Thai Butternut Squash Soup (Dairy-Free, Paleo, Fall Favorite)

Silky, cozy, a little spicy, and bright with lime—this is one of my favorites when fall comes. It’s one pot, naturally dairy-free, and totally meal-prep friendly. Simple, real ingredients… and so satisfying.

Why you’ll love it

• Creamy without cream (coconut milk for the win)

• Blood-sugar friendly and deeply satisfying

• Customizable heat (mild to spicy, you choose)

• Freezer-friendly for easy meal prep

Ingredients

• 2 tablespoons coconut oil or ghee

• 1/4 cup red Thai curry paste

• 3.5 lbs diced butternut squash (fresh or frozen)

• 4 cups chicken broth (bone broth if you have it)

• 2 tablespoons coconut aminos

• 2–4 tablespoons fish sauce (start with 2, add to taste)

• 1 can (13.5–14 oz) full-fat coconut milk

• 1 lime, cut into wedges (for serving)

• Chopped cilantro, for garnish

Note on curry paste & fish sauce: Brands vary in heat/salt. Start conservative and taste as you go. For fish sauce, I love a clean, single-ingredient brand (always check ingredients).

Instructions (One Pot)

1. Bloom the flavor. Heat coconut oil or ghee in a large pot over medium-high. Add the red curry paste and cook 1–2 minutes, stirring, until fragrant and slightly darkened.

2. Coat the squash. Add the diced butternut squash; toss to coat in the curry paste.

3. Simmer. Pour in the broth. Bring to a boil, then reduce to low and simmer 20–25 minutes, until the squash is very tender.

4. Blend silky. Take off heat and let cool a few minutes. Blend until smooth with an immersion blender (or carefully in batches in a regular blender—vent the lid to release steam).

5. Finish creamy. Return to low heat. Stir in coconut milk, coconut aminos, and 2 tbsp fish sauce. Warm gently (don’t boil). Taste and adjust: add more fish sauce for salt/umami, a splash of water or broth to thin, or more curry paste to kick up heat.

6. Serve. Ladle into bowls. Finish with cilantro and a squeeze of fresh lime. That acid pop makes the whole bowl sing.

Pro Tips:

• Blooming = flavor. Cooking the curry paste in fat first unlocks a deeper, restaurant-style base.

• Balance like a pro: Curry pastes differ—use fish sauce (salty/umami) + lime (acid) to balance sweetness from squash + coconut milk.

• Texture your way: Add a splash of broth to thin; simmer a few extra minutes to thicken.

• Blender safety: Hot soup expands—vent the lid and cover with a towel.

• Optional, add garlic and onion for added flavor.  I did this to my batch last night and it was so good!

Add ins: 

• Shredded chicken stirred in at the end

• Quick-seared shrimp (salt + garlic, drop in for the last 2–3 minutes)

• Crispy pork or chicken thigh on top

• Collagen peptides whisked in 

Serves: ~6–8 servings
Total time: ~35–40 minutes

xo,

Jamie

*For more recipes, don’t forget to download a copy of the -NEW- Healthy Skin Grocery & Recipe Guide + The BONUS Animal-Based Guide!

Healthy Skin Grocery & Recipe Guide + BONUS Animal-Based Guide