A super simple 3 Ingredient Butternut Squash Soup that takes less than an hour to go from gourd to bowl! All you need is an allium, a liquid, and a couple pounds of squash.
For other delicious veggie soup recipes, try my creamy one-pot carrot soup or ginger sweet potato carrot soup.
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✔️ Why This Recipe is Great
Quick Prep: even if you don't buy precut butternut squash, this is an incredibly quick recipe to prep; if you're unsure about canned coconut milks, you can also buy pure coconut milk powder to make your own at home.
Easy Vegan Main: full of flavor and free of meat, this soup makes for a great vegan low histamine dinner, especially if you add hemp seeds or protein powder.
Low Histamine Soup: so many readers have asked about low histamine soups, so this low histamine butternut squash soup is yet another squash-based answer to that request.
🍠 Ingredients
Butternut Squash: what's a low histamine squash soup without the star of the show? This bright orange vegetable is a rich source of vitamins and minerals, and sweetens up beautifully in the oven. Much like my squash & tahini soup, this recipe takes advantage of that delicious caramelization.
Raw Garlic: just like an onion, using raw garlic adds an umami element to the soup that really complements meats and root vegetables as a side dish.
Coconut Milk and/or Vegetable Stock: either or both of these are used to thin out your soup. I know I like my soups thicker than most people, so you may need more liquid than I use, but start with 2 cups.
See recipe card for exact ingredients and quantities.
🫕 How to Make Butternut Squash Soup (Step-by-Step)
Step 1) Preheat oven to 400°F (205°C).
Step 2) Cut the garlic in half, and peel & chop your squash into cubes; it will get soft after a couple minutes in the microwave (image 1), if you're having trouble peeling it. You can also put it in the preheating oven to dry it off before tossing it in the oil.
Step 3) Toss your squash & garlic with the oil & salt (image 2), and then arrange in a single layer on a baking tray lined with foil or a silicone baking sheet (image 3) (use 2 trays if needed).
Step 4) Bake for 25-30 minutes on convection mode, until the squash is starting to brown (image 4).
Step 5) Allow the squash to cool for a few minutes, then combine everything in a large pot and use an immersion blender to smooth all the ingredients (images 5 & 6). Alternatively, add it to a high-powered blender with half the liquid, and blend well for 15-20 seconds, then pour in the rest of the broth or milk and finish blending. Serve with a sprinkle of sesame seeds or nigella seeds, and a dollop of coconut cream or sour cream.
🫚 Variations
- Creamier Version: Replace part of the broth with full-fat coconut milk for a richer, velvety texture.
- Ginger-Spiced Soup: Add a small piece of fresh ginger before blending for gentle warmth and digestion support.
- Herb-Infused: Blend in fresh thyme, rosemary, or sage after roasting for an aromatic, low histamine flavor boost.
- Roasted Apple Addition: Roast a small apple with the squash for subtle natural sweetness and depth.
- Extra Smooth Texture: Add 1–2 tablespoons coconut cream when blending for a thicker, silky finish.
- Protein Boost: Stir in cooked white rice or millet before blending to make the soup more filling while remaining low histamine.
🍲 Freezing and Reheating
To freeze this butternut squash soup, portion it into air-tight containers and keep for up to six months, reheating for a few minutes over medium-low heat on the stovetop.
👨🏻🍳 Expert Notes & Tips
Seasonings: You can use any type of seasoning on the squash to add even more flavor, but only add them when you’re tossing the squash cubes, otherwise the final soup may not taste right.
Adding Meat: You could certainly add meat to this dish, if desired; I'd add no more than a half-pound (225g) of cooked meat total.
❓ What to Serve With Butternut Squash Soup
🙋 Frequently Asked Questions
Yes, frozen squash works well; roast it straight from frozen, adding a few extra minutes to ensure caramelization and softness.
Yes, when made with fresh ingredients and a tolerated broth or coconut milk, this recipe fits well within a low histamine diet.
