Happy Fall, y’all! The weather has finally turned, and this Creamy Thai Butternut Squash Soup feels like wrapping yourself up in a warm, fuzzy blanket. Eating it just makes you feel good, and you can feel good about eating it. Here’s why.
Butternut squash (also known as Winter squash) has some pretty amazing heart health benefits. When we think about heart health, we often think of sodium and blood pressure. But did you know that potassium is equally important to heart health? Most Americans aren’t; in fact, fewer than 2% of all Americans get enough potassium in the diet each day!
So what’s so great about potassium? It helps regulate the blood pressure by countering some of the negative effects of salt in the diet. And butternut squash is a great source that’s abundant this time of year. One cup of cubed butternut squash contains more potassium than a banana! It also packs a healthy dose of heart-healthy fiber, with no naturally occurring sodium, fat, or cholesterol.
We hope you “heart” this Creamy Thai Butternut Squash Soup as much as we do!

Bowl of squash soup garnished with ground peanuts, limes, cilantro and red chili peppers, two spoons beside the bowls

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Creamy Thai Butternut Squash Soup

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  • Author: Jennifer McDaniel
  • Prep Time: 10
  • Cook Time: 50
  • Total Time: 1 hour
  • Yield: 4 servings 1x


If you like peanut butter, you’ll enjoy this creamy bowl of squash soup.


  • 1 large butternut squash, ~ 3 lbs.
  • 2 T. olive oil, divided
  • 1 small onion, chopped
  • 3 garlic cloves, chopped
  • 1/2 T. maple syrup
  • 1/2 t. salt
  • 1/2 juice of lime
  • 1 T. curry paste (red or green)
  • 1 t. ginger
  • 2 c. vegetable broth
  • 1 c. light coconut milk
  • 1/4 c. peanut butter


  1. Preheat the oven to 425 degrees and spray a baking sheet with non stick cooking oil. Cut the butternut squash in half and lightly coat flesh with 1 T. olive oil. Sprinkle with salt and pepper and place face down on the baking sheet.
  2. Roast squash until it is tender and completely cooked through, about 40 to 50 minutes. Set the squash aside until it’s cool enough to handle, about 10 minutes. Using a large spoon, scoop the butternut squash flesh into a bowl and discard skin.
  3. Meanwhile, in a large soup pot, warm 1 T. olive oil over medium heat until shimmering. Add the chopped onion and salt. Cook, stirring often, until the onion has softened about 3 to 4 minutes. Add the garlic and cook until fragrant, about 1 minute, stirring frequently.
  4. Add the remaining ingredients: butternut squash through peanut butter. Using an immersion blender, carefully blend all ingredients until soup is creamy.
  5. Taste and stir in more salt and pepper, if necessary.
  6. Serve immediately. Optional garnishes: crushed peanuts, cilantro, and lime juice.


  • Serving Size: one bowl
  • Calories: 208
  • Sugar: 5.7 g
  • Sodium: 452.4 mg
  • Fat: 14.8 g
  • Saturated Fat: 4.9 g
  • Carbohydrates: 17.2 g
  • Fiber: 2.8 g
  • Protein: 5.1 g
  • Cholesterol: 0 mg