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This Easy Honeynut Squash Soup is simple to make – just roast the vegetables until golden and blend! This low-calorie blender soup recipe is naturally vegan, gluten-free, and Whole30-friendly. Only 8 ingredients & less than 250 calories per serving.
Tis the season for all things soup! I love a good vegan soup recipe around here, and you know what I love even more? A soup that is made with just 8 simple ingredients doesn’t even need to go on the stovetop, and is so creamy and delicious, you won’t know it’s actually super healthy and nourishing.
Squash soups can tend to be a little sweet for my tastes, and I don’t love it when they lean into that sweetness with the maple syrup and cinnamon route, so we’re taking a different direction. We’re making this honeynut squash soup even more savory, and you’ll be scraping out every drop. I recently had butternut squash soup at True Food Kitchen and was trying to emulate the super-creamy, savory flavor of the soup I had there. With some coconut milk + herbs, I think we nailed it!
Have you ever had a honeynut squash?
Honeynut squash may just be my new favorite squash! They’re like butternut squash’s little sister – smaller in size, easier to handle, and a little bit sweeter than their bigger counterpart (but not in a way that will make your soup taste like dessert). They are also absolutely delicious and super nutritious. I ran into them at Trader Joe’s, but I’ve seen them at plenty of grocery stores and farmers markets.
Honeynut squash is an amazing source of vitamin A and beta-carotene – it has two to three times the amount of a butternut squash! It’s also a great source of Vitamins C and E, potassium, magnesium, manganese, folate, calcium, iron, and B vitamins. We love a nutritional powerhouse!
What ingredients do you need? Plus substitution options.
- Honeynut Squashes: I used two honeynut squashes for this. You can also use another squash of your choice, like butternut, buttercup, acorn, or delicata squash. They all have unique flavors that will work in this soup, and they will all be delicious. Just make sure if you’re using a much larger squash, like an acorn or butternut, to only use one. For smaller squash, like delicata, keep it at 2 squashes.
- Shallot: I used one large shallot. Feel free to skip if you don’t have it.
- Onion: One large yellow onion was perfect for me. You can also use a white onion, or double/triple up on the shallots instead.
- Garlic: a must! Don’t add the garlic too early – you don’t want it to burn. If you already have roasted garlic on hand, you can skip roasting with the other veggies and just add it right into the blender.
- Coconut Milk: I used a full-fat coconut milk. Light will also work, but will be slightly less creamy.
- Vegetable Broth: if you don’t have any, or don’t want to open a box/jar for a small amount, you can also use water – you’ll just likely need a bit of extra salt/seasoning to compensate.
- Dried Thyme: I love the flavor this adds! You can also add any of your other favorite herbs, like rosemary, basil, or oregano. If you have fresh thyme, that works well too.
- Salt & Pepper: add to taste! I don’t love pepper so I went light, but add as much as your heart desires. Don’t skimp with the salt either – we want it to help cut through some of the squashes sweetness.
Let’s make honeynut squash soup!
One of my favorite things about this recipe is that if you have a high-speed blender with a soup setting, you don’t even need to put this soup in a saucepan – EVER! You can achieve the super creamy texture with just a sheet pan and the blender.
Halve your squashes and scrape out any of the seeds and stringy insides. Quarter the shallots and onions. Place it all on a sheet pan and drizzle with olive oil, and sprinkle with salt and pepper, making sure to coat the inside of the squash. Place the squash halves cut side down, bake for 25 to 30 minutes, or until the squash is soft.
Remove from the oven and spoon the soft squash flesh from its skin and place in the blender, along with the rest of the ingredients.
Blend until completely smooth, adding a little extra broth or water to get to the consistency you like. Taste, and add salt, pepper, and herbs to taste.
If your blender has a soup setting, turn that on and let it run until your soup is hot and steamy. Sometimes high-powdered blenders, like a Vitamix or Ninja, won’t have a soup button but will heat the soup if you run the blender for a few minutes – consult your manual for instructions. If your blender does not have a setting like this, transfer to a saucepan and heat over the stove.
Serve hot with a drizzle of extra virgin olive oil or coconut cream and/or toasted pumpkin seeds or pecans for a bit of crunch! Enjoy :D
Want more easy vegan soups?
