When the air turns crisp and cozy evenings call for something warm, few dishes hit the spot like a bowl of creamy Butternut Squash Soup. With its naturally sweet flavor and velvety texture, it’s the kind of soup that wraps you in comfort with every spoonful. Whether you’re preparing a quick weeknight dinner or an elegant fall appetizer, this soup delivers a perfect balance of ease and flavor.
I still remember the first time I made butternut squash soup. It was during a chilly autumn weekend at my grandmother’s house.
She had a garden full of squash and insisted I help her use one for something simple but special.
We roasted the squash together, added some fragrant herbs, and blended it into a silky, golden soup.
That first taste was magic.
It wasn’t just food – it was warmth, family, and a new tradition born in one pot.
This butternut squash soup recipe has since evolved into one of my go-to fall favorites.
It’s comforting yet light, and surprisingly easy to make.
You can dress it up with cream or coconut milk, or keep it vegan and simple.
Either way, it always feels like a warm hug in a bowl.
Why You’ll Love This
- Rich Flavor with Simple Ingredients – With roasted squash, onion, garlic, and broth as the base, the soup develops a deep, naturally sweet and savory flavor with minimal effort.
- Perfectly Creamy – Whether you use heavy cream or coconut milk, this soup turns out lusciously smooth every time without needing a roux or flour.
- Naturally Healthy – Butternut squash is packed with vitamins A and C, fiber, and antioxidants, making this a nutrient-rich choice without compromising taste.
- Freezer-Friendly & Meal-Prep Ready – Make a big batch and freeze individual portions. It reheats like a dream and is perfect for busy nights or packed lunches.
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Cuisines: American, Fall-Inspired
Servings: 4
Estimated Cost: $7–$9 (depending on the season and if buying pre-cut squash)
Equipments:
- Large pot or Dutch oven
- Immersion blender or regular blender
- Cutting board and knife
- Wooden spoon
- Measuring cups and spoons
- Vegetable peeler
Ingredients
- 1 medium butternut squash (about 2–2.5 pounds), peeled, seeded, and cubed
- 1 medium yellow onion, diced
- 2 cloves garlic, minced
- 2 tablespoons olive oil or butter
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- Salt and black pepper, to taste
- 4 cups vegetable broth (or chicken broth for non-vegetarian option)
- 1/2 cup coconut milk or heavy cream (optional, for extra creaminess)
- Optional toppings: roasted pumpkin seeds, a swirl of cream, fresh thyme, chili flakes
Step-by-Step Instructions
- Prep the squash: Peel the butternut squash with a vegetable peeler. Slice it in half lengthwise, scoop out the seeds, and dice into 1-inch cubes. If you’re short on time, many grocery stores sell pre-cut squash.
- Sauté the aromatics: Heat olive oil (or butter) in a large pot over medium heat. Add the diced onion and sauté for 4–5 minutes until translucent. Stir in the minced garlic and cook for another 1–2 minutes until fragrant.
- Add squash and spices: Toss in the cubed butternut squash, cinnamon, nutmeg, salt, and pepper. Stir well to coat the squash with the spices and aromatics.
- Simmer: Pour in the vegetable broth. Bring the soup to a boil, then reduce heat to low. Cover and simmer for 20–25 minutes, or until the squash is fork-tender.
- Blend until smooth: Use an immersion blender directly in the pot to blend the soup until silky smooth. If using a regular blender, work in batches and blend carefully. Return to pot once blended.
- Adjust and finish: Stir in coconut milk or heavy cream if using. Taste and adjust seasoning with more salt, pepper, or a touch of cinnamon as desired. Warm it for another 2–3 minutes before serving.
- Serve hot: Ladle into bowls and garnish with a swirl of cream, a sprinkle of roasted seeds, or fresh herbs.
Nutrition Facts
(Per Serving, without cream)
- Calories: 180
- Protein: 2g
- Carbohydrates: 28g
- Fiber: 5g
- Sugars: 8g
- Fat: 7g
- Saturated Fat: 1g
- Sodium: 640mg
- Vitamin A: 380% DV
- Vitamin C: 50% DV
- Calcium: 6% DV
- Iron: 8% DV
Tips for Success
- Roast for Extra Flavor – For even deeper flavor, roast the butternut squash at 400°F for 25–30 minutes before adding it to the soup. It caramelizes the natural sugars and adds richness.
