This is my favorite recipe for butternut squash soup! I tastes velvety and creamy without any added cream or dairy. We have been making this recipe for a few years now.

I haven’t bothered to try any other butternut squash soup recipes since discovering this one because it is so good!

Paired with freshly cooked quinoa and a salad, it makes for a simple and nourishing meal my whole family loves. My toddler loved this when he was a baby and still enjoys it!


This soup is also a breeze to prepare. The whole thing will only take about 30 minutes from start to finish! You chop up the butternut squash and give it a kick start steaming in the microwave while you cook the leeks.

Then the soup only needs an additional 15 minutes or so to simmer before you blend it up.

The past two years, we have kind of started a tradition of making butternut squash soup on Halloween before trick-or-treating. You can’t beat a healthy, warming soup with that seasonal orange color!



Butternut Squash Leek Soup {Dairy-Free, Paleo}

  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes


  • 1 butternut squash , peeled, seeded, and cut into 2-inch chunks (about 7 cups)
  • 2 tablespoons butter, ghee, or coconut oil
  • 1 leek, white and green parts only, quartered lengthwise, sliced thin, and washed thoroughly
  • 4 cups chicken stock
  • 1-2 cups water
  • 2 sprigs fresh thyme
  • 1 bay leaf
  • pinch cayenne pepper


  1. Place the peeled, seeded, and cut butternut squash chunks in a large glass bowl. Cover with plastic wrap and microwave for 15 minutes.
  2. Meanwhile, heat the butter or oil over medium heat. Add the leek and cook until softened, about 5 minutes.
  3. Reserve the liquid from the butternut squash stemming. Add the squash to the pan with the leek and cook until a brown fond forms (be careful not to burn it!) on the bottom of the pan, about 10 minutes, stirring occasionally.
  4. Add the stock and and scrape the bottom to get all the brown bits off (that is all the flavor!) Add the thyme, bay leaves, and cayenne and bring to a simmer. Simmer until the leeks are fully tender, about 10 minutes.
  5. Remove the bay leaves and thyme and blend the soup in a high-speed blender or using an immersion blender. Add water, 1/2 cup at a time, to thin the soup to to the consistency you like.
  6. Season to taste with salt and pepper. Enjoy!


  • Serving Size: 4

Recipe adapted from Cooks Illustrated