INTRODUCTION
Thai Coconut Delicata Squash Soup is a warm, creamy soup with mild spice and bright lime. It blends roasted delicata squash with coconut milk and red curry paste for a rich taste that still feels light. This soup is a great choice for a healthy weeknight dinner or a bowl to warm you on cool days. If you enjoy coconut-flavored soups, you may also like a lighter seafood option such as the coconut lime fish soup which shares bright, tangy flavors.
This recipe is easy to make and fits well into many food plans. It can be a gluten free, diabetic-friendly choice when you watch portions and swap some ingredients. It is a great meal prep idea that reheats well for lunches and quick dinners. Read on for full steps, tips for a healthy version, and ways to make it higher in protein or lower in calories.
WHY YOU WILL LOVE THIS RECIPE
- It is a lighter option that still tastes rich and satisfying.
- It makes a great soup for meal prep because it stores and reheats well.
- It can be made into a healthy version by cutting cream and using low-fat or plant options.
- It is gluten free by default, and you can adapt it to be low carb or diabetic-friendly with a few swaps.
- Delicata squash adds fiber and vitamins, and the spices support digestion and flavor without sugar.
This soup gives a balanced bowl with fiber from the squash and healthy fats from coconut milk. It is a good choice if you want a low calorie starter or a main when paired with a high protein side. For a cozy fall meal, serve it beside a baked main like autumn butternut squash and Italian sausage casserole for variety.
HOW TO MAKE Thai Coconut Delicata Squash Soup
This soup is simple. Roast the squash, cook the aromatics, add coconut milk and broth, then blend. Finish with a splash of cream and lime for brightness. You can make a lighter option by using less cream or swapping heavy cream for plain low-fat yogurt at the end. To make it a high protein meal, add cooked chicken, white beans, or Greek yogurt when you serve.
EQUIPMENT NEEDED
- Baking tray
- Spoon for scooping seeds and flesh
- Large pot or Dutch oven
- Immersion blender or stand blender
- Measuring spoons and cups
- Knife and cutting board
Ingredients You’ll Need :
3 delicata squash, 2 Tbsp olive oil with 1/8 tsp curry powder, Salt and pepper, 1 Tbsp butter, 1 onion, finely chopped, 1 tsp minced garlic, 1 can coconut milk, 1 Tbsp fish sauce, 2 tsp red curry paste, 1 Tbsp brown sugar, 1 tsp turmeric, 1 tsp salt, 1/4 tsp pepper, 2 Tbsp fresh cilantro, chopped ((OR 1/2 Tbsp dried cilantro flakes)), Juice of 1 lime, 4 cups chicken broth, 1/2 cup heavy cream, Drizzle of heavy cream, Fresh chopped cilantro, Chopped Peanuts, Sprinkle of red pepper flakes
STEP-BY-STEP INSTRUCTIONS :
Wash and cut your delicata squash lengthwise and remove the seeds with a spoon. Place the squash cut side up on a baking tray., Combine the olive oil and curry powder and brush the mixture all over the flesh of the squash., Season with salt and pepper and roast it in the oven at 425 degrees for 35-40 minutes., Let your squash cool for a few minutes, then gently scrape the flesh out of the skin with a spoon and set it aside in a bowl. (I discard the skin, however, note that it is completely edible, so if you get a couple of little bits in there when you are scraping out the roasted squash, it is plenty tender and won’t ruin the dish.), In a large pot, melt the butter, add the onion and minced garlic and cook over med high heat for 3 minutes or until the onions are translucent., Add in the coconut milk, fish sauce, red curry paste, brown sugar, turmeric, salt, pepper, cilantro and lime juice and whisk together well., Add in your roasted squash and the four cups of chicken broth. Bring to a light boil, then reduce the heat and simmer for 20-25 minutes., Remove from the heat and use an immersion blender to get the soup silky smooth, or put it in small batches through a blender. (If using a blender, be sure that you remove the lids center insert so the soup doesn’t explode and cover the blender with a towel while blending.), Once the soup is smooth, return to medium-high heat and drizzle in the heavy cream while whisking., Return to a simmer, then remove from the heat and serve with optional garnishes.
HOW TO SERVE Thai Coconut Delicata Squash Soup
Serve this soup hot with a drizzle of heavy cream, fresh cilantro, chopped peanuts, and a sprinkle of red pepper flakes for contrast. For a balanced, healthy meal serve about 1 to 1.5 cups per person with a lean protein on the side. Portion control helps if you are watching calories or need a diabetic-friendly meal: a 1-cup serving with a 3–4 ounce protein like grilled chicken or firm tofu makes a filling, lower calorie plate.
For extra fiber and bulk, add a small scoop of cooked quinoa or farro on the side. If you aim for weight loss, skip the extra heavy cream and use plain Greek yogurt or a small drizzle of light coconut milk on top.
STORAGE & FREEZING : Thai Coconut Delicata Squash Soup
Store cooled soup in airtight containers in the fridge for up to 4 days. Reheat on the stove over low heat and stir often to avoid breaking the cream. For freezing, portion the soup into freezer-safe containers and leave space at the top. Freeze for up to 3 months. Thaw overnight in the fridge before reheating.
