A knockout Butternut Squash Soup made easy by blending roasted squash with apples, onion, garlic and lots of fresh sage and thyme. A wholesome and satisfying meal that is also completely delicious.
This velvety butternut squash soup is incredibly good and made with a minimal list of ingredients. A cozy soup to welcome fall and ward off the cold, or for when you feel like you’ve overindulged a little (hello Canadian Thanksgiving!). It’s luxuriously silky but hearty and couldn’t be simpler to make.
What I love most about this soup is that fresh seasonal produce comes together with pantry staples for an uncomplicated weeknight meal that’s as every bit delicious as it is easy. Ultra-creamy, without any cream, this plant-based soup is all you’ll need when you’re seeking comfort and warmth. You will definitely be hoping for leftovers to enjoy the next day.
A Beautiful Blended Butternut Squash Soup
I love a blender soup where you can throw everything in a pot, blitz once tender, and end up with something pretty great. But. With just a tiny bit more effort, building layers of flavour will take your soup from good to sensational.
Oven-roasting the main ingredient helps concentrate flavour with minimal effort. For this recipe, the butternut squash is roasted until completely tender with caramelized edges that taste like sweet honey. I like to tuck some thyme and sage leaves (rosemary would be another great one) under the squash while it roasts. This infuses it with deep fragrant flavours.
While the squash is roasting, apples, onion, garlic, and more of the same herbs, soften gently over low heat. The pronounced natural sweetness of the butternut squash and apples begs for some aggressive savoury seasoning; salt, pepper, and a generous pinch of nutmeg brighten everything up. Something a little sour like vinegar, is perfect to finish off the soup.
Puree it all into silky oblivion. Top with some crunchy, salty pepitas, and perhaps a swirl of coconut milk, and you have yourself a beautiful nourishing meal you will love cocooning indoors with.
Ingredients & Notes
- Butternut squash – You will need a large butternut squash fir this recipe. It should weigh about 4 pounds. Alternatively you can use two small ones that weigh roughly the same.
- Apples – Most butternut squash soups call for an apple or two. With good reason – the slight sweetness of apples pairs beautifully with butternut squash and adds a wonderful flavour to the soup. You can use two small or one large. Any apple will work and you can go tart or sweet depending on your preference. There is no need to peel the apple(s) if you re using a high-powered blender. If using an immersion blender, it may be a good idea to peel them.
- Onion and garlic – Butternut squash can be quite mild in flavour so I like to go a little aggressive with the garlic. Use less if you aren’t a huge fan of garlic.
- Low-sodium broth – You can use vegetable broth, chicken broth, or water for this soup. I much prefer using broth since this soup uses very few ingredients to flavour it.
- Fresh herbs – I like thyme and sage and butternut squash can take a generous addition of both. Rosemary also works well with butternut squash but it could be overpowering so go a little lighter with it.
- Nutmeg – Rich and fresh, a light dusting of nutmeg perks up this butternut squash soup.
- Seasoning – The soup needs a good amount of salt. Add the salt in stages until it tastes right to you. The soup can also take a good amount of pepper.
- Apple cider vinegar – Vinegar is a magic ingredient for soups and stews. It helps lift and clarify anything you add it to and I particularly love it in this butternut squash soup. Other than balsamic, you can use pretty much any vinegar you’d like. I also love sherry vinegar or red wine vinegar.
- Toasted pepitas – Optional but I LOVE topping soups with pepitas. Aside from adding crunchy deliciousness to this butternut squash soup, pepitas are incredibly healthy. Theyโre known to be a good source of magnesium, fiber, zinc, and iron. Once toasted, I like to sprinkle them with a pinch of flaky salt and cayenne pepper -yum!
- Other optional toppings – Aside from the pepitas some of my favourite toppings for this soup are: coconut milk, toasted coconut flakes, toasted nuts, chopped avocado, parmesan cheese, feta or goat cheese, and chopped cilantro.
FAQ’s
HOW DO YOU PICK THE BEST BUTTERNUT SQUASH?
- Look for a butternut squash that has a brown stem without any green. This usually indicates the squash is ripe.
- The squash should feel nice and heavy for its size.
- Look for squash that is evenly coloured with no deep cuts or dark soft spots.
WHAT IS THE BEST WAY TO BLEND BUTTENUT SQUASH SOUP?
Nothing wrong with a little texture in a soup but I enjoy this butternut squash soup the most when it is smooth and silky. A hand-held blender works great, as does a food processor. Unfortunately, they won’t achieve that silky smoothness, especially if you don’t peel the apples. If you have a high-speed blender, it is worth using for this soup.
If you aren’t using a powerful stand blender, just make sure you peel the apples, and cook the vegetables until very tender. The soup will of course still be delicious. In the recipe card notes I include some guidance for making the soup with a hand-held blender.
