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Thai Butternut Squash Soup

The following recipe is the creation of nutrition student, Jillian Wagner, who’s been testing out some recipes to share here on Pilates Nutritionist.

If you like butternut squash soup – and you’re a fan of Asian cuisine, I bet you’ll love Jillian’s recipe for Thai Butternut Squash Soup.

Without further ado, here’s Jillian:

My college roommate, and fellow dietetics student, inspired this butternut squash soup recipe. We’re always trying out new recipes in our apartment and she’s into Thai-inspired flavors. This is a version of her recipe that I altered a bit based on ingredients I already had on hand.

Thai Butternut Squash Soup is perfect to enjoy throughout the cold winter months. It gives the classic butternut squash soup recipe a little kick and makes enough for several servings (for us, it lasts a few days). It’s especially yummy paired with coconut rice (use half water, half coconut milk when cooking). The combination of flavors is just so delicious and it makes a great, filling meal.

Thai Butternut Squash Soup

  • 2 tablespoons coconut oil
  • 1 sweet onion, diced
  • 1 tablespoon fresh ginger, minced
  • 3 tablespoons fresh garlic, minced
  • 2 medium-sized butternut squash, peeled, seeded, cubed
  • 1 sweet potato, peeled, cubed
  • 1 ½ cups chopped carrots
  • 1 teaspoon sea salt (or more, to taste)
  • 32 oz vegetable broth
  • 1 can (15 oz) full-fat coconut milk
  • 4 leaves fresh basil, chopped (plus more for garnish)
  • Sriracha, to taste
  • Garnish: chopped apple, basil, roasted squash seeds (optional)


  1. In a large pot over medium-high heat, melt coconut oil.
  2. Add onion, ginger, and garlic. Saute for ~5 minutes.
  3. Once softened and fragrant, add squash sweet potatoes, carrots, and salt. Saute for ~5 minutes.
  4. Add vegetable stock (add a little water if you don’t have enough stock to cover the vegetables). Let simmer for ~20 minutes, or until vegetables soften.
  5. Add coconut milk.
  6. Puree soup (use an immersion blender, regular blender, or food processor).
  7. Stir in basil and Sriracha. Adjust seasonings to taste.
  8. Garnish with chopped apple, basil leaves, and roasted squash seeds. (optional)

Recipe Notes

Note: For instructions on making roasted squash seeds, see this post.

Note from Lily: If you’re sensitive to carbohydrates or thrive on a lower-carbohydrate diet, consider serving this soup with “cauliflower rice,” as there’s already a decent amount of carbs in the squash, sweet potato, and carrots. You can also make the recipe more filling by adding some chicken or fish (either to the soup or served alongside) and using bone broth in place of vegetable broth. Your call!

Did you like this recipe?
If so tell me about it in the comments below!

Until next week,


PS – Not into Thai flavors, but want to make a similar soup? Try my recipe for Carrot Ginger Squash Soup.

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Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author with a passion for evidence-based prenatal nutrition and exercise. Her work is known for being research-focused, thorough, and unapologetically critical of outdated dietary guidelines. She is the author of two bestselling books, Real Food for Pregnancy and Real Food for Gestational Diabetes.


Leave a comment
  1. I love butternut squash soup! I think if I make it spicy and thick enough, it would make the perfect curry sauce!

    • GOOD call, Cassie! Up the coconut milk and limit/omit the broth and I think you’re pretty close to a curry sauce. 😉

  2. Sounds scrumptious cant wait to make it. Who says soup has to be boring!! Thank you

  3. I made this soup last week for a dinner party and HAD to come back to tell you everyone absolutely loved it. I made it with turkey bone broth that I had in my freezer from after Thanksgiving (thank you for the tutorial on that in your other post!). It was so full of flavor! Definitely adding this to my autumn butternut squash recipe files!

  4. Another really good squash soup recipe is Gypsy Soup in the original Moosewood Cookbook.

  5. Made this tonight, so easy and so yummy! Had to use powdered ginger bc I was all out of fresh, but still so good. Highly recommend

  6. Made this tonight, so easy and so yummy! Had to use powdered ginger bc I was all out of fresh, but still so good. Highly recommend

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