Creamy Dairy-Free Butternut Squash Soup with Caramelized Onions


This Creamy Dairy-Free Butternut Squash Soup with Caramelized Onions is luxurious, creamy, dairy-free and so comforting. Like most great soups, it is hands-off but requires some time simmering on the stove. It is full of fall flavors!

Is there anything better than a crisp, fall day with a delicious soup simmering on the stove?! Now, I’m not wishing away summer just yet, but I really am partial to the fall weather and warm, cozy foods that come along with it. But, to be honest, I am a huge soup fan and would eat them all season long!

This Creamy Dairy-Free Butternut Squash Soup with Caramelized Onions is super easy to make and makes a great dinner. It’s very filling, but goes great with some sourdough toast!

creamy dairy-free butternut squash soup

Can you use canned butternut squash in butternut squash soup?

Butternut Squash is a type of winter squash that grows on a vine. It has a sweet, nutty taste similar to pumpkin, and is actually called butternut pumpkin in Australia and New Zealand.

Butternut squash has a tan-yellow skin and orange, fleshy pulp with a compartment of seeds. For this recipe, you will want to cut up the butternut squash and remove the seeds.

I wouldn’t recommend using canned butternut squash in this recipe, as it is not going to have the same fresh flavor that the real thing will. You should be able to easily find a butternut squash in the grocery store when late summer rolls around.

How to Cut A Butternut Squash

One thing you must have before you try to cut a butternut squash is a very sharp, large knife. Secure your cutting board in place and cut the top and bottom off of the squash, and then cut the butternut squash in half, width wise so that you have two halves that can each stand up.

Using your sharp knife, slice the outer peel off of the butternut squash halves. Some people find it easiest to use a vegetable peeler, but I personally prefer a sharp knife.

Once the butternut squash halves are peeled, cut them in half lengthwise. One half should have the compartment of seeds, which you will want to remove with a large spoon. Then, chop the butternut squash into 1-2 inch cubes and set aside until adding them to the soup.

easy caramelized onions

The most time-consuming part of this recipe (but soooo worth it!) is caramelizing the onions. It takes about 40 minutes, but it’s hands-off and gives this soup such a great flavor!

To caramelize the onions, you will want to peel and slice your onion into rings. It doesn’t need to be perfect!

Heat a large pot (the same one you’re making the soup in) over medium heat and add a few tablespoons of oil. Once hot, add the caramelized onion and allow to cook, stirring every 5-10 minutes, on medium or medium-low heat until the onions are browned and caramelized, about 40 minutes total.

When the onions are done, add the ¼ cup of balsamic vinegar to deglaze the pan, and then it’s time to make the rest of the soup!

How to Blend a creamy soup

The best way to blend this Creamy Dairy-Free Butternut Squash Soup with Caramelized Onions is to use an immersion blender. You can purchase immersion blenders on like at places like Amazon, or any cooking store will have them. They are a must-have for creamy soups! 

The other option would be to transfer the soup to a high-power blender in batches, just be sure to leave the top open if you are transferring hot soup to the blender!

Do you love this creamy dairy-free butternut squash soup?

If you’re in the mood for soup season and want some more options, check out my recipes for:

creamy dairy-free butternut squash soup

Dairy-Free Creamy Butternut Squash Soup with Caramelized Onions

This Dairy-Free Creamy Butternut Squash Soup with Caramelized Onions is luxurious, creamy, dairy-free and so comforting. Like most great soups, it is hands-off but requires some time simmering on the stove. It is full of fall flavors!
5 from 4 votes
Prep Time 15 mins
Cook Time 2 hrs
Total Time 2 hrs 15 mins
Course Main Course
Cuisine American


  • 1 large sweet or white onion
  • 1/4 cup balsamic vinegar
  • 1 medium butternut squash
  • 3 large carrots
  • 1 granny smith apple
  • 4 cloves minced garlic
  • 2 tsp salt
  • 4 cups vegetable broth
  • 1 tbsp Italian seasoning
  • 1 13 oz. can full-fat coconut milk


  • Heat a large pot over medium-low heat. Remove the outer layer from the onion and slice the entire thing into rings. Heat 1 tbsp of oil in the pot and add the onion.
  • Caramelize the onions by allowing them to cook on medium-low heat for about 40 minutes, stirring every 5-10 minutes.
  • While onions are caramelized, peel and roughly chop the butternut squash, removing the inside seeds.
  • Roughly chop the carrots and granny smith, and mince the garlic.
  • Once the onions have caramelized for 40 minutes, add the 1/4 cup balsamic vinegar and deglaze the pan, getting all of the bits from the bottom.
  • Add the minced garlic, butternut squash, carrots and apple to the pot. Cook for about 10 minutes, stirring every few until veggies are slightly softened.
  • Season with the 2 tsp salt and 1 tbsp Italian seasoning and add the 4 cups vegetable broth. Bring to a simmer and cook until the vegetables are fork tender, about 30 minutes.
  • Using an immersion blender, blend the soup until it is about halfway blended and more liquid is needed.
  • Add the can of coconut milk and continue to blend until the soup is silky smooth!
Keyword butternut squash, butternut squash soup, creamy soup, dairy-free, dairy-free butternut squash soup
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  1. August 21, 2020 / 5:53 pm

    5 stars
    100% ready for fall to be here NOW! this looks so good and it’s on my list to make! we are big soup lovers in this house!

  2. Sarah
    August 21, 2020 / 7:30 pm

    5 stars
    I know what I’m making as soon as my CSA has butternut squash in season!

  3. Haley
    August 24, 2020 / 2:22 am

    5 stars
    This looks so dreamy and silky!! Definitely going to be my go-to for the fall.

  4. Laura
    August 24, 2020 / 5:44 pm

    5 stars
    I CANNOT wait for soup weather! This one is going at the top of my list.

  5. sara
    August 25, 2020 / 5:57 pm

    5 stars
    Soup season is my absolute favorite! Can’t wait to try this one out. 🙂

  6. Kat
    September 15, 2020 / 7:01 pm

    5 stars
    This butternut squash soup will be on repeat all season long!

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