This soup is like a warm hug on a cold day.
It’s creamy, cozy, a little spicy, and full of fall flavors.
I love making it when I’ve got butternut squash and sweet potatoes sitting on the counter, begging to be used.
Everything roasts up beautifully, then gets blended into the silkiest soup that tastes like it took hours — but it’s actually super easy.
Why I Love This Recipe
This soup came to life during a rainy weekend when I just needed something comforting that didn’t involve a ton of cleanup. I had a butternut squash, a couple of sweet potatoes, and a craving for something spicy. I threw it all together, and boom — new favorite.
- It’s simple but feels fancy
- Roasting the veggies brings out deep flavor
- You can adjust the spice level to fit your mood
- It’s creamy without using any dairy
- Great for meal prep and tastes even better the next day
Servings and Time
Serves: 6
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
What You’ll Need
- 1 medium butternut squash (about 2.5 lbs), peeled and cubed
- 2 medium sweet potatoes, peeled and cubed
- 1 medium yellow onion, peeled and quartered
- 4 cloves garlic, peeled
- 3 tbsp olive oil
- 1 tsp salt
- ½ tsp black pepper
- 1 tsp smoked paprika
- ½ tsp ground cumin
- ½ tsp ground cinnamon
- ¼ tsp cayenne pepper (adjust to taste)
- 4 cups vegetable broth
- 1 cup canned full-fat coconut milk (plus extra for topping)
- Juice of ½ a lemon
- Fresh cilantro and red pepper flakes (for garnish)
Ingredients
- Roast the veggies until they get golden edges — that’s flavor gold
- Use pre-cut butternut squash to save time
- If you like it extra spicy, bump up the cayenne a bit
- Blend in batches if your blender’s small — don’t overfill
- Let the soup sit for 10 minutes before serving to deepen flavor
Tools You’ll Need
- Sharp knife and cutting board
- Baking sheet
- Parchment paper
- Large pot
- Immersion blender or high-speed blender
- Ladle
- Spoon
- Serving bowls
Substitutions and Variations
- Use carrots or pumpkin instead of sweet potato
- Sub bone broth or chicken broth for extra protein
- Add a dash of maple syrup for a touch of sweetness
- Stir in cooked lentils for a heartier soup
- Use light coconut milk if you want it less rich
Make Ahead Tips
- Roast the veggies up to 2 days ahead and refrigerate
- Make the whole soup, cool it, and store it in the fridge for 4–5 days
- Freeze in portions for up to 3 months — just thaw and reheat
Recipe Instructions
Step 1: Roast the Vegetables
Preheat your oven to 400°F. Place 1 medium butternut squash (peeled, cubed), 2 medium sweet potatoes (peeled, cubed), 1 yellow onion (peeled, quartered), and 4 garlic cloves (peeled) on a parchment-lined baking sheet. Drizzle with 3 tbsp olive oil and sprinkle with 1 tsp salt, ½ tsp black pepper, 1 tsp smoked paprika, ½ tsp ground cumin, ½ tsp ground cinnamon, and ¼ tsp cayenne pepper. Toss everything to coat evenly, then spread in a single layer. Roast for 30 minutes or until tender and golden at the edges.
Step 2: Transfer to Pot
Carefully transfer the roasted vegetables to a large pot. Add 4 cups vegetable broth and 1 cup full-fat coconut milk. Bring to a gentle simmer over medium heat.
Step 3: Blend Until Smooth
Use an immersion blender to blend everything until smooth and creamy. If using a regular blender, let the soup cool a bit and blend in batches.
Step 4: Add Lemon and Taste
Squeeze in the juice of ½ a lemon and stir well. Taste and adjust seasoning if needed — more salt, pepper, or cayenne if you like it spicier.
Step 5: Garnish and Serve
Ladle the soup into bowls. Top with a swirl of coconut milk, a sprinkle of red pepper flakes, and chopped fresh cilantro. Serve warm.
Macros (Per Serving, Serves 6)
Calories: 240
Protein: 3g
Fat: 14g
Carbs: 28g
Fiber: 5g
Sugar: 6g
Why This Recipe Works (Quick Science)
Roasting the veggies caramelizes their natural sugars, adding depth and sweetness. Coconut milk brings creaminess without needing dairy, and the spices add warmth and heat that balances the sweetness of the squash and potatoes. The lemon juice adds a final bit of acid to brighten everything up.
Common Mistakes
- Not roasting the veggies long enough — under-roasting = less flavor
- Skipping the spice — it’s not the same without the heat
- Overfilling your blender — can cause spills and burns
- Using low-fat coconut milk — you’ll lose the creaminess
- Forgetting to taste and adjust seasoning
What to Serve With
- Crusty sourdough bread or garlic toast
- Grilled cheese sandwich
- Roasted chickpeas for a crunchy topping
- Simple arugula salad with lemon vinaigrette
- A little bowl of cooked quinoa for added bulk
FAQ
Can I freeze this soup?
Yes! Freeze in airtight containers for up to 3 months. Thaw in the fridge overnight and reheat gently.
Can I make it less spicy?
Totally. Just reduce or skip the cayenne.
Can I use a different squash?
Sure — acorn or kabocha works too, though they’ll change the flavor slightly.
Do I have to use coconut milk?
Nope! You can sub cashew cream, oat milk, or even heavy cream if you’re not dairy-free.
How long will it last in the fridge?
4–5 days in an airtight container. Reheat gently on the stove or microwave.
Conclusion
This spicy butternut squash sweet potato soup is one of those recipes that just works — simple, comforting, and full of flavor. Once you’ve made it, you’ll want to keep it in rotation all season long. I’d love to hear how it turns out for you! Drop a comment with your thoughts or any tweaks you made.