Butternut Squash Soup (Allergy Friendly)

This quick and easy butternut squash soup recipe is a favourite in our house.   It’s so warming and delicious, it’s like an autumnal hug in a bowl.  It would be perfect for Bonfire Night celebrations.  In our house, we call it ‘orange soup’ for obvious reasons!  I have been making it since my youngest was a baby and it is suitable for weaning.

Customise your soup

Using homemade chicken stock as a base for this butternut squash soup makes it very nutritious and filling.  Alternatively, to make it vegetarian/vegan you can just use vegetable stock instead.   Whichever option you go for, I really would urge you to go to the extra effort of making your own broth or stock as it is so good for you and much tastier, although you can of course use stock cubes if you prefer.

I like to make this butternut squash soup very thick so it is almost like a puree, which makes it great for babies too.  If you prefer, you can add more water for a thinner consistency, or even some (dairy-free) cream.   It also freezes well if you have any leftovers.

Best served with your favourite bread, crackers or breadsticks.

Time Saving Cheats

There is literally no prep time for this recipe – I cheat! I buy a pre-prepared butternut squash and sweet potato soup pack like the one pictured, available from the prepared vegetables aisle in the supermarket.  I also use frozen chopped onion equivalent to about 1 onion.  We don’t eat onions very often because they can upset my husband’s IBS tummy, so I buy frozen onions to minimise waste.

Here’s my first ever YouTube video showing how to make Butternut Squash Soup!  Enjoy!

how to make butternut squash soup

Butternut Squash and Sweet Potato Soup (Allergy Friendly)

Cook Time 35 mins
Total Time 35 mins
Servings 2


  • 1 tbsp coconut oil
  • 1/2 cup frozen chopped onion
  • 350 g pack pre-prepared butternut squash and sweet potato
  • 1-2 tsp cumin
  • 500 ml chicken or vegetable stock
  • salt and pepper to taste


  • Melt the coconut oil in a saucepan. Add the diced onion and soften for around 5 minutes.
  • Add the butternut squash, sweet potato and cumin and stir well. Season with salt and pepper to taste. Cook for another 10 minutes to soften the vegetables, stirring occasionally.
  • Add the stock and bring to a boil. Turn down the heat and simmer for around 20 minutes or until the vegetables are very soft. Taste and add more seasoning if desired.
  • Remove from the heat. Using a stick blender, blend the soup mixture to a smooth consistency. If the mixture is too thick, add more water until desired thickness is achieved.

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