- Add a Touch of Apple or Carrot – Want a touch of natural sweetness? Add half a chopped apple or a carrot during the sauté step.
- Don’t Overblend – If you’re using a regular blender, work in small batches and vent the lid slightly to allow steam to escape. Otherwise, you risk soup splatter.
- Spice It Up – For a little heat, add a pinch of cayenne or some chili flakes to the pot. The contrast with the sweet squash is irresistible.
Cozy Butternut Squash Soup
Ingredients
- 1 medium butternut squash (about 2–2.5 pounds), peeled, seeded, and cubed
- 1 medium yellow onion diced
- 2 cloves garlic minced
- 2 tablespoons olive oil or butter
- ½ teaspoon ground cinnamon
- ¼ teaspoon ground nutmeg
- Salt and black pepper to taste
- 4 cups vegetable broth or chicken broth for non-vegetarian option
- ½ cup coconut milk or heavy cream optional, for extra creaminess
- Optional toppings: roasted pumpkin seeds a swirl of cream, fresh thyme, chili flakes
Instructions
- Prep the squash: Peel the butternut squash with a vegetable peeler. Slice it in half lengthwise, scoop out the seeds, and dice into 1-inch cubes. If you’re short on time, many grocery stores sell pre-cut squash.
- Sauté the aromatics: Heat olive oil (or butter) in a large pot over medium heat. Add the diced onion and sauté for 4–5 minutes until translucent. Stir in the minced garlic and cook for another 1–2 minutes until fragrant.
- Add squash and spices: Toss in the cubed butternut squash, cinnamon, nutmeg, salt, and pepper. Stir well to coat the squash with the spices and aromatics.
- Simmer: Pour in the vegetable broth. Bring the soup to a boil, then reduce heat to low. Cover and simmer for 20–25 minutes, or until the squash is fork-tender.
- Blend until smooth: Use an immersion blender directly in the pot to blend the soup until silky smooth. If using a regular blender, work in batches and blend carefully. Return to pot once blended.
- Adjust and finish: Stir in coconut milk or heavy cream if using. Taste and adjust seasoning with more salt, pepper, or a touch of cinnamon as desired. Warm it for another 2–3 minutes before serving.
- Serve hot: Ladle into bowls and garnish with a swirl of cream, a sprinkle of roasted seeds, or fresh herbs.
Notes
- Roast for Extra Flavor – For even deeper flavor, roast the butternut squash at 400°F for 25–30 minutes before adding it to the soup. It caramelizes the natural sugars and adds richness.
- Add a Touch of Apple or Carrot – Want a touch of natural sweetness? Add half a chopped apple or a carrot during the sauté step.
- Don’t Overblend – If you’re using a regular blender, work in small batches and vent the lid slightly to allow steam to escape. Otherwise, you risk soup splatter.
- Spice It Up – For a little heat, add a pinch of cayenne or some chili flakes to the pot. The contrast with the sweet squash is irresistible.
Common Questions
Can I make this soup vegan?
Absolutely. Just stick with olive oil and coconut milk, and use vegetable broth. It’s naturally dairy-free and still super creamy.
Can I freeze butternut squash soup?
Yes! Let the soup cool completely and pour into freezer-safe containers. Freeze for up to 3 months. Thaw overnight in the fridge and reheat gently on the stove.
What can I use instead of coconut milk or cream?
You can skip it entirely, or use oat milk, cashew cream, or a splash of plain milk. If you want it richer, try a pat of butter blended in at the end.
Can I use frozen butternut squash?
Yes, frozen squash works great and saves time. Just make sure to adjust the cooking time slightly—frozen cubes cook faster.
There’s something timeless about a warm bowl of butternut squash soup.
It’s a dish that welcomes you home, nourishes your body, and adds a little autumn magic to the table.
Whether you’re cooking it for a cozy night in or sharing with friends, this soup will never go out of style.
Enjoy each spoonful, and happy cooking!
