Butternut Squash and Sweet Potato Soup

If you’re craving a cozy, nourishing bowl of something warm and flavorful, this butternut squash sweet potato soup is just the thing. It’s smooth, creamy (without any cream), and full of comforting spices that make every spoonful feel like a little hug. Whether you’re meal-prepping for the week or just want something simple and wholesome for dinner, this soup delivers all the comfort with minimal effort.

What makes this soup a favorite in my kitchen is how beautifully the flavors come together. The natural sweetness of roasted butternut squash pairs perfectly with the earthy richness of sweet potatoes. Add a touch of garlic, onion, and warm spices like cinnamon and cumin, and you’ve got a soup that’s both vibrant and deeply satisfying. It’s the kind of dish that tastes like it took hours to make but comes together surprisingly quickly—especially if you roast your veggies ahead of time.

This recipe also checks all the boxes for different dietary needs. It’s naturally gluten-free, dairy-free, and vegan-friendly, yet it feels indulgent thanks to its thick, velvety texture. And don’t worry if you’re not a big fan of squash or sweet potatoes on their own—once blended with broth and seasoning, the flavors mellow into something smooth and balanced, not overly sweet.

I love making a big batch of this soup to keep in the fridge for quick lunches or light dinners. It’s filling enough on its own, but you can easily pair it with a crusty slice of sourdough, a fresh green salad, or even a grilled cheese sandwich if you’re feeling indulgent. Ready to dive into the details? Let’s get into how this comforting soup comes together.

Why You’ll Love It

• Simple, wholesome ingredients – You only need a handful of pantry staples and fresh veggies to make this soup. No complicated steps or hard-to-find ingredients—just real, nourishing food.
• Naturally creamy without dairy – Thanks to the texture of butternut squash and sweet potatoes, this soup gets perfectly thick and silky with zero cream or butter involved.
• Perfect for meal prep – It stores beautifully in the fridge or freezer, making it a go-to option for busy weeknights or grab-and-go lunches.
• Customizable flavors – You can play around with the spices, add a hint of heat with cayenne, or stir in a splash of coconut milk for richness. It’s super flexible!
• Comforting and satisfying – Whether you’re under the weather, easing into fall, or just want something warm and filling, this soup wraps you up in cozy comfort.

Ingredient List

For the Soup

• 1 medium butternut squash (about 2 ½ to 3 cups cubed)
• 2 medium sweet potatoes, peeled and cubed
• 1 tablespoon olive oil
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 1 teaspoon ground cumin
• ½ teaspoon ground cinnamon
• ¼ teaspoon ground ginger (optional)
• 1 teaspoon salt (adjust to taste)
• ¼ teaspoon black pepper
• 4 cups vegetable broth
• 1 cup water (or more, depending on desired thickness)

Optional Toppings

• A swirl of coconut milk or cream
• Toasted pumpkin seeds
• Chopped fresh herbs (like parsley or cilantro)
• Croutons or crusty bread for serving

Ingredient Notes

• Butternut squash: Fresh is best, but pre-cut squash from the store works great to save time.
• Sweet potatoes: Adds a creamy, naturally sweet base—don’t skip them!
• Olive oil: Helps to soften and caramelize the onions for deeper flavor.
• Cumin + cinnamon: This combo adds a warm, slightly earthy flavor that pairs beautifully with the sweetness of the veggies.
• Vegetable broth: Use a good-quality low-sodium broth so you can better control the salt level.
• Coconut milk (optional): A drizzle on top before serving adds a touch of richness and looks beautiful, too.

Kitchen Equipment Needed

• Large pot or Dutch oven – For sautéing the aromatics and simmering the soup. I love using my enameled Dutch oven for even heat distribution.
• Sharp knife & cutting board – You’ll need these for chopping the squash, sweet potatoes, and onions.
• Blender or immersion blender – To puree the soup until smooth. An immersion blender is super convenient and means fewer dishes to wash.
• Wooden spoon or silicone spatula – Great for stirring the veggies and scraping the bottom of the pot without damaging it.
• Ladle – Makes serving hot soup into bowls (or storage containers) quick and mess-free.

Instructions

Step 1: Prep the Vegetables

• Peel the butternut squash and sweet potatoes, then cut them into roughly 1-inch cubes.
• Dice the onion and mince the garlic cloves.

Pro Tip: If peeling a whole butternut squash feels tricky, microwave it for 2–3 minutes to soften the skin—it makes cutting much easier and safer!

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Step 2: Sauté the Aromatics

• Heat 1 tablespoon of olive oil in a large pot or Dutch oven over medium heat.
• Add the chopped onion and cook for 4–5 minutes, stirring occasionally, until softened and translucent.
• Stir in the minced garlic, cumin, cinnamon, and ground ginger (if using). Sauté for another 1–2 minutes until fragrant.

Pro Tip: Don’t rush this step—sautéing the spices boosts their flavor and gives the soup depth.

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Step 3: Add Veggies and Liquid

• Add the cubed butternut squash and sweet potatoes to the pot.
• Pour in the vegetable broth and 1 cup of water.
• Add the salt and pepper, then give everything a good stir.

Pro Tip: Make sure the veggies are just covered with liquid—add a splash more water if needed.

