Butternut Squash Soup

There is something truly magical about making Butternut Squash Soup on a crisp autumn day. The moment I start chopping the vibrant orange squash, my kitchen begins to fill with a cozy, sweet aroma that promises comfort.

This recipe is one I’ve perfected over the years to be both incredibly simple and deeply flavorful. I wanted a soup that was creamy without needing any dairy, relying instead on the natural texture of the squash itself.

After simmering the vegetables with fragrant herbs, I pureed it all into this velvety, nourishing soup that feels like a warm hug in a bowl.

Ingredients

Here is what you will need to create this beautifully simple and elegant soup. Using fresh herbs is key here, as they provide an aromatic depth that dried herbs can’t quite match.

2 tablespoons extra-virgin olive oil: This adds a lovely richness and helps sauté the onions without burning.
1 large yellow onion, chopped: Yellow onions provide a mild, sweet base that complements the squash perfectly.
½ teaspoon sea salt: Salting the onions early helps them release moisture and soften without browning too quickly.
1 (3-pound) butternut squash: Look for a squash that feels heavy for its size, with no soft spots or blemishes. Peeling and cubing it is the most time-consuming part, but it’s worth it.
3 garlic cloves, chopped: Fresh garlic adds a pungent, savory note that balances the sweetness of the squash. Don’t use garlic powder; the flavor won’t be as bright.
1 tablespoon chopped fresh sage: Sage is the star herb here, lending a classic earthy, slightly peppery flavor that screams “fall.”
½ tablespoon minced fresh rosemary: Rosemary adds a wonderful pine-like fragrance and complexity. A little goes a long way, so don’t overdo it.
1 teaspoon grated fresh ginger: The warm, spicy kick from fresh ginger brightens up all the other flavors and makes the soup feel extra warming.
3 to 4 cups vegetable broth: Start with 3 cups and add more if needed to reach your desired consistency.
Freshly ground black pepper: Adds a final touch of gentle spice.

Note: This recipe serves approximately 6 people.

Variations

One of the best things about this soup is how easily you can adapt it. Here are a few ideas to get you started.

Creamier Texture: While this soup is naturally vegan and creamy, if you’re not avoiding dairy, a splash of heavy cream or coconut milk at the end will make it even more decadent.
A Touch of Sweetness: For a slightly sweeter flavor profile, you can roast the butternut squash with a drizzle of maple syrup before adding it to the pot.
Add a Little Spice: If you enjoy some heat, add a pinch of red pepper flakes along with the garlic and herbs, or a dash of curry powder for a different flavor dimension.
Roast the Vegetables: For a deeper, more caramelized flavor, roast the chopped squash and onion in the oven until tender before proceeding with the recipe.

Cooking Time

Prep Time: 10 minutes
Cooking Time: 35 minutes
Total Time: 45 minutes

Equipment you need

Large Pot or Dutch Oven: A heavy-bottomed pot ensures the vegetables cook evenly without scorching on the bottom.
Blender: A high-powered blender is best for achieving a perfectly smooth and velvety texture. An immersion blender also works directly in the pot for easier cleanup.
Sharp Chef’s Knife: Essential for safely peeling and cubing the tough butternut squash.
Cutting Board: A large, stable cutting board will make your vegetable prep safer and more efficient.

How to Make Butternut Squash Soup?

This recipe comes together in just a few simple stages, starting with building a fragrant base and letting the ingredients simmer to perfection before blending them into a smooth, luxurious soup.

Sauté the Aromatics

Begin by heating the olive oil in your large pot over medium heat. Add the chopped onion, salt, and a few grinds of fresh pepper. Sauté this mixture for about 5 to 8 minutes, stirring occasionally, until the onions are soft and translucent. This step creates the foundational layer of flavor for your soup.

Cook the Squash

Next, add the cubed butternut squash to the pot. Continue to cook, stirring every so often, for another 8 to 10 minutes. This allows the squash to soften slightly and absorb the flavor from the onions. You’ll notice the squash starting to take on a slightly more golden color as it cooks.

Add Herbs and Simmer

Stir in the chopped garlic, fresh sage, rosemary, and grated ginger. Cook for about one minute, just until you can smell the fragrant aroma of the herbs and garlic. Pour in 3 cups of the vegetable broth, bring the mixture to a boil, then cover the pot and reduce the heat to a simmer. Let it cook until the squash is very tender, which usually takes 20 to 30 minutes.

Blend Until Smooth

Allow the soup to cool slightly before carefully transferring it to a blender. It’s best to work in batches to avoid any hot soup explosions. Blend until the soup is completely smooth and creamy. If you find the soup is too thick, you can add the remaining cup of broth until it reaches your desired consistency. Season with more salt and pepper to taste, then serve warm.

Additional Tips for Making this Recipe Better

I’ve learned that letting the soup cool a bit before blending is a crucial safety step. Hot liquids expand in a blender, and I’ve had a close call before!
If I have the extra time, I love to roast the squash first. It deepens the flavor and brings out its natural sweetness in a way that simmering just can’t replicate.
Don’t be shy when seasoning at the end. A soup this simple relies on getting the salt and pepper just right to make the flavors pop, so I always taste and adjust until it’s perfect.
For the easiest peeling experience, I cut the neck and base off the squash, then microwave the whole thing for 2-3 minutes. The skin softens up and becomes much easier to remove with a vegetable peeler.

How to Serve Butternut Squash Soup?

This soup is a beautiful canvas for garnishes. A swirl of cream (dairy or coconut), a sprinkle of toasted pepitas for crunch, and some fresh parsley or chopped sage leaves add visual appeal and textural contrast. Crispy bacon bits or croutons are also fantastic toppings.

Nutritional Information

This recipe provides a wonderfully light yet satisfying meal. Here is an approximate nutritional breakdown per serving.

Calories: 150-200 kcal
Protein: 2-4g
Carbohydrates: 25-30g
Fat: 7-9g

Make Ahead and Storage

This soup is perfect for meal prep, as its flavors continue to develop overnight.

Refrigerator Storage

Allow the soup to cool completely before storing it in an airtight container in the refrigerator. It will stay fresh and delicious for up to 4 days, making it an excellent option for easy lunches throughout the week.

Freezing Guidelines

This soup freezes beautifully. Pour the cooled soup into freezer-safe containers or bags, leaving a little room for expansion. It can be stored in the freezer for up to 3 months.

Reheating Instructions

To reheat, thaw the frozen soup in the refrigerator overnight. Gently warm it in a pot on the stove over medium-low heat, stirring occasionally until it’s heated through. You can also reheat it in the microwave.

Why You’ll Love This Recipe?

Here are a few reasons why this butternut squash soup will become a staple in your kitchen.

Incredibly Easy: With simple ingredients and straightforward steps, this recipe is accessible to cooks of all skill levels.
Naturally Healthy and Vegan: It’s packed with vegetables and gets its creamy texture from the squash itself, requiring no dairy or nuts.
Perfect for Meal Prep: This soup stores wonderfully in the fridge or freezer, so you can make a big batch to enjoy all week long.
Full of Fall Flavor: The combination of sweet squash with earthy sage and rosemary creates the ultimate cozy and comforting meal for a chilly day.

Butternut Squash Soup

Ingredients

Variations

Cooking Time

Equipment you need