Delicata Butternut Squash Soup Recipe (gluten free with a dairy free option)

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Delicata Butternut Squash Soup Recipe (dairy free) // #dairyfree #soup #realfood Follow Me on Pinterest

This delicata butternut squash soup is delicious and perfect for fall and winter when many of us are craving heavier foods.

The taste is definitely on the sweeter side and a small serving is enough to satisfy. Butternut squash is already pretty sweet and adding the delicata squash only adds to the sweetness.

The soup has a delectably rich creamy texture and wonderful flavor. The delicata squash has naturally tender skin that allows it to be used in the soup without peeling. Also, if it’s a really fresh butternut squash, you can use the skin on those as well. I left the skin on both of the squash when I cooked a recent batch and the skins cooked down and blended right into the soup. The less waste, the better, in my opinion.

Feel free to add extra spices to this recipe if you desire a more savory soup. Coriander, cumin, paprika, and turmeric would all be nice additions to this soup.

Want more squash recipes? Here are some of my favorites:

Shout out to my friend Suzanne from Strands of My Life for shooting the photo for this recipe!

P.S. Did you know that soups and stews are an EXCELLENT source of gelatin if you use homemade stock? Sometimes, I even add a tablespoon or so of gelatin into my bowl of soup for added nutrition. If you want to learn more about gelatin and its benefits for our health, I highly recommend this book, The Gelatin Secret: The Surprising Superfood That Transforms Your Health and Beauty, from my affiliate partner, Sylvie McCracken. This book is packed with incredible information on how gelatin helps all aspects of our health and also features delicious recipes!


Delicata Butternut Squash Soup Recipe (dairy free)
Prep time
Cook time
Total time
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Serves: 6
  1. In a large soup pot, sauté the onions, leeks, and garlic in the butter, ghee, or coconut oil.
  2. When the onions have lightly browned, add the chopped squash, chicken broth, salt, and pepper.
  3. Bring to a simmer over medium heat and then reduce heat to low.
  4. Cook for 35-40 minutes.
  5. Test the squash to ensure it is tender. If the squash is done, remove pot from the heat and use an immersion blender to blend the soup until smooth.
  6. Add the heavy cream or coconut milk and cinnamon and return to the burner and cook for about 10 more minutes.
  7. Serve with a dollop of crème fraiche or sour cream (learn to make your own here).

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About Jessica Espinoza

Jessica is a real food nut, coconut everything enthusiast, avid reader and researcher, blossoming yogi, and animal lover. She has had a life-long passion for food and being in the kitchen is where she is the happiest. Jessica started Delicious Obsessions in 2010 as a way to help share her love for food and cooking. Since then, it has grown into a trusted online resource with a vibrant community of people learning to live healthy, happy lives through real food and natural living.



  1. Holy squash soup, Batman! ;)
    I made squash soup today, too. A different kind of squash, but a very similar soup, indeed. I like your idea of the cinnamon. I might have to go throw a dash into mine. ;)


    Carolyn Jung
    Posted 01/07/11

    • Hahaha! You made me chuckle! How did your soup turn out? This was the first time making it on my own – in the past, I’ve always just bought squash soup, but I ended up with a bunch of leftover squash from the fall farmers markets, so I figured what better way to use them up!


      Posted 01/07/11

    • I love the addition of pumpkin pie spice into my squash soup! Or…sometimes I make a roasted red pepper pesto to top it, yum ;)


      Cd Advanceyourhealth
      Posted 10/28/11

      • Yum to both of those ideas!! I love anything with roasted red peppers in it!


        Posted 10/28/11

  2. This sounds really tasty, I love squash soups! Thanks so much for sharing this recipe with Sunday Night Soup Night. I’ll be hosting weekly through fall and winter, so I’d love to see you again with your next soup/stock/chowder recipe!

    • Hi Debbie – I love soup, so there will definitely be more recipes to come! Thanks for stopping by and thanks for hosting such a fun link up! :)


      Posted 11/15/11

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