- Mushroom & Wild Rice Soup
- Butternut Squash Soup
- Cauliflower Leek Soup
- Miso Vegetable Noodle Soup
- Kale & White Bean Soup
Honeynut Squash Soup
Ingredients
- 2 medium honeynut squash
- 1 large shallot, peeled & quartered
- 1 large onion, peeled & quartered
- 2 tablespoons olive oil, or other oil of choice
- 5 medium garlic cloves
- 1 (15 oz.) can full-fat coconut milk
- ½ to 1 cup vegetable broth, or water, depending on how thick you like it
- ½ teaspoon dried thyme
- Salt & pepper, to taste
Instructions
- Preheat the oven to 400°F. Line a baking sheet with parchment paper.
- Halve your squash and scrape out any of the seeds and stringy insides. Quarter the shallots and onions.2 medium honeynut squash, 1 large shallot, 1 large onion
- Place on the prepared sheet pan and drizzle with olive oil, and sprinkle with salt and pepper, making sure to coat the inside of the squash. Lay the squash cut-side down and bake for 25 to 30 minutes, or until the squash is tender and a knife cuts through easily. After 15 minutes, flip the onions + shallots, and add the garlic to the baking sheet.2 tablespoons olive oil, 5 medium garlic cloves
- Remove from the oven, and scrape the soft squash from its skin. Place in a high-powdered blender, along with the rest of the ingredients. If you don’t have a blender, you can do this with an immersion blender in a saucepan as well, but a standing blender will make it smoother.1 (15 oz.) can full-fat coconut milk, ½ to 1 cup vegetable broth, ½ teaspoon dried thyme, Salt & pepper
- Blend until completely smooth, adding a little extra broth or water to get to the consistency you like. Add salt, pepper + herbs to taste.
- If your blender has a soup setting, turn that on and let it run until your soup is hot and steamy. Sometimes high-powdered blenders, like a Vitamix or Ninja, won’t have a soup button but will heat the soup if you run the blender for a few minutes – consult your manual for instructions. If your blender does not have a setting like this, transfer to a saucepan and heat over the stove.
- Serve hot with a drizzle of olive oil or coconut cream and/or toasted pepitas for a bit of crunch! Enjoy!
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Rachel, what do you think of substituting avocado oil for the coconut oil? I’m looking at the chocolate cupcake recipe. Thank you. I purchased the ebook so I’ll get my iPad dirty!
Hi Jan, that should work just fine!! If a recipe is no-bake, generally it’s not advised to sub an oil that doesn’t harden in the same way as coconut oil, but since it’s for the cupcakes, that should work ok.
When do we add in the coconut milk?
Hi Ashlee, in step 4 you’ll see it says “Place in a high-powdered blender, along with the rest of the ingredients.” So the coconut milk would go in with everything else in the blender!
This was so delicious – even my “it’s not dinner if there isn’t meat” husband loved it. I added a few extra garlic cloves to be roasted and then used them smashed into butter for the side of crusty bread… and some finishing salt, olive oil, and sprig of fresh thyme garnish. Easy showstopper – perfect for company. Thank you for this recipe! Will make it again and again!
Sounds SO delicious with that roasted garlic bread! So glad it was a hit with your family. Thanks so much for the feedback!
So good and so easy!! I added a sweet potato because I had one. I topped it one night with crispy jalapeños and the next night with pepitas. So comforting. Like a creamy blanket for my mouth!
Sounds delicious, thanks so much for the feedback Jody!
This may be a silly question. When you say add the squash then the rest of the ingredients, do I also put in the onions, shallots and garlic or are they just for the cooking part?
Hi Kathy, yes, everything goes into the blender, including all of the roasted veggies!
Does this soup freeze well? Thinking of roasting the squash, onion, and garlic, blending, and freezing to finish later.
Yes it would definitely freeze well! Enjoy :)
Would it work to use one honeynut and one acorn squash? Or should I just roast them? I got some fall squash but have no idea how to use them!
Hi Hannah, yes for sure! You could use any squash for this recipe :)
Just curious if you tried any substitutes for the Coconut milk? Possibly some greek yogurt or additional root vegetables pureed for creaminess?
Greek yogurt would add some tanginess but would likely work!