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Step 4: Simmer Until Tender

• Bring the soup to a boil over medium-high heat.
• Once boiling, reduce the heat to low, cover the pot with a lid slightly ajar, and simmer for 25–30 minutes.
• Check that the squash and sweet potatoes are fork-tender and breaking apart easily.

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Step 5: Blend the Soup

• Turn off the heat and let the soup cool slightly (about 5–10 minutes).
• Use an immersion blender to blend the soup directly in the pot until smooth.
• If using a regular blender, carefully transfer the soup in batches—don’t overfill, and always remove the blender lid’s center cap to let steam escape (cover loosely with a kitchen towel).

Pro Tip: For extra silky soup, blend a bit longer than you think you need—just a few more seconds makes a big difference!

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Step 6: Adjust and Serve

• Taste the soup and adjust seasoning if needed—add more salt, pepper, or a pinch of cinnamon.
• If the soup is too thick, stir in a bit more water or broth to loosen it.
• Ladle into bowls and top with coconut milk, pumpkin seeds, or your favorite garnish.

Pro Tip: A swirl of coconut milk or a sprinkle of chili flakes adds a beautiful contrast in flavor and color.

Tips and Tricks for Success

• Roast the veggies for deeper flavor – If you have time, roast the butternut squash and sweet potatoes beforehand. It brings out their natural sweetness and adds a subtle caramelized flavor to the soup.
• Blend in batches safely – If using a countertop blender, always let the soup cool slightly and blend in small batches to avoid hot splashes. Keep the lid vented!
• Thin it to your liking – After blending, you can easily adjust the texture. For a thinner soup, add more broth or water a little at a time.
• Don’t skip the spices – Cumin and cinnamon might seem like small touches, but they’re key to the cozy, earthy flavor profile.
• Make it ahead – This soup tastes even better the next day! The flavors deepen as it sits, so it’s perfect for meal prepping.

Ingredient Substitutions and Variations

• Swap sweet potatoes with carrots – Carrots add a similar sweetness and work beautifully if you’re out of sweet potatoes.
• Use pumpkin instead of squash – Canned or fresh pumpkin puree can be used in place of butternut squash for a slightly different texture and flavor.
• Add protein – Stir in cooked lentils or chickpeas after blending for a more filling, protein-rich version.
• Spice it up – Add a pinch of cayenne pepper, red pepper flakes, or fresh ginger if you like a little heat in your soup.
• Creamy twist – Blend in a splash of canned coconut milk, almond milk, or even a dollop of plain Greek yogurt (if not dairy-free) for a richer, creamier finish.

Serving Suggestions

• With crusty bread or sourdough toast – Perfect for dipping and soaking up every last drop. I usually go for a warm slice of sourdough with a smear of vegan butter on the side.
• Topped with a swirl of coconut milk and pumpkin seeds – Adds a creamy finish and a little crunch. It also makes the bowl look extra fancy without much effort.
• Serve alongside a simple green salad – A crisp salad with lemon vinaigrette helps balance out the creamy texture of the soup. I love doing this for a light but complete lunch.
• Pair with a grilled cheese sandwich – Classic comfort food combo! I sometimes go for a sharp cheddar or dairy-free alternative for an indulgent but cozy meal.
• Add a spoonful of quinoa or rice – For extra heartiness, especially if you’re serving this as dinner. It turns the soup into more of a complete meal.

Storage and Reheating Instructions

• Refrigerate leftovers in an airtight container – The soup will stay fresh in the fridge for up to 4–5 days.
• Freeze in individual portions – Let the soup cool completely, then freeze in containers or freezer bags for up to 3 months. Label with the date for easy tracking.
• Thaw overnight in the fridge – If frozen, transfer a portion to the fridge the night before for easy reheating.
• Reheat gently on the stovetop – Use medium-low heat and stir occasionally until heated through. Add a splash of water or broth if it has thickened too much.
• Microwave for a quick lunch – Place in a microwave-safe bowl, cover loosely, and heat in 1-minute intervals, stirring in between until hot.

Frequently Asked Questions

Can I use frozen butternut squash?

Yes, absolutely! Frozen butternut squash is a great time-saver and works just as well as fresh. No need to thaw—just add it straight to the pot during the simmering step.

Is this soup spicy?

Not at all! It’s warm and cozy thanks to the cinnamon and cumin, but not spicy. If you want to add some heat, toss in a pinch of cayenne or red pepper flakes.

Can I make this in a slow cooker?

Definitely. Just add all the ingredients (except oil) to your slow cooker and cook on low for 6–7 hours or high for 3–4 hours, then blend until smooth.

What can I use instead of vegetable broth?

You can substitute chicken broth if you’re not keeping it vegetarian, or use water in a pinch—just adjust seasoning to boost flavor.

How can I make it richer?

Blend in a splash of full-fat coconut milk or stir in a little plant-based cream at the end. It adds a lovely silky finish and a hint of indulgence.

Will this soup thicken as it cools?

Yes! It naturally thickens as it sits. Just stir in a little broth or water when reheating to bring it back to your preferred consistency.

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Did you try this recipe? Let me know in the comments how it turned out!

Don’t forget to share your photos on Instagram and tag me @tasiahub_ or use the hashtag #tasiahub. I’d love to see your creations!