravings.com/chicken-tortilla-soup/ https://carlsbadcravings.com/italian-vegetable-soup/ (you can add everything except the cabbage before you freeze) Have fun at your soup swap!
Sabrina says
Made this for dinner this evening, absolutely amazing flavors. Unfortunately over cooked seeds, what temperature would uyou recommend roasting them for the next time.
Jen says
Hi Sabrina, I’m so happy you loved the soup! In the recipe it says 300 degrees for the seeds but if they were overcooked after 25 minutes, I would just reduce the cooking time next time.
emily nelson says
This looks amazing! are these 1 cup serving sizes? Trying to make this for a large group and gage the servings. Thank you!
Jen says
Hi Emily, I posted this butternut squash soup 5 years ago and I honestly don’t remember – sorry! My guess is that they are a little larger than 1 cup – closer to 1 1/2.
emily nelson says
thanks!
Heidi says
Made it for Thanksgiving dinner tonight and it tasted great! Such a clean flavor and the spiced seeds really put it over the top. I subbed my own vegan fish sauce and next time will also add pomegranate seeds. Very good!
Jen says
Thank you so much for your comment Heidi, I’m so pleased you loved the soup! Happy Thanksgiving!
Donald Pojman says
Thank you for this wonderful recipe. As is evident in the rest of your recipes, you put a lot of thought and information in your blog. I tend to make your recipes as written, and then go through your blog afterwards to add tips or make minor changes. This one was pretty much kept as written. Just wonderful on a cold winter night.
Jen says
Thanks so much Donald, I’m honored you’re enjoying my recipes so much and that you find the information helpful! I’m so pleased this was another hit!
Kam says
Can you make this in an Instant Pot?
Jen says
Absolutely!
Tiffany says
Can you replace fish sauce with oyster sauce?
Jen says
Yes, that is a good substitute, enjoy!
kevin says
Actually posted this review first on wrong soup (not the curry). Sorry!
Literally the best soup we’ve ever had. Seriously.
Flavors, low-but decent heat level, just amazing!
Many thanks…
Jen says
Wow, I’m so glad that it was such a winner! Thank you for letting me know!
ez says
First time ever making butternut squash soup and now I’ll always make it this way. I used yellow curry paste but didn’t have coconut milk. So, I added about 10 oz of chicken broth plus 1/4 cup coconut cream, otherwise followed your recipe. It was the bomb. So rich and satisfying with just the right touch of heat.
There are so many butternut soup recipes online, but, I’m so glad I found your site and your recipe..
Jen says
Yay! I’m so happy to hear this one will be a go-to!