This Curried Butternut Squash Soup is healthy, creamy, satisfying, and a great spin on a new dinner classic that’s perfect for your weekly meal prep. Made thoughtfully with simple, but tasty ingredients, your family will love this dish!

meal prep Curried Butternut Squash Soup in a white cast iron pot

I’m so excited to bring you this curried butternut squash soup! Butternut squash is one of my favorite soup bases because it’s so, so creamy when blended with the right ingredients. To this soup, we’re also adding some healthy protein in the form of shredded chicken! If you’re following along on the Cook Once, Eat All Week meal prep series, this soup comes together in a snap. If you’re not following along, know that you can easily customize this soup! If shredded chicken isn’t your jam, I recommend some link sausage, crumbled sausage, shrimp, or even shredded roast beef.

As with all soups, this one is meal prep-friendly AND freezer-friendly! Just spoon it into your favorite freezer-safe container, label, and store away for no longer than 5 months. I like to defrost soups in a pot on the stove. Just pop the frozen soup in, cover, turn heat to low, and stir occasionally until it’s ready to enjoy.

I hope you love this dish as much as I do and that it simplifies your weekly meal prep!

meal prep Curried Butternut Squash Soup in a cast iron pot being stirred by a wooden spoon

meal prep Curried Butternut Squash Soup in a cast iron pot being stirred by a wooden spoon

Cook Once, Eat All Week Meal Prep Series

If you’re new here, THIS POST is a great introduction to our Cook Once, Eat All Week healthy meal prep series!

Here are the other recipes in our COEAW: Week 2 meal prep series:

  • Base Recipes of bulk-prepared shredded chicken, butternut squash, and roasted Brussels Sprouts: click HERE!
  • Sonoma Chicken Stuffed Butternut Squash: click HERE
  • Coming Soon: Hoisin Chicken Bowls

Note: if you’ve enjoyed the Cook Once, Eat All Week series, we’ve created an entire book with 26 week’s worth of healthy meal prep recipes. You can click here to purchase your copy today!

Curried Butternut Squash Soup with Coconut Milk

5 — Votes 4 votes
By Cassy
Prep: 15 minutes
Cook: 40 minutes
Total: 55 minutes
Servings: 4 servings
This curried butternut squash soup comes together quickly with a few simple meal prepped ingredients while also providing maximum flavor!


For the Roasted Butternut Squash:

  • 2 pounds butternut squash peeled and cubed
  • 1/2 tablespoon olive oil
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon pepper

For the Curried Butternut Squash Soup:

  • 1 can full-fat coconut milk
  • 3 cups chicken broth
  • 2 tablespoons curry powder
  • 1/2 tablespoon turmeric
  • 1 teaspoon ginger
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/8 teaspoon each cinnamon
  • 1/8 teaspoon cardamom
  • 1/8 teaspoon cumin
  • 1/8 teaspoon coriander
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 tablespoons lime juice
  • 2.5 cups grilled or shredded chicken about 1.5-2 pounds
  • Fresh chopped cilantro for garnish


  • Preheat oven to 375 F.
  • Toss the butternut squash cubes with with olive oil, salt, and pepper. Bake for 30 minutes until tender and slightly browned.
  • Add squash and broth to large pot and blend with an immersion blender, or add the squash and broth to a blender, once cooled, and blend until smooth. Transfer back to pot over medium heat and stir in coconut milk, lime juice, seasonings, and chicken until fully combined.
  • Cover and simmer 10-15 minutes, garnish with cilantro, and serve!

Recipe Notes

If Following Cook Once, Eat All Week:
Use the following pre-made ingredients:
  • 2 1/2 cups shredded chicken
  • 2 1/2 cups butternut squash, scooped out of skin (about 1 whole squash)
  1. Either in a blender or in a medium-sized pot with an immersion blender, blend squash, coconut milk, and chicken broth until smooth. If using a blender, transfer back to a medium-sized pot.
  2. Heat the mixture over medium heat and add all seasonings, lime juice, and chicken. Stir, and add additional salt and pepper to taste.
  3. Serve and store leftovers in airtight containers in either the refrigerator or freezer.


Calories: 479kcal | Carbohydrates: 34g | Protein: 33g | Fat: 26g | Saturated Fat: 19g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 78mg | Sodium: 1324mg | Potassium: 1357mg | Fiber: 6g | Sugar: 6g | Vitamin A: 24166IU | Vitamin C: 52mg | Calcium: 168mg | Iron: 7mg

Additional Info

Course: Dinner
Cuisine: American
Servings: 4 servings
Calories: 479
Keyword: butternut squash soup, curried butternut squash

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About the Author

Cassy Joy Garcia, NC

Cassy Joy Garcia, a New York Times best-selling author, of Cook Once Dinner Fix, Cook Once Eat All Week, and Fed and Fit as well as the creative force behind the popular food blog Fed & Fit.

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Recipe Rating


  1. 5 stars
    LOVED this! My husband is a huge fan of butternut squash, but I get tired of the same soup recipe over and over. This is such a great change of pace. I tripled the spice amounts (I always do in any recipe) and it was so flavorful. Highly recommend!

    1. That’s amazing, Chelsea. I’m so glad to hear that! Thank you so much for sharing this with us.

  2. 5 stars
    We loved this! I roasted the whole squash over the weekend, removed skin after removing from the oven and put in the fridge until Tuesday evening when I blended in a Vitamix with some hot water + Better than Bouillon, then put on the stove w/ the coconut milk and spices. My only feedback would be: I wish I had added the spices in the blender. The dried spices are actually quite voluminous and the soup is thick, so stirring on the stove was a little difficult and seems like it would have been far easier to add the spices after the squash and stock are blended, mix via blender, then transfer to stove and add the coconut milk. That said – flavor was fantastic and my 22 month old LOVED it! (and he is not a super adventurous eater).

    1. Good note, Liz!! Thank you so much for sharing this with us. We’re so glad this was a hit for the whole family!

  3. Delicious!! Thank you for this recipe. The only thing I had to do was use lemon as I didn’t have any limes on hand. I think it’s still tasted pretty delish. With a side of my homemade sourdough toast with ghee. Yummo! xxx

    1. Wahoo! So glad you enjoyed it, Janene! Thank you for letting us know!

  4. 5 stars
    Looks delicious but Can this be made in the instant pot? How long? Coconut milk in after you release pressure?

    1. Yes, you can definitely make this in the Instant Pot! I’d add the coconut milk in after the pressure is released!