Butternut Squash Soup

Butternut Squash Soup

The moment the calendar flips to October I start dreaming about Butternut Squash Soup! This recipe is one that I make over and over. It is super simple and so satisfying. It’s packed with flavor and can be made vegan (or not!) and gluten-free.

One of the best things about soup is its versatility. Any vegetable combined with broth can become soup! This butternut squash soup recipe is a great template for any pureed soup.

The freshest ingredients are important

Butternut squash is abundant in the Fall and it’s really simple to peel and cut your own. If you’ve never done that before click HERE to see my step by step guide. You can also buy it cubed in any grocery store in the produce section, or frozen.

Butternut squash with seeds
It’s easy to cut your own butternut squash

To give this soup a touch of sweetness I like to add some apple and carrot. The seasonings are pretty simple – salt, pepper, thyme, cinnamon, and cayenne. I like my soup a little spicy, so adjust the cayenne to suit your tastes because a little bit goes a long way.!

Because the ingredients will be pureed at the end you can just roughly chop everything before adding to the soup pot to cook.

Cubed squash and apples for soup
Cubed squash, carrots and apples for the soup

Finishing the soup with an immersion blender

One of the best ways to puree soups and vegetables is with an immersion blender, also called a stick blender. There are so many things you can do with a stick blender beyond soup. I use it for salad dressings, marinades, dips, and milkshakes. I have an amazing immersion blender that I’ve used for years. Click HERE for the link to the one I use, but any brand will work.

Butternut Squash Soup with an immersion blender
Butternut Squash Soup with an immersion blender

If you don’t have an immersion blender then just use your regular blender for a very smooth soup. Be very careful using a blender for hot liquids, and blend in 2 small batches.

Garnish Options:

Butternut squash soup is incredible on its own but there are a lot of garnishes that work well on top of the soup. Here are some of my favorites:

  • Drizzle with cream, half & half or coconut milk
  • Roasted Pumpkin Seeds
  • Dried cranberries or cherries
  • Crispy bits of bacon or Proscuitto
  • Roasted Chickpeas (aka garbanzo beans). Recipe HERE
Butternut Squash Soup
Butternut Squash Soup
Butternut squash soup with garnish
Print Recipe
5 from 5 votes

Butternut Squash Soup

Butternut Squash Soup is the perfect way to warm up for Fall. Packed with vegetables and topped with roasted pumpkin seeds.
Prep Time25 mins
Cook Time25 mins
Total Time50 mins
Course: Main Course
Cuisine: American
Servings: 8
Calories: 102kcal


  • 1 Tbsp Olive oil
  • 1 Tbsp chopped garlic, or to taste
  • 1 cup white onion, chopped
  • 1 medium Butternut Squash, peeled and cubed (about 4 cups)
  • 1 cup carrots, chopped into 1" pieces
  • 1 cup apple, peeled, cored and cut into 1" pieces
  • 2 cups vegetable stock, Or chicken stock
  • 2 tsp dried thyme
  • 1 tsp salt
  • 1 tsp freshly ground pepper
  • ½ tsp cinnamon
  • ¼ tsp cayenne, or to taste

Garnish Options

  • 2 Tbsp cream, half & half or coconut milk
  • 2 Tbsp roasted pumpkin seeds
  • 2 Tbsp dried cranberries or cherries
  • 2 Tbsp Proscuitto or bacon cooked crisp and crushed
  • 4 Tbsp Roasted Chickpeas


  • Heat olive oil in a large pot over medium-high heat until shimmering.
    Add onions and garlic and saute for one minute, stirring constantly to make sure garlic doesn't burn.
  • Add butternut squash, carrots and apples and mix together with onions and garlic.
    Add vegetable stock, herbs, salt, and pepper. Stir to combine. If needed, add additional liquid (water or stock).
  • Bring to a simmer, reduce heat to medium-low and cover. Cook until vegetables are softened, about 25 minutes.
  • Using an immersion blender, puree until completely smooth. Alternately, puree in 2 batches in a blender.
    If using a blender be very careful blending the hot liquid, and don't overfill with hot soup.
  • Taste and adjust seasonings, if needed.
    Add any garnishes and serve.


This soup freezes well for up to 3 months.
Try our Roasted Chickpeas recipe HERE

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