This butternut squash soup is one of those cozy recipes you’ll want to keep on repeat all fall and winter long.
It’s creamy (without cream), rich in flavor, and super simple to make.
Garlic, onion, veggie broth, and roasted butternut squash come together in the best way.
I’ve been making this for years and it’s always a hit with guests and at meal prep.
It’s smooth, savory, and just feels like a warm hug in a bowl.
Why I Love This Recipe
There’s something super comforting about a warm bowl of this soup on a chilly evening. I started making this in college when I was trying to eat healthier on a budget, and it’s stuck with me ever since.
- It’s naturally vegan and gluten-free
- Perfect for meal prep—tastes better the next day
- Simple ingredients you probably already have
- Freezer-friendly
- Feels fancy, but takes barely any effort
Serves: 4
Total Time: 45 minutes
Prep Time: 10 minutes
Cook Time: 35 minutes
What You’ll Need
- 1 medium butternut squash (about 2½ pounds), peeled, seeded, and cubed
- 1 tablespoon olive oil
- 1 medium yellow onion, diced
- 3 garlic cloves, minced
- 1 teaspoon salt
- ½ teaspoon black pepper
- 3 cups vegetable broth
- ½ teaspoon ground nutmeg (optional)
- 1 tablespoon maple syrup (optional, for a hint of sweetness)
- Coconut cream or plant-based yogurt, for garnish (optional)
- Fresh thyme, for garnish (optional)
Ingredients
Pro Tips
- Use pre-cut butternut squash to save time and effort
- Roast the squash instead of boiling it for deeper flavor
- An immersion blender makes this super easy to blend right in the pot
- Add a splash of coconut cream at the end for extra richness
- Make a double batch and freeze half—it keeps great
Tools Required
- Large cutting board
- Sharp chef’s knife
- Vegetable peeler
- Large pot or Dutch oven
- Wooden spoon
- Immersion blender (or regular blender)
- Measuring cups and spoons
Substitutions and Variations
- Squash: Swap with roasted sweet potatoes or pumpkin
- Maple syrup: Leave it out or use agave
- Coconut cream: Try plant-based yogurt or omit altogether
- Nutmeg: Add cinnamon instead for a warmer flavor twist
- Onion: Use shallots or leeks if that’s what you’ve got
Make Ahead Tips
You can roast the squash and sauté the onion and garlic a day ahead. Store them separately in the fridge. When ready, just combine with broth, simmer, and blend.
Recipe + Instructions
Step 1: Roast the Butternut Squash
Preheat your oven to 400°F. Spread 1 medium butternut squash (peeled, seeded, and cubed) on a baking sheet. Drizzle with 1 tablespoon olive oil and sprinkle with ½ teaspoon salt. Toss to coat and roast for 25–30 minutes until fork-tender and golden on the edges.
Step 2: Sauté Onion and Garlic
In a large pot, heat a splash of olive oil over medium heat. Add 1 diced yellow onion and cook for 5 minutes until soft. Add 3 minced garlic cloves and cook for 1 more minute until fragrant.
Step 3: Add Roasted Squash, Broth, and Seasoning
Add the roasted butternut squash to the pot. Pour in 3 cups vegetable broth. Add ½ teaspoon black pepper, ½ teaspoon ground nutmeg (optional), and 1 tablespoon maple syrup (optional). Stir everything well and bring to a simmer.
Step 4: Simmer
Cover and simmer the soup on low heat for 10–15 minutes to let the flavors meld.
Step 5: Blend Until Smooth
Turn off the heat. Use an immersion blender to blend the soup directly in the pot until creamy and smooth. If using a regular blender, let it cool slightly before blending in batches.
Step 6: Serve and Garnish
Ladle the smooth soup into bowls. Top with a swirl of coconut cream or yogurt and a sprinkle of fresh thyme if using. Serve warm with bread or crackers.
Leftovers and Storage
Store leftovers in an airtight container in the fridge for up to 5 days.
Freeze in individual portions for up to 3 months.
Reheat gently on the stove or in the microwave, adding a splash of broth if needed.
Why This Recipe Works (Quick Science)
Butternut squash is naturally starchy, which gives the soup a velvety, creamy texture without needing cream. Roasting caramelizes the squash’s sugars, deepening the flavor. Sautéing the onion and garlic builds the savory base, and the broth ties it all together. Blending it makes it silky smooth and luxurious.
Common Mistakes
- Not roasting the squash: Boiling works, but you’ll miss that depth of flavor
- Over-blending hot soup in a sealed blender: Always let it cool a bit and leave the lid slightly open to avoid pressure buildup
- Under-seasoning: Don’t forget to taste and adjust the salt at the end
- Using low-sodium broth without adjusting salt: The soup might taste flat
What to Serve With
- Crusty bread or garlic toast
- A crisp green salad with lemon vinaigrette
- Vegan grilled cheese
- Roasted chickpeas for crunch
FAQ
Can I make this without oil?
Yes! You can dry roast the squash and sauté onions with a splash of water or broth.
Is this freezer-friendly?
Totally. Let it cool, pour into containers, and freeze for up to 3 months.
Can I use frozen butternut squash?
Yep! Roast it from frozen or thaw first—it’ll still work great.
How do I reheat it?
Stovetop is best, but microwave works too. Just stir well and add a splash of broth if it thickens.