Anti-Inflammatory Butternut Squash Soup with Ginger (Dairy-Free)

When fall arrives, soup season is officially here—and this butternut squash soup is the perfect cozy meal for your gut. It’s naturally creamy without any dairy, bursting with anti-inflammatory spices, and soothing for digestion thanks to fresh ginger.

This recipe is simple enough for a weeknight, yet elegant enough to serve to guests. Plus, it’s freezer-friendly, making it a great meal prep staple. Make sure to save this pin for easy access later on!

Why This Recipe is Gut-Friendly

• Butternut squash is rich in fiber, vitamin A, and antioxidants.
  
• Ginger supports digestion and reduces bloating.
  
• No dairy or gluten, making it easier on sensitive guts.
  
• Healthy fats from olive oil support hormone balance and satiety.

Ingredients (Serves 4–6)

• 1 medium butternut squash, peeled, seeded, and cubed
  
• 1 tbsp olive oil or coconut oil
  
• 1 medium onion, chopped
  
• 2 cloves garlic, minced
  
• 1 tbsp fresh ginger, grated
  
• 4 cups vegetable or bone broth (unsalted)
  
• 1 tsp ground turmeric
  
• Sea salt & pepper to taste
  
• Optional: coconut milk for extra creaminess

Instructions

1. Heat oil in a large pot over medium heat. Add onion and cook until soft, about 5 minutes.
   
2. Stir in garlic and ginger, cooking for another minute.
   
3. Add cubed butternut squash, turmeric, salt, and pepper. Stir to coat.
   
4. Pour in broth and bring to a boil. Reduce heat and simmer until squash is tender, 15–20 minutes.
   
5. Use an immersion blender to puree until smooth (or carefully blend in batches).
   
6. Stir in coconut milk if using, adjust seasoning, and serve warm.

Tips & Variations

• Add carrots for extra sweetness.
  
• Top with pumpkin seeds or a swirl of coconut cream.
  
• Freeze in single portions for quick lunches.

For more gut-soothing, anti-inflammatory recipes, grab my 7-Day Glow Up—just $7 for a complete week of meals, grocery lists, and daily gut reset routines.

XO,

Dr Sheena