WHAT IS THE BEST WAY TO SLICE BUTTERNUT SQUASH?
Cutting squash can be a little intimidating, and dangerous if you aren’t careful. Fortunately, a butternut squash isn’t as difficult as other thicker-skinned squash. Here’s how to do it:
- Place the butternut squash on a sturdy cutting board. Using a heavy, sharp knife, slice off the stem and bottom ends of the squash. This creates a flat surface at both ends of your squash.
- Stand the squash upright with the fattest flat end on the bottom. To slice the squash in half lengthwise, carefully start slicing it from the top down (both hands should be on the knife; one cutting and one guiding the other end of the knife). Use a rocking motion with the knife to coax it down more easily.
- Use a large spoon to scoop out all the seeds.
IS THERE A SHORTCUT TO MAKE THIS SOUP?
The process of making this butternut squash soup is dead simple. However, if making it for a busy weeknight you might consider these few shortcuts:
- Buy the butternut squash already peeled and cubed. Roast the squash in a preheated 400ยบF oven for 30 to 40 minutes depending on the size of the cubes.
- If you need the soup pronto, peel and cube the squash. Then, skip the roasting and simply cook it with the other vegetables until very tender. Proceed with the recipe from there.
How To Make Butternut Squash Soup
As previously mentioned, to develop more complex flavours in the soup, the butternut squash is roasted. Roasting the butternut squash also avoids having to peel and chop it which is a lot more work. See the section on faq’s above on how to best, and safely, prepare the butternut squash for this recipe.
- Preheat the oven to 425ยบF and line a rimmed baking sheet with parchment paper. Place the butternut squash on the pan cut-side up and rub each half with a little drizzle of olive oil. Sprinkle with salt and pepper.
- Flip the squash face down (if you wish, tuck a few sprigs of thyme and few sage leaves under the squash) Roast until squash is tender and completely cooked through, about 40 to 50 minutes. Allow to sit and cool enough to handle.
- Meanwhile, in a large soup pot, warm olive oil over medium heat. Add the chopped onion and 1 teaspoon salt. Cook, stirring often, until the onion has slightly softened, about 2 minutes. Reduce heat to medium low, add the chopped apple, garlic, and chopped herbs and cover the pan. Cook, until all the ingredients are soft, stirring frequently, about 6 to 8 minutes.
- Use a large spoon to scoop out the flesh of the butternut squash and transfer to a high-powered blender. Transfer all the ingredients form the soup pot into the blender. Pour in 3 cups of the vegetable broth, nutmeg, one more tablespoon of olive oil, and the vinegar. Blend on high until completely smooth and creamy, about 2 to 3 minutes.Add a little more broth if you’d like it thinner but don’t add too much or it will be too thin and lose its creaminess.
- Pour everything back into the soup pot and warm the soup over medium heat, stirring often, until itโs nice and steamy. Taste and adjust seasoning with more salt and pepper, if necessary. Serve in bowls and top with toasted pepitas, if using, and some extra freshly cracked black pepper. Enjoy!
Variations
With thousands of butternut squash soups out there, I wanted to keep this one simple with as few ingredients as possible. That said, you can definitely have some fun here.
It’s hard to resist stirring in some parmesan cheese into just about any soup. If you aren’t avoiding dairy, the salty cheese tones down the soup’s sweetness and gives it a little more complexity.
Spices are an easy way to change the flavour profile of this soup. The warming properties of spices such as ginger, cinnamon, or a curry powder blend, are wonderful to pair with butternut squash. If taking it that direction, I would like stir in some coconut milk as well. About 1 cup-full to make it nice and creamy. So good.
You can also stir in a few tablespoons of red, or yellow, prepared Thai curry paste (this one is my favourite). When I go that route, I almost always top the soup with some Jasmin rice and toasted coconut flakes. Divine.
Trick it out with more toppings such as roasted cauliflower florets, toasted nuts, or cooked grains such as quinoa and brown rice.
What to Serve with Butternut Squash Soup
Enjoy this gluten-free, vegan, and paleo friendly soup a starter or side to any meal, or as the main dish. As a main meal, I like to serve it with a simple side such as sliced crusty bread, this delicious homemade focaccia, this cornbread (I bake it alongside the squash), or with avocado toasts (my favourite and so filling!).
More Fall Soup Recipes You May Like
If you give this Butternut Squash Soup recipe recipe a try, please feel free to leave a comment and/or a star rating below. We appreciate and welcome all your feedback. Thank you!
