Butternut Squash Soup

Name: Butternut Squash Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 medium butternut squash, peeled and cubed; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; 1/2 teaspoon ground nutmeg; Salt and pepper to taste; 2 tablespoons olive oil

Highlighted under: Fresh & Fit Meals

I absolutely love the comforting warmth of butternut squash soup, especially on chilly days. This recipe has become a staple in my kitchen because it’s not only simple to prepare but also bursting with flavor. The natural sweetness of the squash combines beautifully with earthy spices, creating a bowl of velvety goodness. I've made this soup countless times, experimenting with different seasonings and toppings, and every iteration has been met with rave reviews from family and friends. If you’re looking for a delightful, healthy dish, this is it!

Created by

Delilah Spencer

Last updated on 2026-02-08T06:33:35.775Z

When I first tried making butternut squash soup, I was amazed at how something so simple could be so delicious. The trick I learned was roasting the squash beforehand to caramelize its sugars, which enhances the flavor significantly. The first time I served it at a dinner party, I didn’t have any leftovers, and my guests kept asking for the recipe!

Over time, I’ve adjusted the spice levels to match my preferences, often adding a hint of nutmeg or a drizzle of maple syrup for extra depth. This soup is not just healthy; it’s a warm hug in a bowl, and it pairs perfectly with some crusty bread.

Why You Will Love This Recipe
Rich, naturally sweet flavor that warms the soul
Creamy texture that’s completely dairy-free
Perfectly spiced for a comforting autumn meal

Choosing the Right Butternut Squash

When selecting butternut squash for this soup, look for squashes with a deep tan or beige color and a firm skin. Avoid any that have soft spots or blemishes, as these can indicate that the squash is overripe or starting to decay. A medium-sized squash typically weighs around 2 to 3 pounds, providing enough flesh for a hearty batch of soup. If you find a larger squash, don't hesitate to scale the recipe; just increase the other ingredients proportionately for balanced flavor.

Another tip is to ensure the squash is evenly cubed for roasting. Aim for 1-inch pieces to achieve caramelization without burning. The smaller pieces will roast quicker, typically in about 20 minutes at 400°F (200°C), while larger chunks may require an extra few minutes. Keep an eye on them to avoid losing that lovely golden edge, which adds both flavor and visual appeal.

Enhancing Flavor Profiles

The spices in this butternut squash soup are versatile and can be adjusted according to your preferences. If you enjoy a bit of heat, consider adding a pinch of cayenne pepper or red pepper flakes when sautéing the onions and garlic. Conversely, if you want a sweeter profile, a dash of cinnamon or a drizzle of maple syrup can elevate the soup's natural sweetness without overshadowing the butternut squash.

For a more complex flavor, try adding fresh herbs like thyme or rosemary after blending. Just a spoonful mixed in before serving can introduce a lovely aromatic quality. If you opt for dried herbs, remember that they are more concentrated, so reduce the amount accordingly. Remember, this soup is a blank canvas—feel free to explore and adjust to your taste!

Storage and Freezing Tips

This butternut squash soup is perfect for make-ahead meals. Store it in an airtight container in the refrigerator for up to 5 days. Just reheat gently on the stove or in the microwave, adding a splash of vegetable broth or water to restore its creamy consistency if it thickens too much while sitting. Be sure to stir occasionally for even warming, especially if reheating on the stove.

If you're looking to freeze the soup, let it cool completely before transferring it to freezer-safe containers. It can be frozen for up to 3 months. When ready to enjoy, thaw it in the refrigerator overnight and then reheat. Avoid freezing it with toppings like pumpkin seeds or olive oil drizzles—they're best added just before serving to maintain texture and flavor.

Ingredients

Main Ingredients

1 medium butternut squash, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
1/2 teaspoon ground nutmeg
Salt and pepper to taste
2 tablespoons olive oil

Measurements

Instructions

Roast the Squash

Preheat the oven to 400°F (200°C). Toss the cubed butternut squash with olive oil, salt, and pepper. Spread it evenly on a baking sheet and roast for about 25 minutes or until tender and slightly caramelized.

Sauté the Onions and Garlic

In a large pot, heat a bit of olive oil over medium heat. Add the chopped onions and sauté until they become translucent. Stir in the minced garlic and cook for an additional minute.

Combine Ingredients

Once the squash is roasted, add it to the pot with the sautéed onions and garlic. Pour in the vegetable broth, followed by the cumin and nutmeg. Bring the mixture to a gentle boil.

Blend the Soup

Reduce the heat and let the soup simmer for about 10 minutes. Next, using an immersion blender, blend the soup until smooth. If you prefer a chunkier texture, blend only half of it.

Serve and Enjoy

Taste the soup and adjust seasoning with salt and pepper. Serve warm, optionally garnished with a drizzle of olive oil or a sprinkle of pumpkin seeds.

Enjoy!

Pro Tips

For a little kick, consider adding a pinch of red pepper flakes during the sautéing step. This soup can easily be stored for up to a week in the refrigerator or frozen for later enjoyment. Just reheat gently before serving.

Serving Suggestions

While the soup is delicious on its own, enhancing the experience with toppings can add both flavor and texture. Consider adding a swirl of coconut cream for a richer finish or toasted seeds for a delightful crunch. A sprinkle of fresh herbs like parsley or chives can also bring a fresh taste that complements the soup's sweetness beautifully.

This soup pairs wonderfully with crusty bread or a light salad for a complete meal. If you're hosting, serve the soup in small cups or bowls as an appetizer, inviting guests to savor each spoonful before the main course. Adding a dash of chili oil just before serving also adds a beautiful visual element and a subtle kick for those who enjoy a little heat.

Adjusting for Dietary Preferences

If you're looking to make the soup lower in calories, you can reduce the amount of olive oil or substitute it with a low-sodium vegetable broth throughout the cooking process. This maintains the soup's flavor while being healthier. For those who are gluten-sensitive, ensure your vegetable broth is labeled gluten-free, as some brands may contain traces of gluten.

For a vegan variant, this recipe is already dairy-free, making it suitable for plant-based diets. As a variation, consider blending in cooked lentils or chickpeas after cooking for added protein, making it a more filling meal without compromising flavor or texture.

Questions About Recipes

→ Can I make this soup ahead of time?

Yes! Butternut squash soup keeps well in the refrigerator for up to a week and also freezes nicely for up to three months.

→ Is there a way to make this soup creamier?

Certainly! You can add a splash of coconut milk or heavy cream after blending the soup to achieve a creamier texture.

→ What can I serve with butternut squash soup?

This soup pairs wonderfully with crusty bread, a side salad, or even grilled cheese sandwiches.

→ Can I use other types of squash?

Yes! Other varieties like acorn squash or pumpkin can also work well in this recipe, though you may need to adjust the cooking time.