Name: Creamy Vegan Butternut Squash Soup
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Ingredients: ½ medium butternut squash (peeled and cubed (about 3 cups)); 2 medium carrots (chopped (about 1½ cups)); 1 small yellow onion (diced (about 1 cup)); 4 cloves garlic (minced); 1 tablespoon olive oil; 2½ cups vegetable broth (plus more as needed); 1 10.8-ounce package silken tofu; ½ teaspoon oregano; ½ teaspoon ground ginger; ¼ teaspoon ground nutmeg; ¼ teaspoon ground cinnamon; 1 teaspoon salt (plus more to taste); ¼ teaspoon black pepper; roasted pumpkin seeds; dairy-free yogurt; red pepper flakes

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This Creamy Vegan Butternut Squash Soup is an easy, dairy-free fall soup made with silken tofu for extra protein. Ready in just 35 minutes, this healthy butternut squash soup is perfect for meal prep, cozy lunches, or simple vegan dinners.

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As soon as fall rolls around, I’m ready to make soup on repeat. There’s just something about a hot bowl of soup that makes the shorter days and chilly weather feel a little more bearable, especially when it’s packed with cozy fall flavors like this one.

This Creamy Vegan Butternut Squash Soup blends butternut squash, carrots, garlic, and warm spices like ginger, cinnamon, and nutmeg into a rich and velvety soup. It also has a surprising secret ingredient (silken tofu!), which adds extra creaminess and protein without any dairy.

This recipe is ready in just 35 minutes and works equally well as a light dinner, simple side dish, or meal prep lunch. Add a quick swirl of dairy-free yogurt, a sprinkle of roasted pumpkin seeds, and some crusty bread for dipping and enjoy!

Why you’ll love this Creamy Vegan Butternut Squash Soup

It’s warm, cozy, and filled with classic fall flavors.
It’s quick and easy, with just 10 minutes of prep time.
It’s unbelievably creamy without a single drop of dairy.
It sneaks in silken tofu (though you’d never know it from the taste!).
It’s vegan-friendly and nutritious, with a decent chunk of protein and fiber in each serving.

Creamy Vegan Butternut Squash Soup ingredients

Butternut squash forms the sweet, velvety base of this soup. You’ll need about half of a medium squash, or roughly 3 cups peeled and cubed. You can always buy pre-cubed or frozen squash to save some time!
Carrots add sweetness and enhance the gorgeous golden color of this soup.
Yellow onion provides a savory base and helps balance out the sweetness of the squash and carrots.
Garlic adds even more flavor. Four cloves might sound like a lot, but I promise it works!
Olive oil is used to sauté the veggies and bring out their flavor before the broth goes in.
Vegetable broth thins the soup and adds extra depth. Start with 2½ cups, then pour in a little more after blending if you like your soup on the thinner side.
Silken tofu is the secret to making this soup extra creamy without any dairy. As a bonus, it also adds a nice boost of protein! If you’re not so sure about adding tofu to soup, don’t worry: you won’t taste it once everything is blended.
Oregano adds a subtle herby note to the soup.
Ground ginger gives the soup a little warmth and pairs perfectly with the butternut squash.
Nutmeg and cinnamon team up to bring fun fall vibes to the soup without making it taste overly sweet. Just a little goes a long way here!
Optional toppings like roasted pumpkin seeds, dairy-free yogurt, and red pepper flakes add extra flavor and texture. I’m especially partial to pumpkin seeds for a little crunch, but feel free to add (or skip) whatever you prefer.

How to serve this Creamy Vegan Butternut Squash Soup

Enjoy this soup with a slice of hot garlic bread for dipping.
Pair it with vegan grilled cheese for a comfort food dinner.
Serve it as a starter before a hearty fall pasta, casserole, or veggie bowl.
Top it with roasted pumpkin seeds, a swirl of dairy-free yogurt, or a sprinkle of red chili flakes (or all three!).
Finish it with fresh herbs, such as parsley, sage, or thyme, for a pop of color and flavor.

Substitutions & variations

Carrots – You can replace the carrots with a bit of extra butternut squash or some diced sweet potatoes if you prefer.
Yellow onion – Pretty much any other type of onion will work here too, including white onion, sweet onion, or shallots.
Silken tofu – If you’re not a fan of silken tofu, you can try canned coconut milk or dairy-free heavy cream for a richer soup. I haven’t personally tested either of these substitutes, but I imagine they’d be tasty!
Spices – Feel free to adjust the ginger, nutmeg, and cinnamon to taste or add a pinch of curry powder for an extra layer of warmth.
Make it sweeter – If you like your soup on the sweeter side, add a chopped apple or pear along with the squash.
Boost the protein – Try blending in a can of drained and rinsed white beans to make this soup even more filling.
Change up the toppings – Use crispy chickpeas, croutons, fresh herbs, toasted nuts, or a drizzle of chili oil for more flavor and texture.

