Butternut squash soup is a comforting, creamy dish that delivers warm flavor and rich nutrition in one bowl. Whether you’re warming up a chilly afternoon or enjoying a cozy evening at home, this soup offers hearty satisfaction without being heavy. With its smooth texture, mild sweetness from the squash, aromatic herb notes, and optional drizzles of cream or coconut cream, it becomes a go‑to for autumn and winter meals.
Why You’ll Love This Butternut Squash Soup Recipe
You’ll love this recipe because it hits all the right marks: easy to make, wholesome ingredients (like the large chunk of butternut squash, fragrant garlic and onion, carrots for sweetness), plus the flexibility to use butter or olive oil, vegetable or chicken broth, and optional cream or coconut cream for richness. The use of fresh sage, thyme or rosemary adds a fragrant herbal lift. The resulting soup is creamy, comforting, and satisfying yet doesn’t feel overly heavy. It’s a wonderful bowl to share or to prepare ahead.
Ingredients
- 3 tablespoons unsalted butter or olive oil
- 1 large yellow onion, diced (about 1 ¾ cups)
- 2 medium carrots, peeled and diced (about 1 cup)
- 4 cloves garlic, crushed and peeled
- One large butternut squash (about 3 pounds), peeled, deseeded, and chopped into 1‑inch cubes (yields approximately 8 cups)
- One 32‑ounce carton (4 cups) of low‑sodium vegetable or chicken broth
- Two teaspoons of finely chopped fresh sage, thyme, or rosemary (from about two sprigs), plus extra for garnish
- ½ teaspoon smoked paprika
- ½ teaspoon kosher salt, plus more as needed
- Freshly ground black pepper
- Optional: a drizzle of heavy cream, crème fraîche, or coconut cream for serving
Step‑by‑Step: How to Make Butternut Squash Soup
- Melt the butter (or warm the olive oil) in a medium Dutch oven or heavy‑bottomed pot over medium‑high heat.
- Add the diced yellow onion, peeled & diced carrots, and crushed garlic cloves. Cook, stirring occasionally, until the onion is softened and lightly browned in spots — about 8 minutes.
- Stir in the butternut squash chunks, the broth, the chopped fresh herb (sage/thyme/rosemary), smoked paprika and the ½ teaspoon kosher salt. Bring the mixture to a boil.
- Reduce the heat to maintain a gentle simmer. Partially cover the pot and cook until the squash is tender and starting to fall apart — about 20 to 30 minutes.
- Turn off the heat. Use an immersion blender and blend directly in the pot, or transfer the soup in batches into a stand blender and blend until creamy and smooth.
- Taste and adjust: add more kosher salt as needed, and freshly ground black pepper to your liking.
- Serve the soup in bowls, and for a finishing touch drizzle a bit of heavy cream (or crème fraîche or coconut cream), then garnish with more finely chopped fresh herb leaves and a grind of black pepper.
Helpful Tips
- If your butternut squash is large and the chunks take longer to soften, you can increase simmering time by 5‑10 minutes.
- For extra flavour depth, you can roast the butternut squash chunks (sprayed lightly with oil, salt & pepper) at 200 °C (400 °F) for ~20 minutes until caramelised before adding to the pot.
- If you prefer a thinner soup, add more broth (½‑1 cup) or water until you reach desired consistency.
- For vegan or dairy‑free version, use olive oil instead of butter, and coconut cream (or plant‑based cream) instead of heavy cream for the drizzle.
- Leftovers often taste even better the next day as flavours meld. Re‑heat gently on the stovetop, stirring occasionally.
- Watch the salt: if using a salted broth, you may not need the full ½ teaspoon kosher salt initially; always taste before final seasoning.
Substitutions And Variations
- Herb Swap: Instead of sage, you could use thyme or rosemary — each offers a different aromatic profile.
- Spice Variation: Add a pinch of ground nutmeg or cinnamon for a subtle warmth; or for a spicy twist include a dash of cayenne.
- Creamy Options: Instead of heavy cream, you could use crème fraîche, plain Greek yoghurt (stirred in right before serving), or coconut cream for a tropical, dairy‑free variation.
- Vegetarian / Vegan: Use vegetable broth and plant‑based oil + coconut cream for the drizzle.
- Boost Nutrition: Blend in a handful of spinach or kale near the end (after squash is fully cooked) for added green nutrition.
- Texture Variation: Keep a few small chunks of squash un‑blended if you like a little bite rather than fully smooth soup.
Storage Instructions
Store leftovers in an airtight container in the refrigerator for up to 4 days.
To freeze, allow the soup to cool completely, then transfer to freezer‑safe containers or heavy‑duty bags, leaving room for expansion. Freeze for up to 3 months.
When ready to serve, thaw in the refrigerator overnight or reheat gently from frozen on the stovetop, stirring until smooth and heated through.
Keep in an airtight container in the fridge for up to 4 days, or freeze and reheat as needed.