Note: Heavy cream can separate after freezing. To keep a silky texture, stir in fresh cream or yogurt after reheating. For a low calorie or diabetic-friendly plan, stir in a spoon of low-fat Greek yogurt instead.
SERVING SUGGESTIONS
- A simple side salad with greens, cucumber, and a light vinaigrette keeps the meal heart healthy and low calorie.
- Add a small portion of grilled chicken or baked tofu to make a high protein meal.
- Serve with a slice of whole grain bread for fiber, or skip the bread for a lower carb meal.
- If you want a very light bowl, serve 3/4 cup soup with a side of steamed green beans for a low calorie plate.
- For a truly balanced meal prep bowl, pack 1 cup soup, 3 oz cooked lean protein, and 1/2 cup steamed greens.
If you like clear, low-calorie soups for fast weight loss days, compare this rich bowl with a simple, very low-calorie option like the cabbage soup for variety in your plan.
VARIATIONS
- Healthier version: Use light coconut milk or replace half the coconut milk with low-sodium chicken or vegetable broth. Swap heavy cream for plain low-fat Greek yogurt stirred in off heat. This keeps a good mouthfeel while making a lighter option with fewer calories.
- High-protein or low-carb version: Add shredded cooked chicken, canned white beans, or a scoop of pureed silken tofu to increase protein. For a low carb bowl, skip brown sugar and cut the portion size; use cauliflower rice as a side instead of grains. These tweaks turn it into a high protein meal for muscle support or a low carb meal for a keto-friendly day.
- Air fryer or oven-baked version: The recipe already roasts delicata squash in the oven. For a faster roast, halve the squash and roast in an air fryer at 400°F for 18–22 minutes, turning once, until tender. Air frying can boost the roasted flavor and reduce oven time. This change is great for weeknight meal prep and crisp edges.
Try the high-protein idea often for a balanced dinner. If you want other fall casserole ideas to pair with the soup, explore warm mains like an autumn casserole that uses squash and sausage for a fuller meal.
FAQs
Q: Is this soup diabetic-friendly?
A: Yes. It can be diabetic-friendly if you control portions and reduce added sugar. Skip the brown sugar or use a small amount of a sugar substitute. Use light coconut milk or dilute with broth to lower calories and carbs.
Q: Is this soup good for weight loss?
A: It can be good for weight loss as a lighter option when you lower the cream, watch serving size, and pair it with lean protein and veggies. A 1-cup serving with a lean side makes a filling, low calorie meal.
Q: How long does this soup keep in the fridge?
A: Store in an airtight container for up to 4 days. Reheat gently on the stove. Stir in fresh cream or yogurt after warming if it looks separated.
Q: Can I make this gluten free?
A: Yes. The main ingredients are gluten free. Check your fish sauce and curry paste labels to be sure they have no gluten-containing additives.
Q: Can I add protein directly to the soup?
A: Yes. Add shredded chicken, cooked lentils, or pureed white beans for extra protein. Stir them in after blending and warm through.
Q: How do I reheat frozen soup without it splitting?
A: Thaw in the fridge overnight. Warm slowly on low heat and whisk in a small amount of cream or yogurt at the end to re-emulsify the texture.
MAKE-AHEAD TIPS FOR Thai Coconut Delicata Squash Soup
- Roast the delicata squash up to two days ahead and keep the flesh in the fridge. This makes the final cook time very short.
- Make the full soup and cool completely, then store in meal-size portions for quick lunches. This soup is great for meal prep and can cut weekday cooking time in half.
- To save time, chop onions and measure spices the day before. Keep them in a sealed container in the fridge.
- If you plan to freeze, skip adding heavy cream before freezing. Add fresh cream or yogurt when you reheat for best texture.
This soup is a simple, spicy, and creamy bowl that works well for many diets. Use the swaps above to make a healthy version, a higher protein meal, or a low calorie bowl. It is a flexible recipe that supports meal prep and home cooking with easy steps and good flavor. Enjoy a warm bowl and tweak it to fit your food plan.
Thai Coconut Delicata Squash Soup
Ingredients
Method
- Wash and cut the delicata squash lengthwise and remove the seeds with a spoon. Place the squash cut side up on a baking tray.
- Combine the olive oil and curry powder and brush the mixture all over the flesh of the squash.
- Season with salt and pepper and roast it in the oven at 425°F (218°C) for 35-40 minutes.
- Let your squash cool for a few minutes, then gently scrape the flesh out of the skin with a spoon and set it aside in a bowl.
- In a large pot, melt the butter, add the onion and minced garlic, and cook over medium-high heat for 3 minutes or until the onions are translucent.
- Add in the coconut milk, fish sauce, red curry paste, brown sugar, turmeric, salt, pepper, cilantro, and lime juice, and whisk together well.
- Add the roasted squash and the four cups of chicken broth. Bring to a light boil, then reduce the heat and simmer for 20-25 minutes.
- Remove from heat and use an immersion blender to get the soup silky smooth, or blend in small batches until smooth.
- Once the soup is smooth, return it to medium-high heat and drizzle in the heavy cream while whisking.
- Return to a simmer, then remove from heat and serve with optional garnishes: heavy cream, fresh cilantro, chopped peanuts, and red pepper flakes.