Quick recipe tips

Make sure you drain off any excess liquid from the tofu package to avoid thinning the soup.

Let the soup cool slightly before blending it in batches (and never fill a countertop blender more than halfway with hot liquid!).

Blend for a full minute rather than stopping as soon as the chunks disappear — this will help give you the smoothest, creamiest texture.

Step-by-step instructions

Sauté the veggies: Heat the olive oil in a large pot over medium heat. Add the onion and carrots and cook for 4-5 minutes, then add the garlic and cook for 1 minute.
Simmer the soup: Add the squash, broth, oregano, ginger, nutmeg, cinnamon, salt, and pepper. Bring to a boil, then cover, reduce the heat, and simmer for 15-20 minutes, until the vegetables are tender.

Add the tofu: Remove the pot from the heat and stir in the silken tofu.

Blend until smooth: Carefully transfer the soup to a countertop blender and blend until creamy, or use an immersion blender directly in the pot.
Adjust and serve: Add more broth as needed, season to taste, and serve warm with your favorite toppings.

Make ahead & storage

This Creamy Vegan Butternut Squash Soup stores well in the fridge or freezer, so it’s a great recipe to make ahead. Here are some tips for meal prep, leftovers, and freezing.

Meal prep

Make it ahead: Prepare the soup up to 4 days in advance and store it in an airtight container in the fridge.
Prep the vegetables: Peel and chop the squash, carrots, onion, and garlic up to 2 days ahead to save time.
Hold off on the toppings: Add pumpkin seeds, dairy-free yogurt, and other toppings just before serving.

Storing leftovers

Fridge: Store leftover soup in an airtight container in the fridge for up to 4 days.
Reheating: Warm the soup on the stovetop over medium-low heat or microwave it in short intervals, stirring occasionally.
Adjust the consistency: The soup might thicken up in the fridge, so stir in a splash of vegetable broth or water if needed when reheating.

Freezing

Freeze: This soup can be frozen, but the texture may change slightly after thawing because of the silken tofu. Let the soup cool completely, then freeze it in an airtight container for up to 3 months.
Leave some room: Allow a little space at the top of the container since the soup will expand a bit as it freezes.
Thaw and reblend: Thaw the soup overnight in the fridge, then stir or blend it briefly after reheating if the texture has separated slightly.

FAQ

Yes, frozen cubed butternut squash works well and can help save some prep time. You can add it directly to the pot, but the soup may need a few extra minutes to simmer.

Absolutely! You’ll need about 3 cups of peeled and cubed squash for this recipe.

Yes, the ingredients are all naturally gluten-free, but check the label on your vegetable broth if needed to make sure it’s certified gluten-free.

No, silken tofu has a very mild flavor and blends right into the soup. It makes the texture creamy and adds extra protein.

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Creamy Vegan Butternut Squash Soup

This Creamy Vegan Butternut Squash Soup is cozy, flavorful, and surprisingly easy to make! Silken tofu gives it a creamy texture with a boost of protein, while warm spices make it perfect for chilly fall days.

Course Side Dish, Soup

Cuisine American

Prep Time 10

Cook Time 25

Total Time 35

Servings servings

Calories 155kcal

Ingredients

½ medium butternut squash peeled and cubed (about 3 cups)
2 medium carrots chopped (about 1½ cups)
1 small yellow onion diced (about 1 cup)
4 cloves garlic minced
1 tablespoon olive oil
2½ cups vegetable broth plus more as needed
1 10.8-ounce package silken tofu
½ teaspoon oregano
½ teaspoon ground ginger
¼ teaspoon ground nutmeg
¼ teaspoon ground cinnamon
1 teaspoon salt plus more to taste
¼ teaspoon black pepper

Optional toppings

roasted pumpkin seeds
dairy-free yogurt
red pepper flakes

Instructions

Heat the olive oil in a large pot over medium heat. Add the onion and carrots and cook for 4-5 minutes, until they begin to soften. Add the garlic and cook for another minute.
Add the butternut squash, broth, oregano, ginger, nutmeg, cinnamon, salt, and pepper. Bring to a boil, then reduce the heat and simmer, covered, for 15-20 minutes, until the squash and carrots are very tender.
Remove from heat and stir in the silken tofu.
Carefully transfer the soup to a countertop blender and blend until completely smooth and creamy. Alternatively, blend the soup directly in the pot using an immersion blender.
Add more broth if you prefer a thinner soup and adjust the seasonings to taste.
Sprinkle with roasted pumpkin seeds or add your favorite toppings and serve warm.