This True Food Kitchen butternut squash soup copycat is silky, lightly sweet, and completely dairy-free. The secret is coconut milk, which gives it a rich, velvety body without a drop of cream.
If you have ever ordered butternut squash soup at True Food Kitchen, you know it tastes indulgent but still feels light. This slow cooker version gets you there with tender squash, warm spices, a little fresh ginger, and a can of regular coconut milk. Your slow cooker does nearly all the work, and the soup reheats beautifully for easy lunches all week.
Just add the squash, aromatics, broth, and spices to the slow cooker, then come back to soup that only needs a quick blend. Want deeper flavor? Roast the squash first using my Air Fryer Butternut Squash Halves method, then scoop it into the slow cooker with everything else and cook on HIGH for 2 hours.
Why You’ll Love This Recipe
- Dairy-free and vegan: Coconut milk and vegetable broth keep it plant-based, with no cream or butter.
- Set it and forget it: Everything goes into the slow cooker, so all you do at the end is blend and serve.
- Simple ingredients: Everything is easy to find at any grocery store.
- Make-ahead friendly: It keeps for days in the fridge and freezes well.
- Naturally gluten-free: Just check your broth label to be sure.
Ingredients You’ll Need
- Butternut squash: One medium squash, about 3 pounds, peeled and cubed. Pre-cut squash from the produce section saves time.
- Olive oil: For sautéing the aromatics. Skip it if you go the dump-and-go route.
- Yellow onion and garlic: The savory base of the soup.
- Fresh ginger: Adds a gentle warmth that pairs well with coconut.
- Vegetable broth: Keeps the soup vegan. Use low-sodium so you can control the salt.
- Coconut milk: One 13.5-ounce can of full-fat coconut milk.
- Spices: Ground cinnamon, nutmeg, and a pinch of cayenne.
- Maple syrup (optional): A small spoonful rounds out the sweetness if your squash is mild.
- Salt and pepper: To taste.
Coconut milk vs. coconut cream
Use regular canned coconut milk for this soup, not coconut cream. Coconut cream is much thicker and higher in fat, so it makes the soup too heavy and rich. Full-fat coconut milk gives you that creamy, restaurant-style texture while keeping the soup light. Skip the refrigerated coconut milk in cartons too, since it is thin and can make the soup watery.
Shake or stir the can well before opening, because the cream separates from the liquid as it sits.
How To Make True Food Kitchen Butternut Squash Soup
Step 1: Prep the squash. Peel the butternut squash, scoop out the seeds, and cut it into 1-inch cubes. Add the cubes to a 6-quart slow cooker.
Step 2: Sauté the aromatics (optional but recommended). Heat 1 tablespoon olive oil in a skillet over medium heat. Add the onion and cook for 5 to 6 minutes until soft. Stir in the garlic and ginger and cook 1 minute more, then add everything to the slow cooker. For a true dump-and-go version, skip this step and add the raw onion, garlic, and ginger straight to the slow cooker.
Step 3: Slow cook. Pour in the broth, then add the cinnamon, nutmeg, cayenne, salt, and pepper. Stir, cover, and cook on LOW for 6 to 7 hours or on HIGH for 3 to 4 hours, until the squash is very tender and falls apart when pressed with a fork.
Step 4: Add the coconut milk. Stir in the coconut milk, cover, and cook on HIGH for 10 to 15 minutes more, until heated through. Adding it at the end keeps it from separating during the long cook time.
Step 5: Blend. Purée the soup right in the slow cooker with an immersion blender until completely smooth. Or blend in batches in a countertop blender, leaving the lid vent open so steam can escape.
Step 6: Adjust and serve. Taste and add maple syrup, salt, or a splash more broth if it is too thick. Ladle into bowls and top with a swirl of coconut milk and toasted pepitas.
Tips, Variations, and Storage
Tips for the best soup
- Roast, don’t boil. Roasting caramelizes the squash and gives the soup its rich, restaurant-style flavor.
- Blend longer than you think. An extra minute in the blender makes the texture truly silky.
- Season at the end. Squash sweetness varies, so taste before adding maple syrup or more salt.
- Save time. Pre-cut squash cubes work too. Roast them in a single layer until tender.
Variations
- Thai-inspired: Add 1 tablespoon red curry paste with the garlic and finish with lime juice.
- Apple butternut: Roast one peeled, chopped apple with the squash for a sweet-tart twist.
- Extra protein: Stir in a can of rinsed white beans before blending.
- Smoky: Swap the cayenne for 1/2 teaspoon smoked paprika.
Storage and reheating
- Fridge: Store in an airtight container for up to 5 days.
- Freezer: Freeze in portions for up to 3 months. Thaw overnight in the fridge.
