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

Like this Post? Please Share the Love!
Share on FacebookPin on PinterestShare on YummlyTweet about this on TwitterShare on Google+Share on StumbleUponEmail this to someonePrint this page
This post may contain affiliate links. It does not cost you anything and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product or service I wouldn’t use on my own family.

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!

Delicata Butternut Squash Soup Recipe (dairy free)
Prep time
Cook time
Total time
I have linked to the products from my affiliate partners that I personally use and recommend. All funds earned go to help support the maintenance of this site and free content. Thank you! 🙂
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).


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!


Paid Endorsement Disclosure: Delicious Obsessions is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to AMAZON.COM. This post may contain affiliate links and/or ads. We only recommend products or services that we have personally tried and love. When you make a purchase through any of these links, we earn a small commission on each sale, which allows us to cover a portion of the cost of this site. This has no effect on your sale price and is simply a cost of doing business for the company you are purchasing from. All funds received help with the continued maintenance of this website and free content. You can view it like leaving a tip. Thank you! Read our full terms and conditions here.

Real Food 101: Practical Tips for Healthy Eating - Get your Free copy today!

Like this Post? Please Share the Love!
Share on FacebookPin on PinterestShare on YummlyTweet about this on TwitterShare on Google+Share on StumbleUponEmail this to someonePrint this page

About Jessica Espinoza

Jessica is a real food wellness educator and the founder of the Delicious Obsessions website. She has had a life-long passion for food and being in the kitchen is where she is the happiest. She began helping her mother cook and bake around the age of three and she's been in the kitchen ever since, including working in a restaurant in her hometown for almost a decade, where she worked every position before finally becoming the lead chef. 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

Leave a Reply

Your email address will not be published. Required fields are marked *