Absolutely — simply omit them or replace with fresh herbs like thyme or rosemary for flavor without common triggers.
Blend in extra coconut milk or coconut cream after roasting for a richer, smoother texture.
Have you tried this recipe?
If you like the recipe, please leave a 5-star ⭐️⭐️⭐️⭐️⭐️ rating on the recipe card, or even a comment! I love to hear how your recipes turned out, and your feedback can help other readers! Also join us on Instagram, Facebook & Pinterest.
📖 Recipe
3-Ingredient Butternut Squash Soup (Vegan)
Equipment
- oven
- immersion blender
Ingredients
- 1 small butternut squash peeled & cubed (about 2lbs.)
- 2-3 cloves garlic halved (alt. ½ small onion)
- 2 Cups tolerated broth or coconut milk
- ½ teaspoon sea salt use less if broth contains salt
- 1 Tablespoon oil for roasting
Instructions
- Preheat oven to 400°F (205°C).
- Cut the garlic in half, and peel & chop your squash into cubes; it will get soft after a couple minutes in the microwave, if you're having trouble peeling it.
- Toss your squash & garlic with the oil & salt, and then arrange in a single layer on a baking tray lined with foil or a silicone baking sheet (use 2 trays if needed).
- Bake for 25-30 minutes on convection mode, until the squash is starting to brown.
- Allow the squash to cool for a few minutes, then combine everything in a large pot and use an immersion blender to smooth all the ingredients. Alternately, add it to a high-powered blender with half the liquid, and blend well for 15-20 seconds, then pour in the rest of the broth or milk and finish blending. Serve with a sprinkle of sesame seeds or nigella seeds, and a dollop of coconut cream or sour cream.
Bobbie Jenkins says
delicious
Max says
Thank you, Bobbie!
Jean says
Hello! Thank you so much for all of this information. I’ve a question about squash. Why is butternut ok and pumpkin isn’t? I grow my own squash and I’m hoping they are low histamine. They’ve been curing for about three months now. The varieties are crown prince (orange flesh) and white mashed potato (white flesh). Thanks again for everything.
Max says
No problem, Jean! Pumpkin is another somewhat controvertial one, like cinnamon, and from my research it seems to come down to the fact that pumpkin is markedly higher in protein than are the other varieties of winter squash (the protein/amino histaidine degrades into histamine over time). So I err on the side of 'give it a try, but not at the beginning,' much like cinnamon and even small amount of lemon and lime juice, which tend ot be fine after an initial calm-down period (and make lots of dishes taste complete!). So personally I'd give pumpkin a try in your situation, if the other squashes I'd grown worked well for me, as I did the exact same thing in the fall as my meager first harvest of squashes came up and were ready for eating.
Jean says
Ah, you’re a squash grower too? They’ve are my fav. Easy to grow and available all winter. Not to mention yummy. Thanks again for your help on this question and your website in general. I’m on day 4 of your 5 day plan and can tell an improvement already. Relief to have some answers (and some relief!).
Max says
Yes, and definitely yummy! I've been growing as of last year, when I first started with zucchini, plus delicatas and butternuts, as well as what ended up being exactly one very small sugar pumpkin for my mom. It was a big learning experience, ha. My pleasure to be of help, and I'm very glad to hear that you're feeling better - I hope it only continues!
Monica Safreed says
Can I use sweet potatoes instead of the butternut? Can the potatoes bake in a regular/non convection oven ? Can I use an electric hand blender if I don’t have an immersion blender?
Thank you 😊
Max says
Yes! You could absolutely use sweet potatoes instead of squash, and yes, you can bake them in a regular oven (though keep an eye on them - sweet potatoes bake a bit faster than squash, though in a regular oven they won't bake AS quickly. However I would use a regular blender (or even a food processor + some water/coconut milk) over using a hand blender, as it won't have as much immersive power as an immersion blender.