Finding the perfect soup recipe for busy fall evenings can feel like an uphill battle. After all, comforting soups often require hours of prep work and complicated techniques, and things get even trickier when you’re juggling work deadlines and after-school activities with the kids.
Luckily, this roasted butternut squash soup checks all the boxes: it’s cozy and satisfying, surprisingly simple to make, and uses just a handful of ingredients you probably already have in your kitchen.
Why You’ll Love This Butternut Squash Soup
- Naturally creamy and smooth – Roasting the butternut squash brings out its natural sweetness and creates a velvety texture that doesn’t need tons of cream to feel rich and satisfying.
- Simple, wholesome ingredients – This recipe uses basic pantry staples and fresh herbs you probably already have, making it easy to whip up without a special grocery run.
- Perfect for meal prep – This soup keeps well in the fridge for days and freezes beautifully, so you can make a big batch and enjoy cozy bowls all week long.
- Flexible dietary options – You can easily make this dairy-free by using cashew cream or coconut milk instead of heavy cream, and it’s naturally vegetarian when made with vegetable stock.
- Cozy fall comfort food – The roasted garlic and fresh herbs create such a warm, inviting aroma that fills your kitchen and makes your whole house smell amazing.
What Kind of Butternut Squash Should I Use?
Any butternut squash you find at the grocery store will work great for this soup, but there are a few things to keep in mind when picking one out. Look for a squash that feels heavy for its size and has a firm, matte skin without any soft spots or cracks. The tan-colored neck should be long and thick since that’s where most of the flesh is, while the bulbous end contains the seeds. If you’re short on time, many stores now sell pre-cut butternut squash in the produce section, which can save you about 15 minutes of prep work.
Options for Substitutions
This cozy soup recipe is pretty forgiving when it comes to swaps and substitutions:
- Butternut squash: If butternut squash isn’t available, try acorn squash, delicata squash, or even sweet potatoes. They’ll give you a similar creamy texture and sweet flavor profile.
- Fresh herbs: Don’t have fresh sage or thyme? Use dried herbs instead – just cut the amount in half (so 1/2 teaspoon each). You can also try rosemary or even a pinch of nutmeg for warmth.
- Heavy cream: For a lighter version, use half-and-half or whole milk. For dairy-free options, coconut milk works great and adds a subtle sweetness, or try cashew cream for richness without changing the flavor much.
- Vegetable stock: Chicken stock adds more depth if you’re not keeping it vegetarian. In a pinch, you can use water with an extra bouillon cube, but the soup won’t be quite as flavorful.
- Whole head of garlic: If roasting a whole head seems like too much, just use 3-4 regular garlic cloves and sauté them with the onion instead of roasting.
Watch Out for These Mistakes While Cooking
The biggest mistake when roasting butternut squash is not cutting it into even pieces, which leads to some chunks being overcooked and mushy while others remain hard – aim for uniform 1-inch cubes to ensure everything roasts at the same rate.
Don’t skip roasting the garlic and onion alongside the squash, as this adds depth of flavor that you simply can’t get from sautéing them separately, and make sure to roast everything at 425°F until the edges are caramelized and tender.
When blending your soup, avoid adding all the liquid at once – start with just a cup of stock and gradually add more until you reach your desired consistency, since you can always thin it out but it’s harder to thicken it back up.
Finally, wait to add the cream until the very end and off the heat, as boiling cream can cause it to curdle and ruin the smooth texture you’ve worked so hard to achieve.
What to Serve With Butternut Squash Soup?
This creamy butternut squash soup pairs beautifully with a crusty baguette or warm dinner rolls that you can dip right into the bowl. I love serving it alongside a simple arugula salad with toasted pumpkin seeds and a light vinaigrette to balance out the rich, sweet flavors of the soup. For a heartier meal, try adding some grilled chicken or turkey on the side, or even a warm quinoa salad with dried cranberries and pecans. The soup also makes a great starter before roasted pork tenderloin or herb-crusted salmon for a cozy fall dinner.
Storage Instructions
Refrigerate: This butternut squash soup keeps really well in the fridge for up to 5 days in an airtight container. I actually think it tastes even better the next day because all those roasted flavors have time to meld together. Just give it a good stir before serving since it might separate a little.
Freeze: You can freeze this soup for up to 3 months, which makes it perfect for meal prep. Let it cool completely first, then pour it into freezer-safe containers or bags, leaving some room at the top for expansion. I like to freeze it in individual portions so I can thaw just what I need.
Warm Up: To reheat from the fridge, just warm it gently on the stovetop over medium-low heat, stirring occasionally. From frozen, let it thaw overnight in the fridge first, then heat the same way. You might need to add a splash of stock or water if it’s gotten too thick, and give it a good whisk to bring it back together.
| Preparation Time | 20-30 minutes |
| Cooking Time | 45-60 minutes |
| Total Time | 65-90 minutes |
| Level of Difficulty | Medium |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 600-750
- Protein: 7-10 g
- Fat: 37-47 g
- Carbohydrates: 65-80 g
Ingredients
For the soup:
- 1 butternut squash (3–4 lb)
- 1 medium yellow onion
- 1 head garlic
- 2 tbsp olive oil
- 1 tsp fine sea salt
- 1/2 tsp cracked black pepper
- 1 tsp chopped fresh sage
- 1 tsp fresh thyme leaves
- 3 cups vegetable broth (or chicken broth or water)
- 1/2 cup heavy cream (or cashew cream or coconut milk)
For serving:
- Homemade croutons
For the roasted squash seeds:
- Reserved butternut squash seeds
- 1 tbsp olive oil
- Pinch of salt
Step 1: Prepare the Vegetables and Seeds
- 1 butternut squash (3–4 lb)
- 1 medium yellow onion
- 1 head garlic
- 2 tbsp olive oil
- 1 tsp fine sea salt
- 1/2 tsp cracked black pepper
- 1 tsp chopped fresh sage
- 1 tsp fresh thyme leaves
Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
Cut the butternut squash in half lengthwise and remove the seeds.
