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kabocha squash soup in a grey bowl

Kabocha Squash Soup (Whole30, Paleo, GF)

This Kabocha Squash Soup is an easy recipe that's perfect for cold fall and winter days. Made creamy with coconut milk, it's gluten free, paleo and Whole30 compliant. Enjoy a cup for dinner or breakfast! 
Course Soup
Cuisine American
Keyword soup, whole30
Prep Time 15 minutes
Cook Time 1 hour 15 minutes
Servings 10
Calories 132kcal


Roasting the squash

  • 3.5 pounds kabocha squash
  • 2 tablespoons avocado oil
  • 1/2 tablespoon kosher salt

Making the soup

  • 1-2 leeks white and very light green parts only, thinly sliced (about 1 cup)
  • 2 medium shallots thinly sliced (about 1.5 cups)
  • 1 tablespoon coconut oil
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1/8 teaspoon ginger
  • 4 cups broth chicken or vegetable
  • 1/2 apple
  • 1/2 cup full-fat coconut milk
  • 1 tsp kosher salt plus more to taste
  • 1/2 tsp pepper plus more to taste


  • Preheat the oven to 400 degrees F.
  • Cut the squash in half and scoop out the seeds with a spoon or melon baller. Slice the squash into crescent shapes and place in a bowl. Pour in the 2 tablespoons avocado oil and 1/2 tablespoon kosher salt. Mix to combine.
  • Lay the squash out in a single layer and put in the oven for 40 to 45 minutes, flipping at the halfway mark. Once the squash is very soft and starting to brown, remove from oven and let cool. After it cools, slice off the peel and cut up the squash into chunks.
  • While the squash is cooling, wash, dry, then thinly slice the leeks and shallots using a sharp knife and a cutting board. Next use a vegetable peeler to peel the apple and use the knife to cut up the apple into chunks. Set all three aside until the squash is cut into chunks.
  • Heat a large pot or dutch oven over medium heat. Add 1 tablespoon of coconut oil and let melt until shimmering. Pour the shallots and leeks into the pot and salute until soft, 4-5 minutes.
  • Add the cinnamon, nutmeg, and ginger and saute for roughly 30 seconds, until fragrant.
  • Pour in the broth, then add the diced apple and the cut up squash to the pot. The broth should nearly cover the contents of the pot. Increase the heat to high and bring to a simmer, then reduce the heat to low and continue to simmer for 15 minutes.
  • Let the soup cool slightly, then use the immersion blender to mix it until it reaches a creamy consistency with no chunks. You could also transfer to a stand blender and blend in batches, whichever is your preference.
  • Once the soup is blended, add the 1/2 cup of full fat coconut milk. Blend again until incorporated. Taste the soup, then add salt and pepper to your taste and stir in. I typically start with 1 teaspoon of kosher salt and 1/2 teaspoon of pepper, then add more as necessary.


Make sure you use a sharp knife when you're cutting the squash. It has a tough skin and the flesh is hard before it's cooked. If your knife isn't very sharp it will be difficult to cut through.
The easiest way I've found to remove the peel is to put the slice of squash on its side and cut it off with a knife. You can try peeling it with your hand but it tends to get messy.
This recipe calls for full fat coconut milk as it really makes the soup creamy and delicious. You can try using light coconut milk, but it might make the soup thin. If you do go this route, try adding a little at a time until it reaches your desired consistency.


Calories: 132kcal | Carbohydrates: 18g | Protein: 2g | Fat: 6g | Saturated Fat: 3g | Sodium: 967mg | Potassium: 622mg | Fiber: 2g | Sugar: 5g | Vitamin A: 2520IU | Vitamin C: 21.5mg | Calcium: 54mg | Iron: 1.5mg