I’ve always found butternut squash soup to be the perfect blend of comforting and nourishing, especially when the flavors are revealed just right. Roasting the squash first adds a depth you can’t achieve any other way. Pair it with caramelized onions, garlic, and a touch of cream, and you’ve got something special. But there’s one step that makes all the difference—want to know what it is?
Recipe
If there’s one recipe that screams cozy, comforting, and downright delicious, it’s this butternut squash soup. I’ve made this countless times, and I can confidently say it’s a game-changer for any season—whether you’re bundled up in winter or just craving something velvety and satisfying.
The secret? Roasting the squash to bring out its natural sweetness, then blending it with a touch of warm spices and creamy goodness for a soup that’s smooth, rich, and utterly crave-worthy.
It’s the kind of dish that feels like a hug in a bowl, and trust me, you’ll want seconds. Plus, it’s way easier to make than you might think—just a handful of ingredients and minimal effort for maximum flavor.
Perfect for weeknight dinners or impressing guests, this butternut squash soup is a must-try. Let’s get cooking!
Ingredients
Great butternut squash soup starts with the right ingredients—each one building layers of flavor, sweetness, and creaminess. Here’s what you’ll need, plus a few chef-approved swaps to make it your own.
- Butternut squash (1 medium, about 2–3 lbs) – The star of the show. Roasting it deepens the sweetness, but pre-cubed squash works in a pinch (just adjust roasting time).
- Yellow onion (1 large, diced) – Adds savory depth. Red onion can sub, but yellow melts into the soup more smoothly.
- Garlic (3 cloves, minced) – Non-negotiable. Fresh is best—powder won’t give the same punch.
- Carrots (2 medium, chopped) – Optional but recommended for extra sweetness and color.
- Vegetable or chicken stock (4 cups) – Homestock elevates it, but store-bought works (low-sodium lets you control seasoning).
- Full-fat coconut milk (1 can) – The secret for velvety texture without dairy. Heavy cream can sub, but you’ll lose the subtle coconut aroma.
- Olive oil or butter (2 tbsp) – Butter adds richness; olive oil keeps it vegan.
- Fresh thyme (1 tbsp) – Dried works (use 1 tsp), but fresh thyme leaves add a brighter, herbaceous note.
- Maple syrup or honey (1 tbsp) – Balances acidity. Skip if your squash is super sweet.
- Kosher salt & black pepper – Season in layers—taste after blending!
- Garnishes (optional but game-changing): Toasted pumpkin seeds, a swirl of coconut milk, crispy sage leaves, or a dash of smoked paprika.
Pro tip: Roast the squash with the onion and garlic—it caramelizes the natural sugars, making the soup taste like fall in a bowl.
How to Make the Best Creamy Butternut Squash Soup
Roast for 45-60 minutes, or until fork-tender**** – Check by piercing the squash with a fork. If it slides in easily, it’s done. Over-roasting can dry it out, so watch closely.
Let the squash cool slightly after roasting – Handling it while hot can lead to burns. Cooling it makes it easier to scoop out the flesh.
Scoop the roasted squash flesh into a blender or pot – Discard the skin. Blending the flesh creates the creamy base for your soup.
Sauté chopped onions and garlic in a pot with olive oil or butter – This builds a flavorful foundation. Cook until translucent but not browned to avoid bitterness.
Add vegetable or chicken broth to the pot – Use enough to cover the squash and onions. Broth adds depth and helps achieve the right consistency.
Blend the squash and broth mixture until smooth – For an ultra-creamy texture, blend in batches if needed.
Over-blending can make the soup frothy, so stop once smooth.
Stir in a splash of cream or coconut milk – This adds richness and balances the sweetness of the squash. Adjust the amount to your preference.
Season with additional salt, pepper, and spices like nutmeg or cinnamon – Taste as you go. A pinch of these spices enhances the squash’s natural flavors without overpowering it.
Simmer the soup gently for 10-15 minutes – This allows the flavors to meld. Avoid boiling, as it can cause the cream to separate.
Garnish with toppings like toasted pumpkin seeds, croutons, or fresh herbs – These add texture and visual appeal.
Toasting the pumpkin seeds beforehand enhances their nuttiness.
Serve warm and enjoy – Pair it with crusty bread or a side salad for a complete meal.
Leftovers can be stored in the fridge for up to 3 days or frozen for longer storage.
Nutrition
This Butternut Squash Soup recipe is packed with essential nutrients to complement its rich flavor. Below is the nutritional breakdown per serving.
| Calories | Fat | Carbs | Protein | Fiber | Sugar |
|---|---|---|---|---|---|
| 180 | 7g | 28g | 3g | 4g | 8g |
Chef Tips
When preparing butternut squash soup, I always recommend roasting the squash beforehand to deepen its natural sweetness.
I blend it until silky smooth for the perfect texture. Adding a splash of cream or coconut milk enhances richness, while a pinch of nutmeg or cinnamon elevates the flavor.
Finally, I top it with toasted seeds or a drizzle of olive oil for a finishing touch.