- Reheat: Warm on the stove over medium-low heat, stirring often. Whisk in a splash of broth if the coconut milk separates or the soup thickens.
What to Serve With Butternut Squash Soup
- Air Fryer Roasted Pepitas: The cumin and cinnamon seasoning is a perfect match for this soup. Sprinkle a handful on top for crunch.
- Air Fryer Croutons: Golden, herby croutons add texture to every spoonful. Use dairy-free bread to keep the meal vegan.
- Air Fryer Homemade Italian and Garlic Croutons: A great way to use up stale bread and add garlicky flavor.
- The Best Air Fryer Grilled Cheese Sandwich: The classic soup-and-sandwich combo. Note that the sandwich contains dairy.
- Air Fryer Butternut Squash Halves: Roast an extra squash for the week. Leftovers make the next batch of soup even faster.
Frequently Asked Questions
Is True Food Kitchen butternut squash soup dairy-free?
This copycat version is fully dairy-free. It gets its creaminess from coconut milk instead of cream or butter.
Can I use coconut cream instead of coconut milk?
It is not recommended. Coconut cream makes the soup too rich and heavy. Regular full-fat canned coconut milk gives the best balance of creaminess and lightness.
Does the soup taste like coconut?
Only slightly. The roasted squash, ginger, and spices are the main flavors, and the coconut adds a mellow, rounded sweetness.
Can I make this soup in an Instant Pot?
Yes. Sauté the onion, garlic, and ginger, then add peeled, cubed raw squash, broth, and spices. Pressure cook on high for 10 minutes, quick release, stir in the coconut milk, and blend.
How do I make the soup thicker?
Simmer it uncovered for a few extra minutes, or use a little less broth. To thin it, add broth a splash at a time.
Can I freeze butternut squash soup with coconut milk?
Yes. It freezes well for up to 3 months. The texture may separate slightly after thawing, so whisk or blend it briefly while reheating.
True Food Kitchen Butternut Squash Soup (Copycat)
Description
Ingredients
- 1 medium butternut squash, about 3 pounds, peeled, seeded, and cut into 1-inch cubes (about 8 cups)
- 1 tablespoon olive oil, optional, for sautéing
- 1 medium yellow onion, chopped
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 3 cups low-sodium vegetable broth
- 13.5 ounces coconut milk, full-fat coconut milk, plus extra for drizzling
- ½ teaspoon ground cinnamon, to taste
- ¼ teaspoon ground nutmeg, to taste
- 1/8 teaspoon cayenne pepper, to taste
- 1 to 2 teaspoons maple syrup, optional
- 1 teaspoon salt, plus more to taste
- ¼ teaspoon black pepper
- Toasted pepitas, for topping
Instructions
- Step 1: Prep the squash. Peel the butternut squash, scoop out the seeds, and cut it into 1-inch cubes. Add the cubes to a 6-quart slow cooker.
- Step 2: Sauté the aromatics (optional). Heat the olive oil in a skillet over medium heat. Add the onion and cook for 5 to 6 minutes until soft. Stir in the garlic and ginger and cook 1 minute more, then add everything to the slow cooker. For a dump-and-go version, add the raw onion, garlic, and ginger straight to the slow cooker.
- Step 3: Slow cook. Pour in the broth, then add the cinnamon, nutmeg, cayenne, salt, and pepper. Stir, cover, and cook on LOW for 6 to 7 hours or on HIGH for 3 to 4 hours, until the squash is very tender.
- Step 4: Add the coconut milk. Stir in the coconut milk, cover, and cook on HIGH for 10 to 15 minutes more, until heated through.
- Step 5: Blend. Purée the soup in the slow cooker with an immersion blender until completely smooth. Or blend in batches in a countertop blender, leaving the lid vent open so steam can escape.
- Step 6: Adjust and serve. Taste and add maple syrup, salt, or a splash more broth if it’s too thick. Ladle into bowls and top with a swirl of coconut milk and toasted pepitas.
Equipment
- 6-quart slow cooker
- Immersion blender (or countertop blender)
- Skillet (optional, for sautéing)
Notes
- Coconut milk: Use regular full-fat canned coconut milk, not coconut cream, which makes the soup too rich. Avoid the thin carton coconut milk too.
- Add the coconut milk last: Long cooking can make it separate and turn grainy.
- Deeper flavor: Roast the squash cubes at 400°F for 20 minutes before adding them to the slow cooker.
- Shortcut: Use two 20-ounce bags of pre-cut butternut squash.
- Storage: Refrigerate up to 5 days or freeze up to 3 months. Reheat on the stove and whisk in a splash of broth if it separates.
Nutrition
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