There are so many reasons to love this dairy free squash soup with plant milk. Feel free to call it creamy butternut squash meal, an easy one pot meal or light soup recipe as well. We think it is some of the good year-round plant base recipes to have.

First comes its creamy and delicious taste. All the food fans, like me, can’t get enough of this soup.

Second is this butternut squash meal with plant milk is a perfect healthy delight among plant base recipes. So, all the devoted no-meat eater out there, CHEERS! You’ve got another nutritious hit that will leave you wanting it more and more.

Third, you will find it an easy and quick recipe. No more sticking for hours in the kitchen.

 this squash soup with plant milk is a perfect healthy delight. So, all the devoted vegetarians out there, CHEERS! light soup recipe, easy one pot meal
Butternut Squash Soup with Plant Milk

Now, if you are an avid soup-lover, who craves creaminess in a soup but also likes to keep it light, ta-da!

This is a light soup recipe. All the ingredients you’ll need to prepare it are quite simple and basic. Above all, plant milk is the secret ingredient in this soup. As compared to other heavy soups prepared with dairy milk, plant milk makes it a light soup recipe.

So, whenever butternut squash is in season, bring it and make a easy one pot meal. In addition to that, add some seasonings and vegetables of your choice. And, this soup becomes the ideal treat for everyone in the fall.

100% Nutritional dairy free squash soup

This soup is gluten-free, dairy-free and an easy one pot meal. Plus, it is rich in nutrients. Packed with vitamin A, vitamin C, potassium, magnesium, and calcium, butternut squash meal can do wonders for your health. Since it is an excellent source of vitamin A and beta-carotene, it can lower the risk of lung cancers. Several studies have proved it.

Moreover, the everyday intake of yellow/orange starchy vegetables such as this winter squash can minimize the risk of heart diseases by 23%.

Furthermore, butternut squash meal also provides a multitude of other health benefits. It may enhance cognitive performance and aid weight loss due to its high fiber composition.

So, this soup can be your best companion in your hunger. It boosts the consumption of the most essential nutrients while satiating you delightfully.  

Plant milk benefits in dairy free squash soup

Dairy-free milk has transformed the milk landscape in a surprisingly healthy way. Plant-based milk has more calcium, almost similar protein as cow’s milk, and other nutrients such as potassium, vitamin D, omega-3s, and iron. Above everything else, it is environment-friendly.

Soy milk can go perfectly well with this fall vegetable soup, which we love to see in plant base recipes. Firstly, soy milk gives it a deliciously light and pleasant taste. Note here you may also use coconut milk. However, it may make the taste of this soup a bit overpowering.

The second reason is soymilk is high in protein compared to the other plant milk. Besides, soymilk contains potassium, vitamin A, and vitamin B-12. This vitamin is relatively difficult to find from other plant base recipes, outside of animal sources. Plus, there are tons of health benefits of soymilk.

How to make this plant milk?

You can find organic plant milk easily available in supermarkets. However, if you want to prepare one, the method is no sweat.

Soak the soybeans in water overnight. Next day, drain soybeans and remove their outer skin. Then, blend them well with water until becomes smooth. Strain the mixture and pour it into a saucepan. Add water and bring it to a boil. Skim foam. Cook over medium heat while stirring occasionally. Lastly, let it cool.

Pairings with dairy free squash soup

To make this soup a hearty and filling meal, we recommend to pair it with tofu and wheat bread.

To make this soup a hearty and filling meal, we recommend to pair it with tofu and wheat bread, light soup recipe, easy one pot meal
Creamy butternut squash meal pairings

Tell us.

Is there anything creamier and lighter than this butternut squash soup with plant milk? What spices did you add? What side dish do you eat yours with? What other plant base recipes or easy one pot meal would you like to see. Comment below. Curious about a no-animal-meat food lifestyle? peep instagram to see what I eat live😊.

Video Recipe


Dairy free squash soup with plant Milk

Yield: 3
Prep Time: 15 minutes
Cook Time: 40 minutes
Additional Time: 5 minutes
Total Time: 1 hour

Delicious squash soup with plant milk. It is a sweet and light soup that is healthy and easy to prepare.


  • 2.4 lb Squash
  • 2TBSP frying oil (avocado)
  • 1 small Onion diced
  • 3 Garlic cloves
  • 1 cup Oat Milk
  • 1/4tsp – half tsp Cumin
  • 1/4tsp Thyme
  • Pinch of Rosemary (optional)
  • 1/4tsp Paprika
  • Half tsp Salt (taste & add more as needed)


  1. The perfect way to cut butternut squash is to start with a firm chopping surface and a very sharp and large knife. Even if you think your knife is sharp, sharpen it some more.
  2. The stem is very tough to cut through so you'll need to slice it off first. Then cut the squash in half lengthwise. This is where you'll appreciate your very big and sharp knife.
  3. Even with such kind of a knife, it can be tough to cut through. You can use a hard object to hit the knife so that it cuts through (I used a knife sharpener).
  4. Then, use a spoon to scoop out the seeds from each half. You can roast the seeds for a healthy delicious snack 🙂
  5. Drizzle a 2TBSP oil on the fleshy part of each half and use your fingers to rub it in to make sure they're fully coated, then sprinkle a little salt on them.
  6. Place them on a baking tray, cut side down. (I used a reusable baking sheet) This ensures they don't roll over and the flesh gets nice and caramelized on the bottom.
  7. Preheat your oven to 400 degrees Fahrenheit and roast it for about 20-30 minutes. If you don't have an oven, peel the squash and cut it into smaller pieces then boil until tender.
  8. On a plate, measure the spices and set them aside for use.
  9. When the squash is ready, take it out of the oven and let it cool for about 20 minutes or until it is cool enough for your hands.
  10. Heat 2 tablespoons of grapeseed oil in a cooking pan on medium heat.
  11. Sauté chopped onion until translucent.
  12. When the squash is cool enough, use a spoon to scoop out the flesh into the cooking pan. Pour in the spices you had measured previously and stir to combine.
  13. Empty the mixture into a blender and blend until smooth. Add 1/2 a teaspoon of salt and a little bit of cumin. Add 1 cup of oat milk and stir with a spoon. Blend until it's well mixed.
  14. Pour the soup into a bowl and add less than a pinch of rosemary and 1/4 a teaspoon of thyme. Stir to mix them in.
  15. Serve your creamy butternut squash soup and enjoy 🙂


  • If you're using boiled butternut squash for this light soup recipe, you'll need to slice the squash into smaller pieces. This is easily done when you first cut the bulb off and then peel the two separate pieces.
  • Use a very sharp y peeler to peel. Then, cut the two separate pieces in half lengthwise, scoop out the seeds and slice them as preferred.

Did you make this recipe?

Share your food results with us @humveg

Suggested Recipes

Leave a Reply

Your email address will not be published. Required fields are marked *

Skip to Recipe