Creamy Butternut Squash Soup (Dairy-Free)

This creamy butternut squash soup is a nourishing, grounding way to welcome the colder season. It’s simple to make, packed with seasonal vegetables, flavored with sage and thyme, and naturally rich in fiber and nutrients. The result is a velvety, luxurious soup — no dairy required — and it’s ready in just about 10 minutes if you use a pressure cooker.

A Vegetable Soup Packed with Nutrients

This is one of the first soups I make when the first squash of the season shows up at the market. Butternut squash is perfect for soup, but you can use any seasonal variety you find at your local farmer’s market.

At just 300 calories per serving, this creamy butternut squash soup packs in 10 grams of fiber, 5 grams of protein, and a powerhouse of micronutrients — including vitamins A, C, E, and K, B-vitamins (B1, B3, B6, B9), plus potassium, zinc, magnesium, and iron.

Soups are one of the easiest ways to pack in a variety of local, seasonal, nutrient-dense produce — and with a pressure cooker or Instant Pot, they come together quickly.

Here is the full ingredient list and a step-by-step guide with pictures. At the end of this post, you will find a printable recipe card and nutritional information.

Ingredient List

• 3 tablespoons extra virgin olive oil, divided
• 2 medium yellow or sweet onions, chopped
• 2 celery stalks, chopped
• 1 parsnip, chopped (keep the peel if organic)
• 2 carrots, chopped
• ½ fennel bulb, chopped (use a whole one if small)
• 3 garlic cloves, minced
• 5 sage leaves
• 3 thyme sprigs, leaves
• 1 butternut squash, peeled, cored, and cubed
• 1 teaspoon salt, more to taste
• ¼ teaspoon freshly ground pepper
• 3 cups water (or you can use stock)
• Optional: pinch of nutmeg
• Microgreens for serving

How to Make Creamy Butternut Squash Soup Without Dairy

Sauté the Aromatics Base: Heat 2 tablespoons of the olive oil over medium heat in a pressure cooker (or use the Sauté option for the Instant Pot). Add onions, celery, carrots, parsnip, and fennel. Sauté until they’re fragrant and slightly softened.

Add Flavor and Squash: Stir in garlic, herbs, and butternut squash. Season with salt and pepper and saute for a few more minutes. Cover with water or stock (or a mix of both) just enough to submerge the ingredients (about 3 cups).

Cook: Set the pressure cooker for 5 minutes, and allow the pressure to release naturally. If you use a regular pot, simmer until the squash is fork-tender.

Blend: Add 1 tablespoon of extra virgin olive oil. Use an immersion blender to purée the soup. Adjust seasoning to taste. Add a pinch of nutmeg if you like.

Serve: Serve with microgreens and a drizzle of extra virgin olive oil. 

Explore More Healthy Soup Recipes

• Gut Healthy Red Lentil Soup
• Healing Soup with Kale and Broccoli Sprouts
• Creamy Celeriac Soup with Parmigiano Reggiano
• Healthy Ground Chicken Soup
• Healthy Asparagus Soup

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