Butternut Squash Soup
Ingredients
- 1 large butternut squash about 4 pounds, ends trimmed, halved lengthwise, and seeds removed (see notes)
- 2 tablespoons olive oil, divided, plus more for drizzling
- 1 medium yellow onion roughly chopped
- 1 teaspoon salt plus more to taste
- 1 large apple such as honey crisp, gala, Granny Smith, etc roughly chopped (peel only if not using a high-speed blender)
- 4 small garlic cloves (or 2 fat) peeled and smashed
- 2 - 3 tablespoons chopped thyme and sage leaves
- Freshly ground black pepper to taste
- 4 cups vegetable broth, divided
- โ teaspoon ground nutmeg
- 2 teaspoons apple cider vinegar or any light-coloured vinegar
Garnish (optional)
- toasted pepitas (pumpkin seeds)
- coconut milk (for drizzling)
- extra chopped sage and thyme leaves
Instructions
- Preheat the oven to 425ยบF and line a rimmed baking sheet with parchment paper. Place the butternut squash on the pan cut-side up and rub each half with a drizzle of olive oil. Sprinkle with salt and pepper.
- Flip the squash face down (If you wish, tuck a few sprigs of thyme and sage leaves under the squash to infuse with more flavour). Roast until squash is tender and completely cooked through, about 40 to 50 minutes. Set aside to cool enough to handle.
- Meanwhile, in a large soup pot, warm 1 tablespoon olive oil over medium heat. Add the chopped onion and 1 teaspoon salt. Cook, stirring often, until the onion has slightly softened, about 2 minutes. Reduce heat to medium low, add the apple, garlic, chopped herbs and pepper to taste. Cover the pan and cook, until all the ingredients are soft, stirring frequently, about 6 to 8 minutes.
- Use a large spoon to scoop out the flesh of the butternut squash and transfer to a high-powered blender. Transfer all the ingredients form the soup pot into the blender. Pour in 3 cups of the vegetable broth, nutmeg, vinegar, and the remaining tablespoon of olive oil. Blend on high until completely smooth and creamy, about 2 to 3 minutes.
- Add a little more broth, a 1/2 cup at a time, if you'd like it thinner. Blend again for a few minutes. (I rarely need to add more broth so only add it if your soup seems very thick). See notes to use a hand-blender instead.
- Pour everything back into the soup pot and warm the soup over medium heat, stirring often, until completely warmed through. Taste and adjust seasoning with more salt and pepper, if necessary. Serve in bowls and top with toasted pepitas, a swirl of coconut milk, if using, and some freshly cracked black pepper.
Notes
- Place the butternut squash on a sturdy cutting board. Using a heavy, sharp knife, slice off theย stem and bottom ends of the squash. This creates a flat surface at both ends of your squash.
- Stand the squash upright with the fattest flat end on the bottom. To slice the squash in half lengthwise, carefully start slicing it from the top down (both hands should be on the knife; one cutting and one guiding the other end of the knife). Use a rocking motion with the knife to coax it down more easily.
- Use a large spoon to scoop out all the seeds.
Charles Hoffman
We just made this now. Skipped the salt (low salt diet) and pretty much followed everything else. Delicious. Add extra dried seasoning (heavy hand) and it worked.
Sandra Valvassori
So glad you enjoyed it! And thank you so much for leaving a review, it is very helpful for others to know it still works without the addition of salt.
Charles Hoffman
I should have been more verbose. The soup was delicious and the macintosh apple plus the apple cider vinegar added a wonderful complexity of sweetness and a touch sour. I found myself sampling this a few hours later once it cooled and it was even better. We were accidentally heavy-handed with the dried spices (thyme, powder sage, oregano) but it just added to the wonderful flavors of the soup. We did not peel the apples and used an immersion blender which left just the right amount of small chunks of apple and onion in the soup. I recommend this recipe. And we did not miss the salt at all…actually, the other spices shine through without the salt.
Sandra Valvassori
Oh what a wonderful and thorough review! Spices are very underrated and can add so much flavour. And I love to hear you didn’t mind a little texture in the soup. Really appreciate you taking the time to share again!
Lisa McQuarrie
What a wonderful soup! I have gotten into the lazy habit of making a curry butternut squash soup with coconut milk and never varying. This one is so delicious! The fresh herbs are so nice and the high speed blender made it so creamy and smooth!
Sandra Valvassori
My thoughts exactly! I really enjoy a coconut milk-based butternut squash soup but I really wanted one where the butternut squash shines through more. So great to hear you loved this version, Lisa, and thank you so much for sharing and for all your support ๐
Becky
Wow, thanks for a fantastic recipe! I had fresh sage and thyme and might have overdone it on the herbs, but I love the sage flavor with the squash. And the dash of vinegar and nutmeg gave it a special pop of flavor. I also didnโt peel the apple and even allowed some of the squash skin to get in, since I use a high-speed blender. Delicious!! Iโve made a lot of squash soups in my time, but this will be my new go-to.
Sandra Valvassori
Yay!! Love hearing this, Becky! Good to know it works without peeling the apples, too. Thank you so much for writing and for your very kind review, I truly appreciate it. ๐