How much protein is in roasted butternut squash and apple soup with coconut milk?

Each of the 6 servings has 4 g of protein, 6 g of fiber and 271 calories, calculated from USDA FoodData Central values for every ingredient.

What can I substitute in roasted butternut squash and apple soup with coconut milk?

Use a sweet potato in place of half the squash — deeper earthy sweetness and a slightly denser, more velvety body.. Swap the cinnamon and nutmeg for 2 teaspoons curry powder — turns it savory and warming, with the coconut milk reading as curry rather than dessert spice.. Use light coconut milk instead of full-fat — lighter and thinner; add it off the heat and expect a less plush mouthfeel.. Top with toasted walnuts instead of pumpkin seeds — richer, buttery crunch that plays up the apple..

Roasted Butternut Squash and Apple Soup with Coconut Milk

Butternut squash apple soup roasted at high heat until caramelized, then blended with ginger, warm spices and coconut milk for a silky, naturally sweet bowl.

Vegan Under 400 kcalContains GlutenMeal Prep

Prep: 20 min
Cook: 45 min
Serves: 6

Roasted Butternut Squash and Apple Soup with Coconut Milk — Butternut squash apple soup roasted at high heat until caramelized, then blended with ginger, warm spices and coconut mi — Illustration generated by AI · SDXL

Roasted Butternut Squash and Apple Soup with Coconut Milk is a vegan dinner recipe made with butternut squash, tart apples such as Granny Smith, olive oil. It takes 65 minutes of hands-on time, serves 6, and each serving has 271 calories, 4 g of protein and 6 g of fiber.

Roasting the squash and apple together on one sheet pan at 425°F is what separates this from a watery simmered soup — the edges caramelize and the apple collapses into jammy sweetness that balances the ginger. Full-fat canned coconut milk goes in after blending so it stays creamy rather than splitting, and a conservative 3 cups of broth means you can thin to exactly the texture you want. Toasted pumpkin seeds on top give the smooth soup something to push against.

Ingredients

6 servings

2½ lbbutternut squash, peeled, seeded and cut into 1-inch cubes (about 1 medium squash)
2 tart apples such as Granny Smith, cored and cut into 1-inch chunks
3 tbspolive oil, divided
1½ tspfine sea salt, plus more to taste
½ tspfreshly ground black pepper
1 largeyellow onion, diced
3 clovesgarlic, minced
1 tbspfresh ginger, peeled and grated
½ tspground cinnamon
¼ tspground nutmeg
¼ tspred pepper flakes (optional)
3 cupsvegetable broth, plus more to thin
1 cupfull-fat canned coconut milk, well shaken
2 tspapple cider vinegar
⅓ cupraw pumpkin seeds, for topping (optional)

To serve

2 tbspcoconut milk, for swirling over each bowl (optional)

Kit: Rimmed sheet pan, Blender or immersion blender, Large pot

Tips

Buy a squash with a long neck and a small bulb — the neck is solid flesh and far easier to peel and cube than the seedy base.
If your blender leaves any fiber behind, push the soup through a fine-mesh sieve for a restaurant-smooth finish.
The apple cider vinegar at the end is not optional in spirit: a sweet squash soup tastes flat without a little acid to lift it.

Swap ideas

Use a sweet potato in place of half the squash: Deeper earthy sweetness and a slightly denser, more velvety body.
Swap the cinnamon and nutmeg for 2 teaspoons curry powder: Turns it savory and warming, with the coconut milk reading as curry rather than dessert spice.
Use light coconut milk instead of full-fat: Lighter and thinner; add it off the heat and expect a less plush mouthfeel.
Top with toasted walnuts instead of pumpkin seeds: Richer, buttery crunch that plays up the apple.

The numbers

271kcal per serving

Protein3.5 g

7% DV

Fiber5.9 g

21% DV

Carbs36 g

13% DV

Fat15.2 g

19% DV

Everything else · 6 servings per recipe

Saturated fat: 8.2 g 41%
Sugars: 12.2 g
Sodium: 951 mg 41%
Potassium: 888 mg 19%
Calcium: 117 mg 9%
Iron: 2.9 mg 16%
Vitamin C: 46 mg 51%
Vitamin B12: 0 µg 0%

% Daily Value on a 2,000 calorie diet. Calculated from USDA FoodData Central values for each ingredient; optional ingredients are excluded. Estimates vary with brands and portions.