Nutritional Information
Per 1-cup serving (approximate):
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Calories: 130
-
Total Fat: 1.5 g
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Carbohydrates: 28 g
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Fiber: 3 g
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Protein: 2 g
Key nutrients from butternut squash:
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Vitamins: A and C
-
Minerals: Potassium
Serving Suggestions
- Serve with a swirl of cream and a sprinkle of fresh sage or thyme leaves for a beautiful presentation.
- Pair the soup with crusty artisan bread or a warm baguette — perfect for dunking.
- Add a side salad lightly dressed with lemon vinaigrette to balance the richness of the soup.
- For a heartier meal, serve alongside a grilled cheese sandwich or panini.
- Garnish with toasted pumpkin seeds, chopped walnuts or a drizzle of olive oil for texture and extra flavour.
Frequently Asked Questions About Butternut Squash Soup
Can I use frozen butternut squash instead of fresh?
Yes — if fresh squash is unavailable or you’d like convenience, you can use pre‑cubed frozen butternut squash. You may need to reduce the initial cook time slightly since frozen cubes are partially cooked or thawed. Adjust cooking to ensure everything becomes tender before blending.
How can I make the soup even more flavourful?
A great way is to lightly roast the squash chunks beforehand, as mentioned in the tips section — this develops caramelised edges and deeper sweetness. Also sautéing the onion and garlic until lightly browned (not just translucent) adds richness. You can also use a mix of vegetable and chicken broth for balanced flavour. Finish with smoked paprika and fresh herbs for aromatic lift.
Is the soup suitable for a healthy diet or weight management?
Yes — thanks to the high‑nutrient squash base (fiber, vitamins, potassium) and moderate calories, this soup can fit well into a balanced eating plan. The fiber helps fullness and the nutrients support immunity and heart health. However, keep the added cream modest if you’re watching fat or calories.
How do I know when the squash is cooked enough before blending?
You’ll know it’s ready when the squash chunks are soft and beginning to fall apart — test with a fork: it should pierce easily and the edges may break. This ensures the blending will result in a smooth, creamy texture rather than gritty bits.
Can I make this soup ahead and reheat?
Absolutely. In fact, the flavours often meld beautifully overnight. Store in an airtight container in the fridge for up to 4 days. Reheat gently on the stove over medium‑low heat, stirring until hot. If frozen, thaw in the fridge overnight then reheat.
Final Thoughts
Thank you for reading this recipe! I truly hope you enjoy making this creamy and flavourful butternut squash soup as much as I enjoy sharing it. It’s such an easy‑to‑make dish that brings warmth, comfort and nourishing goodness to the table. Whether you’re cooking for yourself or sharing with loved ones, may it add a cozy, delicious moment to your day. Enjoy the simplicity, the rich seasonal flavour, and the ease of this recipe. Happy cooking — and thank you for being part of this food‑loving community!
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Butternut Squash Soup
- Total Time: 40 minutes
- Yield: 6 servings 1x
Description
A cozy, creamy Butternut Squash Soup made with sweet squash, onion, carrots, garlic, herbs, and broth. Perfect for fall and winter meals.
Ingredients
3 tablespoons unsalted butter or olive oil
1 large yellow onion, diced (1 ¾ cups)
2 medium carrots, peeled and diced (1 cup)
4 cloves garlic, crushed and peeled
1 large butternut squash (3 pounds), peeled, deseeded, and cubed (8 cups)
1 (32-ounce) carton low-sodium vegetable or chicken broth (4 cups)
2 teaspoons chopped fresh sage, thyme, or rosemary, plus more for garnish
½ teaspoon smoked paprika
½ teaspoon kosher salt, plus more to taste
Freshly ground black pepper
Heavy cream, crème fraîche, or coconut cream, for drizzling (optional)
Instructions
- Melt the butter (or warm the olive oil) in a medium Dutch oven or heavy‑bottomed pot over medium‑high heat.
- Add the diced yellow onion, peeled & diced carrots, and crushed garlic cloves. Cook, stirring occasionally, until the onion is softened and lightly browned in spots — about 8 minutes.
- Stir in the butternut squash chunks, the broth, the chopped fresh herb (sage/thyme/rosemary), smoked paprika and the ½ teaspoon kosher salt. Bring the mixture to a boil.
- Reduce the heat to maintain a gentle simmer. Partially cover the pot and cook until the squash is tender and starting to fall apart — about 20 to 30 minutes.
- Turn off the heat. Use an immersion blender and blend directly in the pot, or transfer the soup in batches into a stand blender and blend until creamy and smooth.
- Taste and adjust: add more kosher salt as needed, and freshly ground black pepper to your liking.
- Serve the soup in bowls, and for a finishing touch drizzle a bit of heavy cream (or crème fraîche or coconut cream), then garnish with more finely chopped fresh herb leaves and a grind of black pepper.
Notes
To freeze: Cool soup completely and store in freezer-safe containers for up to 3 months. Thaw in fridge overnight before reheating.
To thicken: Simmer uncovered for a few more minutes or reduce liquid slightly.
To thin: Stir in a splash of broth or water to reach desired consistency.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
Nutrition
- Serving Size: 1 cup
- Calories: 130
- Carbohydrates: 28g
- Protein: 2g