Paleo Butternut Squash Soup with Coconut Milk

What’s better than soup in the fall or winter?

Especially one that can fit into your paleo, Whole30, or vegan diet like this butternut squash soup?

This recipe combines earthy, hearty fall squash with coconut milk to omit the dairy commonly found in creamy soups, and skips the cheese to make it truly paleo. 

If you make this recipe, post a photo on Instagram and tag @fatissmartfuel!

Common Substitutions for This Recipe

Butternut squash soup is surprisingly versatile, and you can swap out ingredients fairly easily. 

  • Coconut milk. This recipe is made with full-fat coconut milk so it more easily fits within any diet, but if you don’t have any on hand or aren’t a fan of the flavor, you can use heavy cream. You can also reduce the calorie count by using natural nut milks, like almond or cashew, but be aware that your soup will be thinner if you do so. 
  • Vegetable stock. The vegetable stock in this recipe makes it vegan or vegetarian-friendly, but if you want to boost the flavor and the nutrition, try swapping it out for FBOMB Bone Broth (savory flavor). Bone broth is a great source of collagen and it adds some extra deliciousness. 
  • Meat. This recipe is meatless, but you can feel free to add meat for additional protein or quality fat. Bacon, ham, pulled pork, or shredded chicken or turkey are all tasty additions. 
  • Oils. Don’t have any olive oil on hand? Use coconut oil. Don’t like the flavor of coconut oil? Try MCT oil, avocado oil, or macadamia nut oil. You can customize as you like! 

Enjoy the versatility of this recipe and make it your own!

Paleo Butternut Squash Soup

Why Winter Squash is a Superfood

Winter squash, like acorn, spaghetti, and butternut squash, is a superfood, and one that you should be cramming into your diet NOW. 

Psst: good news, #psl lovers everywhere: pumpkin totally qualifies as a winter squash, so you can have your (paleo) pumpkin spice latte and drink it, too.

Unlike summer squash (like zucchini), winter squash isn’t harvested for consumption until the squash seeds have had a chance to fully mature. These are typically picked in the early fall which is why squash appears in so many fall dishes! 

What makes it a superfood, though, is its nutritional profile. Check out how healthy butternut squash is. Of your recommended daily intake (RDI), just 100g of this winter squash contains: 

  • 212% of Vitamin A
  • 35% Vitamin C
  • 10% Vitamin B6
  • 8% Magnesium
  • 4% Calcium 
  • 3% Iron

Paleo Butternut Squash Soup

212% of your RDI of vitamin A is impressive. Vitamin A plays a crucial role in promoting eye health [*][*], which is why carrots, which are also high in Vitamin A, are rumored to be the eyesight vegetable. 

Vitamin A also supports skin health [*][*] and immune health.

You can feel good about downing a bowl or two of this soup with benefits like that! 

Paleo Butternut Squash Soup

Recipe Information:

  • Prep Time: 15 minutes
  • Cook Time: 1 hour and 15 minutes
  • Yield: 8 servings
  • Serving size: 3/4 cup


  • 4 cups butternut squash, peeled and cubed (can be found pre-cut in the produce section)
  • 3 packets (6 tablespoons) FBOMB olive oil or FBOMB coconut oil
  • 1 yellow onion, diced
  • 3 cloves garlic, minced
  • 1/4 cup white wine
  • 2 teaspoons fresh thyme
  • 1/4 teaspoon cinnamon
  • 1/8 teaspoon nutmeg
  • 4 cups vegetable broth or bone broth
  • 1 cup full-fat coconut milk
  • salt and pepper to taste
  • dash of hot sauce


  1. Preheat the oven to 400 degrees. 
  2. Toss the butternut squash cubes in a bowl with 4 tablespoons of oil and season with salt and pepper.
  3. Spread the squash cubes evenly on a lightly greased cookie sheet to roast in the oven for 25-30 minutes (rotating the pan halfway through). The squash is done when it's caramelized and soft all the way through.
  4. Put the chopped bacon in a large soup pot and turn the heat on medium-low. Let the fat render slowly, stirring often with a spoon for 5-7 minutes.
  5. Add the remaining 2 tablespoons oil, onion and garlic; cook until soft (about another 5 minutes), stirring often.
  6. Increase the heat to high and add the white wine; stir constantly for about 45 seconds until most of the liquid has evaporated, scraping any bits off of the bottom of the pot.
  7. Add the next 5 ingredients and bring to a boil. Reduce heat to low and cover. Let simmer for 30 minutes, stirring occasionally.
  8. Turn the burner off. Season with hot sauce (if desired) and salt and pepper. 
  9. Blend the soup with an immersion blender or high-speed blender to puree until smooth. Adjust seasoning as needed with salt, pepper, or spices.

Nutritional Information Per Serving:

Calories: 217.5

  • Fat: 17.5g
  • Protein: 2g 
  • Total Carbohydrates: 13g 
  • Fiber: 2.5g
  • Net Carbs: 10.5g


  • Fat: 72%
  • Protein: 4%
  • Carbohydrates: 24%


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