Butternut Squash Soup Recipe

Butternut Squash Soup Recipe

When the calendar flips to Fall we start dreaming about this easy Butternut Squash Soup Recipe!

This is the recipe that I make over and over because it’s super simple and so satisfying. It’s packed with warm Fall flavors and can be made vegetarian (or not!) and gluten-free with only 100 calories per serving!

One of the best things about soups are their versatility. Any vegetable combined with any broth can become soup! This easy Butternut Squash Soup recipe is a great template for any pureed soup.

Ingredients for Butternut Squash Soup recipe:

Butternut squash are in abundance in the Fall, so take advantage of natures best produce!

It’s really simple to peel and cut your own butternut squash. If you’ve never prepped your own don’t be intimidated! Just click over to see our step-by-step guide to How to Peel, Cut, and Prep Butternut Squash. You can also buy squash, already cubed, in many grocery stores in the produce section, which saves some time.

All of the ingredients for this warm, creamy winter soup are easy to find, which makes it a quick last minute fix any time.

  • Olive oil
  • Garlic
  • White onion
  • Butternut squash
  • Carrots
  • Apples
  • Vegetable (or Chicken) Stock
  • Thyme
  • Salt and Pepper
  • Cinnamon
  • Cayenne

It’s easy to Peel, Cut, and Prep Butternut Squash

How to make Butternut Squash Soup

To give this soup a touch of sweetness I add a little apple and carrot. Because the ingredients will be pureed at the end you can just roughly chop everything before adding to the soup pot to cook.

  • Heat the olive oil in a large pot over medium-high until the oil is shimmering
  • Add the chopped onions and garlic
  • Saute for about one minute, stirring constantly, until the mixture starts to smell fragrant. Be watchful so that the garlic doesn’t burn
  • Add the butternut squash, carrots, and apples. Saute briefly to coat with the olive oil
  • Add the vegetable stock, thyme, salt, pepper, cinnamon and cayenne
  • Stir to combine and if needed add additional stock (or water)
  • Bring to a simmer, reduce heat to medium-low, and cover the pot
  • Cook until vegetables are softened – this should take about 25 minutes
  • Using an immersion (stick) blender puree on low or medium until smooth and creamy
  • If you are using a regular stand blender, puree in 2 smaller batches. Be very careful blending the hot liquid, and don’t overfill. We suggest putting a dish towel over the top of the lid just to be safe
  • Taste and adjust seasoning, if needed. If you like your soup a little spicy, add extra cayenne to suit your tastes but remember a little bit goes a long way!
  • Add any garnishes and serve
Cubed squash and apples for soup
Cubed squash, carrots and apples for the soup

Using an immersion blender to puree soup:

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. Use it for salad dressings, marinades, dips, and milkshakes. Blending broth based vegetable soups makes them creamy without having to add any actual cream or dairy. Because there is no added cream this soup clocks in at just 99 calories per serving!

Butternut Squash Soup with an immersion blender
Soup is easily pureed with an immersion blender

If you don’t have an immersion blender just use your regular blender for a smooth soup. Be very careful using a blender for hot liquids, and blend in 2 small batches, with your hand and a kitchen towel on the lid.

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 or half & half (or coconut milk, like in my picture below, if you want to make a vegetarian butternut squash soup)
  • Roasted Pumpkin Seeds
  • Dried cranberries or cherries
  • Crispy bits of bacon or Prosciutto
  • Our Roasted Chickpeas (aka garbanzo beans) with warm spices baked in
Butternut Squash Soup
Butternut Squash Soup

Can you freeze Butternut Squash Soup?

Yes! This soup freezes beautifully. Be sure to cool the soup completely, then divide into portions, and freeze for up to 3 months.

Butternut squash soup will keep in the refrigerator, sealed, for 3-4 days.

What to serve with Butternut Squash Soup:

This soup can be a complete meal but also makes a great side dish. We love it with the following recipes:

squash soup with garnish in black bowl
squash soup with garnish in black bowl
Print Recipe
5 from 5 votes

Butternut Squash Soup Recipe

This Butternut Squash Soup recipe 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, Side Dish, Soup
Cuisine: American
Servings: 8
Calories: 99kcal


  • 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 crumbled
  • 4 Tbsp Roasted Chickpeas


  • Heat olive oil in a large pot over medium-high heat until shimmering.
    Add onions and garlic. Saute for one minute, stirring constantly to make sure garlic doesn't burn.
  • Add butternut squash, carrots, and apples and saute briefly.
    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 for up to 3 months
To try our Roasted Chickpeas Recipe click HERE


Calories: 99kcal | Carbohydrates: 18g | Protein: 2g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 1mg | Sodium: 547mg | Potassium: 453mg | Fiber: 3g | Sugar: 6g | Vitamin A: 12823IU | Vitamin C: 23mg | Calcium: 70mg | Iron: 1mg

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