Butternut Squash Soup

Cozy, comforting, and just the right amount of creamy — butternut squash soup is the kind of dish that instantly makes you feel like fall, even if the weather outside hasn’t quite caught up yet. It’s one of those recipes that balances simplicity with flavor, using just a handful of wholesome ingredients to create something that feels both nourishing and satisfying. Whether you’re planning a quiet dinner at home or prepping meals for the week, this soup always finds a way to fit in.

I’ve made butternut squash soup more times than I can count, and it never gets old. The sweet, slightly nutty flavor of the squash pairs beautifully with the warmth of sautéed onions and garlic, and when blended with a good stock (plus a splash of cream if you’re feeling indulgent), it turns into this silky, golden bowl of goodness. You can keep it super simple or layer in more flavor with spices like ginger, nutmeg, or even a pinch of curry powder — it’s flexible like that.

Another thing I love? It’s incredibly easy to make ahead and reheat, which makes it perfect for busy weeks. I’ll often roast the squash in advance, store it in the fridge, and throw the rest together when I need a quick meal. It also freezes beautifully, so you can always have some stashed away for those “I don’t feel like cooking” days.

If you’ve never made it from scratch, don’t worry — it’s a lot easier than it sounds. This post will walk you through everything, from prepping your squash to blending it into the creamiest soup ever. You might even skip the store-bought version for good.

Why You’ll Love It

• Naturally Creamy and Flavorful: Butternut squash has a rich, velvety texture that blends into a perfectly smooth soup — no heavy cream required (unless you want to!).
• Simple, Wholesome Ingredients: This recipe relies on fresh, pantry-friendly ingredients like squash, onion, garlic, and broth. It’s nourishing and easy to make without a long shopping list.
• Perfect for Meal Prep: It keeps well in the fridge and freezer, so you can make a big batch and enjoy cozy bowls throughout the week.
• Customizable to Your Taste: Prefer it spicy? Add a pinch of cayenne. Love a hint of sweetness? Stir in a little maple syrup. Want more depth? Toss in some roasted carrots or apple.
• Comfort in a Bowl: Whether you’re under the weather, looking for a light lunch, or just want something warm and soothing, this soup hits the spot every time.

Ingredient List

• 1 medium butternut squash (about 2.5–3 lbs), peeled, seeded, and cubed
• 1 tablespoon olive oil
• 1 medium yellow onion, chopped
• 2 garlic cloves, minced
• 1 teaspoon salt (adjust to taste)
• ½ teaspoon black pepper
• ½ teaspoon ground cinnamon (optional)
• 4 cups vegetable broth (or chicken broth)
• ½ cup full-fat coconut milk or heavy cream (optional, for added creaminess)
• Fresh herbs (like thyme or sage), for garnish

Ingredient Notes

• Butternut squash: Fresh is best for flavor and texture, but you can use pre-cut squash to save time.
• Olive oil: Use a good-quality extra virgin olive oil for the base—it enhances the flavor right from the start.
• Coconut milk or cream: Optional but adds that luxurious, silky finish. I love full-fat coconut milk for a dairy-free option.
• Vegetable broth: I always use low-sodium broth so I can control the salt. Homemade or store-bought both work well.
• Cinnamon: Just a pinch gives a cozy, subtle warmth—great in fall and winter. Skip it if you want a more savory profile.

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.
• Sharp chef’s knife – To cut through the squash safely and easily.
• Vegetable peeler – For peeling the tough outer skin of the squash.
• Blender or immersion blender – To puree the soup until smooth. I prefer an immersion blender for fewer dishes, but a high-speed blender gives the silkiest texture.
• Cutting board – A sturdy surface for prepping your veggies safely.
• Ladle – Makes it easy to serve the soup without mess.

Instructions

Step 1: Prep the Butternut Squash

• Peel the butternut squash using a vegetable peeler.
• Slice off the top and bottom, then carefully cut it in half lengthwise.
• Scoop out the seeds with a spoon.
• Cut the squash into 1-inch cubes so they cook evenly.

Pro Tip: If your squash is too tough to cut, microwave it whole for 2–3 minutes to soften slightly before slicing.

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Step 2: Sauté the Aromatics

• Heat the olive oil in a large pot or Dutch oven over medium heat.
• Add the chopped onion and sauté for 5–6 minutes, until it becomes soft and translucent.
• Stir in the minced garlic and cook for another 30 seconds until fragrant.

Pro Tip: Don’t let the garlic brown—it can turn bitter. Stir frequently and reduce heat if needed.

