Fall favorite Butternut Squash Soup is a creamy and dreamy soup with no dairy
This is a recipe that I make over and over because it’s super simple but 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 is 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.
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Ingredients for Butternut Squash Soup recipe:
Butternut squash is in abundance in the Fall, so take advantage of nature’s 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 meal any time.
- Olive oil – or any neutral oil
- Garlic – add more if you love garlic (who doesn’t!?)
- Onion – we prefer white onion, but yellow will work, as well
- Butternut Squash – the star of the show!
- Carrots – adds thickening power and a touch of sweetness
- Apples – apples give a depth of Fall flavor and some sweet notes
- Vegetable Stock – if you want a bigger flavor use chicken stock
- Thyme – we use dried but fresh will work, as well
- Salt and Pepper – sea salt is our top choice
- Cinnamon – nothing says Fall like cinnamon!
- Cayenne – actually optional but we love that little kick of heat
It’s easy toPeel, Cut, and Prep Butternut Squash
How to make Butternut Squash Soup
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 cubed 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
How to use 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!
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.
Butternut squash soup is incredible on its own but there are a lot of garnishes that work well on top of this 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 make a fun crunchy topping
Can you freeze Butternut Squash Soup?
- Yes! This soup freezes beautifully!
- Be sure to cool the soup completely, then divide it into portions, and freeze for up to 3 months.
- Butternut squash soup will keep in the refrigerator, sealed, for 3-4 days.
- Warm gently before serving
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:
- Chile Lime Pork Tenderloin is grilled to perfection with a zesty citrus glaze
- Our popular Perfect Pan Seared Scallops can be made in just 10 minutes!
- Simple Oven Baked Salmon is an easy main course to pair with this soup
- OurEasy Teriyaki Chicken Skewers with Peanut Sauceare a great flavor pairing
Butternut Squash Soup Recipe
- 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
- 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.