Reserve the seeds for later use.
Remove the skin from the onion and cut it into four large pieces.
Slice the top off a whole head of garlic, drizzle with about a teaspoon of olive oil, and wrap it in a piece of foil.
Arrange the squash halves (cut side up), onion pieces, and the wrapped garlic on the prepared baking sheet.
Drizzle the squash and onion with about 2 tablespoons olive oil, and sprinkle with sea salt, cracked black pepper, chopped fresh sage, and thyme leaves.
I like to make sure all the veggies are well coated for maximum flavor.
Step 2: Roast the Vegetables
- prepared vegetables from Step 1
Place the prepared baking sheet in the preheated oven and roast the vegetables for about 45 minutes, or until the squash is easily pierced with a fork and the onion is soft and caramelized.
Once done, carefully remove the baking sheet from the oven and allow the vegetables to cool slightly so they are easier to handle.
Step 3: Prepare and Roast Butternut Squash Seeds
- reserved butternut squash seeds
- 1 tbsp olive oil
- pinch of salt
Meanwhile, rinse the reserved butternut squash seeds in a colander to remove any attached pulp, then pat them dry thoroughly using a towel.
Place the cleaned seeds in a bowl, add 1 tablespoon olive oil and a pinch of salt, and toss to coat well.
Spread the seeds onto a separate baking sheet and roast them in the oven at 350°F (176°C) for 15-20 minutes, stirring halfway through.
Don’t worry if you hear the seeds pop—it’s normal!
For extra crunch, I sometimes bake them for an extra couple of minutes, but watch closely to prevent burning.
Step 4: Blend and Heat the Soup
- roasted butternut squash from Step 2
- roasted garlic from Step 2
- roasted onions from Step 2
- 3 cups vegetable broth (or chicken broth or water)
- 1/2 cup heavy cream (or cashew cream or coconut milk)
Once the roasted vegetables are cool enough to handle, scoop the flesh from the butternut squash, squeeze out the roasted garlic cloves from the foil, and add them together with the roasted onions into a large stockpot.
Pour in the vegetable broth and use an immersion blender to puree everything until smooth and creamy.
Heat the soup over low heat until fully warmed through.
Stir in the heavy cream.
Taste and adjust seasoning as needed.
I like to add a bit more salt or a dash of black pepper at this stage to enhance the flavors.
Step 5: Serve and Garnish
- roasted butternut squash seeds from Step 3
- homemade croutons
Ladle the hot soup into bowls.
Top each serving with a handful of roasted butternut squash seeds from Step 3 and some homemade croutons for crunch.
Enjoy your delicious homemade soup!
Sage Roasted Butternut Squash Soup
Ingredients
For the soup:
- 1 butternut squash (3–4 lb)
- 1 medium yellow onion
- 1 head garlic
- 2 tbsp olive oil
- 1 tsp fine sea salt
- 1/2 tsp cracked black pepper
- 1 tsp chopped fresh sage
- 1 tsp fresh thyme leaves
- 3 cups vegetable broth (or chicken broth or water)
- 1/2 cup heavy cream (or cashew cream or coconut milk)
For serving:
- homemade croutons
For the roasted squash seeds:
- reserved butternut squash seeds
- 1 tbsp olive oil
- pinch of salt
Instructions
- Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper. Cut the butternut squash in half lengthwise and remove the seeds. Reserve the seeds for later use. Remove the skin from the onion and cut it into four large pieces. Slice the top off a whole head of garlic, drizzle with about a teaspoon of olive oil, and wrap it in a piece of foil. Arrange the squash halves (cut side up), onion pieces, and the wrapped garlic on the prepared baking sheet. Drizzle the squash and onion with about 2 tablespoons olive oil, and sprinkle with sea salt, cracked black pepper, chopped fresh sage, and thyme leaves. I like to make sure all the veggies are well coated for maximum flavor.
- Place the prepared baking sheet in the preheated oven and roast the vegetables for about 45 minutes, or until the squash is easily pierced with a fork and the onion is soft and caramelized. Once done, carefully remove the baking sheet from the oven and allow the vegetables to cool slightly so they are easier to handle.
- Meanwhile, rinse the reserved butternut squash seeds in a colander to remove any attached pulp, then pat them dry thoroughly using a towel. Place the cleaned seeds in a bowl, add 1 tablespoon olive oil and a pinch of salt, and toss to coat well. Spread the seeds onto a separate baking sheet and roast them in the oven at 350°F (176°C) for 15-20 minutes, stirring halfway through. Don’t worry if you hear the seeds pop—it’s normal! For extra crunch, I sometimes bake them for an extra couple of minutes, but watch closely to prevent burning.
- Once the roasted vegetables are cool enough to handle, scoop the flesh from the butternut squash, squeeze out the roasted garlic cloves from the foil, and add them together with the roasted onions into a large stockpot. Pour in the vegetable broth and use an immersion blender to puree everything until smooth and creamy. Heat the soup over low heat until fully warmed through. Stir in the heavy cream. Taste and adjust seasoning as needed. I like to add a bit more salt or a dash of black pepper at this stage to enhance the flavors.
- Ladle the hot soup into bowls. Top each serving with a handful of roasted butternut squash seeds from Step 3 and some homemade croutons for crunch. Enjoy your delicious homemade soup!