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Step 3: Cook the Squash

• Add the cubed squash to the pot.
• Sprinkle in the salt, pepper, and cinnamon (if using).
• Stir everything together so the squash is coated with the seasonings and aromatics.

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Step 4: Simmer the Soup

• Pour in the vegetable broth and stir to combine.
• Increase the heat to high and bring the mixture to a boil.
• Once boiling, reduce the heat to low, cover the pot, and let it simmer for 20–25 minutes, or until the squash is fork-tender.

Pro Tip: Test the squash by piercing a cube with a fork—it should glide through easily with no resistance.

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Step 5: Blend Until Smooth

• Turn off the heat and let the soup cool slightly for safety.
• Use an immersion blender directly in the pot to puree the soup until silky smooth.
• Alternatively, transfer the soup in batches to a blender and blend until smooth, then return it to the pot.

Pro Tip: If using a traditional blender, don’t overfill it—blend in small batches and leave a little space at the top for steam to escape. Hold the lid with a kitchen towel for extra safety.

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Step 6: Add Creaminess (Optional)

• Stir in the coconut milk or heavy cream.
• Taste and adjust seasoning with more salt and pepper if needed.
• Warm the soup gently for a few minutes over low heat if you’ve added cold cream.

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Step 7: Serve and Enjoy

• Ladle the soup into bowls.
• Garnish with fresh herbs, a drizzle of cream or olive oil, or a few roasted pepitas for crunch.
• Serve warm with crusty bread or a side salad if desired.

Tips and Tricks for Success

• Cut squash evenly for uniform cooking and a smoother final blend.
• Sauté your onions well to bring out their natural sweetness—it builds the flavor base of the soup.
• Let the soup cool slightly before blending to avoid steam build-up and splatters, especially with a countertop blender.
• Blend until completely smooth for that luxurious texture—don’t rush this part.
• Taste and adjust before serving — a pinch of salt or a splash of cream can completely elevate the flavor.

Ingredient Substitutions and Variations

• Use sweet potatoes instead of squash if you don’t have butternut—similar texture, just a bit sweeter.
• Swap coconut milk with heavy cream or half-and-half for a different type of creaminess.
• Add a chopped apple or carrot when cooking the squash for a hint of natural sweetness.
• Spice it up with a pinch of cayenne pepper, curry powder, or freshly grated ginger.
• Top with crispy bacon or roasted chickpeas for added protein and crunch.

Serving Suggestions

• Pair it with crusty bread or sourdough toast – I love dipping warm slices into the soup—it soaks up all that creamy goodness.
• Top with roasted pepitas or sunflower seeds – Adds a nice crunch and a nutty contrast to the silky texture.
• Serve with a grilled cheese sandwich – My personal favorite on cooler days. The melty cheese and buttery bread are a perfect match for the soup.
• Add a swirl of cream or drizzle of chili oil – A little extra flavor and a beautiful presentation, especially when hosting guests.
• Enjoy as a starter or light lunch – It’s filling enough on its own or great as the first course to a hearty fall dinner.

Storage and Reheating Instructions

• Refrigerate leftovers in an airtight container for up to 4–5 days.
• Freeze for longer storage – Let it cool completely, then portion into freezer-safe containers or bags. It keeps well for up to 3 months.
• Reheat on the stove over medium-low heat, stirring occasionally until warmed through. Add a splash of broth or water if it’s too thick.
• Microwave individual portions in a microwave-safe bowl for 1–2 minutes, stirring halfway through.
• Avoid boiling the soup during reheating if it contains cream—it can cause the texture to separate. Gentle heat works best.

Frequently Asked Questions

Can I use frozen butternut squash?

Yes! Frozen squash works great and saves you the prep time. Just toss it straight into the pot—no need to thaw. It may cook a little faster, so check for tenderness early.

How do I make it completely dairy-free?

Just skip the cream or use full-fat coconut milk for a rich, plant-based version. The soup is naturally creamy from the squash, so it still tastes amazing without dairy.

Can I roast the squash instead of simmering it?

Absolutely. Roasting brings out even more sweetness and depth of flavor. Just roast the cubed squash at 400°F (200°C) for about 25–30 minutes, then blend with the sautéed aromatics and broth.

What can I add for protein?

Try topping with roasted chickpeas, crispy bacon bits, or stirring in a scoop of cooked lentils. They add texture and make it more filling.

Is this soup kid-friendly?

Yes! The mild, slightly sweet flavor usually goes over well with kids. You can leave out strong spices and serve it with some fun toppings like cheese or croutons.

Can I double the recipe?

Definitely. Just make sure your pot is large enough and blend in batches if needed. It’s a great option for meal prepping or feeding a crowd.

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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!