Thai Butternut Squash Soup

This spicy Thai Butternut Squash Soup is sure to warm you up on a cold day! It’s creamy, velvety smooth, filling, super healthy, and SO delicious! Plus it’s naturally gluten-free and vegan.

Female hands holding a bowl of Thai butternut squash soup garnished with coconut cream swirls, red pepper flakes, cilantro, chopped peanuts, and sesame seeds.

For those days when you’re craving a cozy, comforting bowl of soup, I have the perfect recipe for you. 

This Thai-inspired soup has just the right balance of sweetness and spicy flavors, and it tastes like something you simmered on the stove all day long. 

How do you make Thai butternut squash soup?

To make this recipe, you will need:

  • Butternut squash
  • Coconut oil – can be replaced with olive oil
  • Onion – white or yellow
  • Garlic
  • Fresh ginger
  • Red curry paste – it can vary in spiciness depending on the brand you use. Start with 1 tbsp and add more to your desired taste.
  • Cayenne pepper –  you can leave it out if you prefer the soup less spicy
  • Salt
  • Low-sodium vegetable stock –  I used my homemade vegetable stock powder
  • Your choice of garnishes
Bowl of vegan Thai butternut squash soup served with a spoon
  1. Start by roasting the squash until tender and slightly browned in spots. Roasting the butternut squash brings out the sweetness +  you don’t need to peel and cut it into chunks. Just halve, roast, then scoop out the flesh. Easy! You can even roast the butternut squash ahead of time, let it cool, then scoop out the flesh into a bowl and refrigerate.
  2. Sauté the onions, garlic, ginger.
  3. Stir in the roasted butternut squash + the remaining ingredients.
  4. Bring to a boil then reduce the heat to medium-low, cover and simmer for 15 minutes.
  5. Use an immersion blender or a traditional blender to puree the soup until smooth. Just be extremely careful blending hot liquids; you do not want the blender to be too full.
  6. Taste and add extra salt and/or cayenne if needed.
  7. Garnish, serve and enjoy!  
Two bowls of creamy Thai roasted butternut squash soup with spoons

Topping ideas

There are so many toppings that pair well with butternut squash soup!  Here are some tasty options to choose from:

  •  Add a splash of coconut milk on top of each bowl to swirl in.
  • Nuts and seeds: crushed peanuts, roasted almonds, pine nuts, pumpkin seeds, cashew nuts, black and/or white sesame seeds.
  • Chopped cilantro, lime wedges, red pepper flakes, pomegranate arils.


Do you want to customize this recipe? Feel free to:

  • Make the soup with raw butternut squash. Peel the squash, remove the seeds, and chop it into chunks. Add the butternut squash at the same time as you add the vegetable stock.
  • Replace the butternut squash with pumpkin, sweet potatoes and/or carrots.
  • Add some rice, quinoa, or farro.  


Roasted butternut squash soup can be stored in the fridge for up to a week. If you have leftovers, it also freezes well for up to 3 months.

A bowl of curried butternut squash soup topped with cilantro, red pepper flakes, chopped peanuts, sesame seeds, and coconut cream swirls.

More Soup Recipes You Might Like: 

If you make this easy recipe, please leave a feedback and rating in the comment below. I always love hearing how it turns out for you! ♡

Female hands holding a bowl of Thai butternut squash soup garnished with coconut cream swirls, red pepper flakes, cilantro, chopped peanuts, and sesame seeds.
5 from 2 votes
Thai Butternut Squash Soup
Prep Time:
10 mins
Cook Time:
30 mins
Total Time:
40 mins
Author: Elena Tomasi
Course: Soup
Cuisine: International

Spicy Thai Butternut Squash Soup made with roasted butternut squash, onion, garlic, ginger, cayenne pepper, and red curry paste. Easy, healthy, vegan, gluten-free.

  • 2 lb (900 grams) butternut squash
  • 1 tablespoon coconut oil
  • 1 medium yellow or white onion diced
  • 2 garlic cloves minced
  • 2 teaspoons grated peeled fresh ginger
  • 2 tablespoons red curry paste
  • 1/2 teaspoon salt plus more to taste
  • 1/4 teaspoon cayenne pepper optional
  • 1 liter (4 cups) low-sodium vegetable stock
  • fresh cilantro chopped
  • roasted peanuts chopped
  • red pepper flakes
  • lime wedges
  • coconut cream
  • black and/or white sesame seeds
  1. Preheat the oven to 200 degrees C (400 degrees F)  and line a baking sheet with parchment paper.

  2. Cut the butternut squash in half lengthwise, remove the seeds and place face down on the baking sheet. Bake for 30-35 minutes or until the squash is tender.

  3. Heat the oil in a large pan over medium heat. Add the onion and sauté for 3-4 minutes. Add the garlic, ginger,  and sauté another 1-2 minutes.

  4. Scoop the flesh out of the squash.  Add it to the pan, along with the red curry paste, cayenne pepper, and salt. Stir everything together then pour in the vegetable stock.

  5. Bring the mixture to a boil, reduce the heat to low, and let it simmer for 15 minutes.

  6. Use an immersion blender and blend the soup directly in the pan or ladle the soup carefully into a blender and blend until smooth and creamy.
  7. If the soup is too thick, add a bit of vegetable stock to thin it out and blend again. Taste and adjust seasonings.

  8. Ladle the soup into bowls and top with chopped cilantro, roasted peanuts, sesame seeds, and a squeeze of lime juice. 
  • The soup will keep in the fridge for up to a week and freezes well for up to 3 months.
  • Nutrition facts are for 1 portion of soup without toppings


Nutrition Information
Amount per serving (1 portion) — Calories: 121, Fat: 4g, Saturated Fat: 3g, Sodium: 595mg, Carbohydrates: 23g, Fiber: 3g, Sugar: 10g, Protein: 2g

Did you make this recipe?

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2 comments on “Thai Butternut Squash Soup”

  1. This soup with some cashews, I want it!! Can’t wait to make it at home.

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