Sources: Squash, winter, butternut, raw, Apples, raw, with skin (Includes foods for USDA's Food Distribution Program), Oil, olive, salad or cooking, Salt, table, Spices, pepper, black, Onions, raw, Garlic, raw, Ginger root, raw, Spices, cinnamon, ground, Spices, nutmeg, ground, Soup, vegetable broth, ready to serve, Nuts, coconut milk, canned (liquid expressed from grated meat and water), Vinegar, cider

Method

Heat the oven to 425°F. Toss the squash cubes and apple chunks on a large rimmed sheet pan with 2 tablespoons of the olive oil, 1 teaspoon of the salt and the black pepper. Spread into a single layer, using two pans if crowded — crowding steams the squash instead of browning it.
Roast for 30 to 35 minutes, turning once halfway through, until the squash is very tender when pierced with a fork and deeply golden at the edges. The apple will be soft and starting to collapse.
While the squash roasts, warm the remaining 1 tablespoon olive oil in a large pot over medium heat. Add the onion and the remaining 1/2 teaspoon salt and cook, stirring often, until soft and translucent with golden edges, 7 to 8 minutes.
Stir in the garlic, ginger, cinnamon, nutmeg and red pepper flakes, if using, and cook until fragrant, about 1 minute. Keep the spices moving so they toast without scorching.
Add the roasted squash and apple to the pot along with the vegetable broth. Bring to a gentle simmer and cook for 5 minutes to let the flavors come together, scraping up anything stuck to the bottom.
Blend until completely smooth — in batches in a countertop blender with the lid vented and covered with a towel, or directly in the pot with an immersion blender. Give it a full minute of blending for a silky texture.
Return the soup to low heat and stir in the coconut milk and apple cider vinegar. Warm through without boiling, about 2 minutes, then thin with more broth 1/4 cup at a time until it pours the way you like. Taste and add salt — it usually needs another 1/4 to 1/2 teaspoon.
Toast the pumpkin seeds in a dry skillet over medium heat, shaking often, until they puff and smell nutty, 3 to 4 minutes. Ladle the soup into bowls, swirl in a little coconut milk and scatter the seeds on top.

Storage: Cool and refrigerate in airtight containers for up to 5 days, or freeze for up to 3 months. Reheat gently over low heat, stirring, and thin with a splash of broth — it thickens as it sits. Store toasted pumpkin seeds separately at room temperature so they stay crisp.

Questions

How much protein is in roasted butternut squash and apple soup with coconut milk?: Each of the 6 servings has 4 g of protein, 6 g of fiber and 271 calories, calculated from USDA FoodData Central values for every ingredient.
Is roasted butternut squash and apple soup with coconut milk vegan?: Yes. It contains no dairy, eggs, honey or other animal products.
How long does roasted butternut squash and apple soup with coconut milk take to make?: 20 minutes of prep and 45 minutes of cooking, so 65 minutes of hands-on time.
Can you make roasted butternut squash and apple soup with coconut milk ahead?: Cool and refrigerate in airtight containers for up to 5 days, or freeze for up to 3 months. Reheat gently over low heat, stirring, and thin with a splash of broth — it thickens as it sits. Store toasted pumpkin seeds separately at room temperature so they stay crisp.
What can I substitute in roasted butternut squash and apple soup with coconut milk?: Use a sweet potato in place of half the squash — deeper earthy sweetness and a slightly denser, more velvety body.. Swap the cinnamon and nutmeg for 2 teaspoons curry powder — turns it savory and warming, with the coconut milk reading as curry rather than dessert spice.. Use light coconut milk instead of full-fat — lighter and thinner; add it off the heat and expect a less plush mouthfeel.. Top with toasted walnuts instead of pumpkin seeds — richer, buttery crunch that plays up the apple..
Does roasted butternut squash and apple soup with coconut milk contain gluten?: Yes — the ingredient list includes gluten. Check the labels on the products you buy if you're cooking for an allergy.

Nutrition is calculated from USDA data for every ingredient — how we work it out.

Published September 20, 2026 ·American