Looking for the best butternut squash soup recipe? This silky-smooth, naturally sweet soup is everything you want in a fall meal - comforting, healthy, and incredibly easy to make. It's 100% vegan yet tastes indulgently creamy, thanks to the natural richness of roasted butternut squash.
I've been making this soup for years, and it's become an absolute staple in my kitchen from September through March. The combination of warm spices - cumin, cinnamon, and nutmeg - transforms simple butternut squash into something truly special.
Why This Butternut Squash Soup Recipe Works
What makes this the best butternut squash soup? Here's why thousands of readers have made it their go-to recipe:
- Naturally vegan & dairy-free - No cream needed! The squash itself creates that luxuriously silky texture
- Perfectly balanced spices - Cumin, cinnamon, and nutmeg complement the squash's natural sweetness without overpowering it
- One pot simplicity - Everything cooks in a single pot for easy cleanup
- Make-ahead friendly - Actually tastes better the next day as the flavors develop
- Freezer-friendly - Batch cook and stock your freezer for easy weeknight meals
- Budget-friendly - Simple, affordable ingredients that pack maximum flavor
How to Pick the Perfect Butternut Squash
The quality of your squash matters! Here's what to look for at the store or farmers market:
- Weight: Choose a squash that feels heavy for its size - this indicates more flesh and moisture
- Skin: Look for matte, beige skin. Shiny skin means it was picked too early
- Stem: The stem should be intact - this helps preserve the squash longer
- Shape: A long neck with a small bulb is ideal - seeds are in the bulb, so more neck means more usable flesh
- No soft spots: Avoid any squash with cuts, bruises, or soft spots
Step-by-Step: Making Perfect Butternut Squash Soup
This soup comes together in just a few simple steps. The key is letting the squash cook until it's completely tender before blending.
- Prep your vegetables: Peel and cube the butternut squash, dice the onion, and chop the carrots. Having everything ready makes the cooking process smooth.
- Build the flavor base: Sauté the onion and carrots until softened, then add garlic and spices. This step is crucial - cooking the spices in oil releases their aromatic compounds.
- Simmer until tender: Add the squash and broth, then simmer until the squash is completely soft. Don't rush this step!
- Blend to perfection: Use an immersion blender for the silkiest results. Blend until there are no chunks remaining.
Variations & Customizations
While this recipe is perfect as written, here are some delicious ways to customize it:
- Roasted version: Roast the squash at 400°F (200°C) for 35-40 minutes before adding to the soup. This caramelizes the natural sugars for deeper flavor.
- Thai-inspired: Swap cumin for curry powder and add coconut milk and a squeeze of lime.
- Apple butternut: Add one peeled, chopped apple with the squash for natural sweetness.
- Smoky chipotle: Add 1-2 chipotles in adobo for a spicy, smoky kick.
- Creamy indulgence: Stir in 1/2 cup coconut cream at the end for extra richness.
Serving Suggestions
This soup is delicious on its own, but here's how to elevate it into a complete meal:
- Toasted pepitas (pumpkin seeds) for satisfying crunch
- A drizzle of good quality olive oil or coconut cream
- Fresh sage leaves, fried in butter until crispy
- A swirl of maple syrup for extra sweetness
- Crusty sourdough bread or homemade garlic croutons
- A dollop of coconut yogurt with a sprinkle of paprika
- Crispy bacon bits for non-vegan version
Butternut Squash Soup
Silky smooth, naturally sweet, and warmly spiced. This healthy vegan soup is perfect for fall and winter meals.
Nutrition per serving
Ingredients
Instructions
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Sauté aromatics. Heat olive oil in a large pot or Dutch oven over medium heat. Add diced onion and chopped carrots, cooking until softened and onion is translucent, about 5-7 minutes. Add minced garlic, cumin, cinnamon, and nutmeg, stirring constantly for 1 minute until fragrant and the spices are toasted.
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Add squash and broth. Add the cubed butternut squash and pour in the vegetable broth. Stir to combine. Bring to a boil over high heat, then reduce to a gentle simmer. Cover and cook until the squash is completely tender and easily pierced with a fork, about 25-30 minutes.
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Blend until silky smooth. Remove from heat. Using an immersion blender, blend the soup directly in the pot until completely smooth with no chunks remaining. For the silkiest texture, blend for a full 2-3 minutes. Alternatively, carefully transfer to a high-speed blender in batches (never fill more than half when blending hot liquids).
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Season and serve. Taste and season generously with salt and pepper - butternut squash can handle quite a bit of salt! If the soup is too thick, add more broth to reach your desired consistency. Ladle into warm bowls and garnish with toasted pepitas, a drizzle of good olive oil, and crispy fresh sage leaves.
Recipe Notes
- Storage: Refrigerate in an airtight container for up to 5 days. The soup thickens as it cools - add a splash of broth when reheating.
- Freezing: Freeze for up to 3 months. Thaw overnight in the refrigerator before reheating on the stovetop.
- Make it creamier: Stir in 1/2 cup full-fat coconut milk or coconut cream when blending for extra richness.
- Roasted variation: For deeper, caramelized flavor, roast the squash at 400°F (200°C) for 35-40 minutes before adding to the soup.
- Instant Pot: Sauté as directed, add all ingredients, and pressure cook on high for 8 minutes with natural release.
Frequently Asked Questions
Can I make butternut squash soup ahead of time?
Yes! This soup is perfect for meal prep. Store in an airtight container in the refrigerator for up to 5 days. The flavors actually develop and improve overnight, making it taste even better the next day. Reheat gently on the stovetop, adding a splash of broth if the soup has thickened too much.
Can I freeze butternut squash soup?
Absolutely! This soup freezes beautifully for up to 3 months. Let it cool completely before transferring to freezer-safe containers, leaving about 1 inch of headspace for expansion. Thaw overnight in the refrigerator before reheating. You may need to add a little broth to adjust the consistency after thawing.
How do I make butternut squash soup creamier without dairy?
For extra creaminess without dairy, you have several options: Add 1/2 cup of full-fat coconut milk or coconut cream when blending. You can also add a peeled potato while cooking - it creates a naturally silky texture when blended. Another trick is to blend in raw cashews (about 1/4 cup, soaked for 30 minutes) for plant-based richness.
What can I serve with butternut squash soup?
Butternut squash soup pairs wonderfully with crusty sourdough bread, grilled cheese sandwiches, a fresh green salad with apple and walnut, or garlic croutons. For a complete meal, serve alongside roasted vegetables, a grain bowl, or as a starter before a main course. It's also excellent with warm crusty baguette for dipping.
Can I use other squash varieties?
Yes! While butternut squash has the best natural sweetness and creamy texture, you can substitute with other winter squash varieties. Kabocha squash, acorn squash, or delicata squash all work well. Pumpkin (sugar pie or cooking pumpkin, not carving pumpkin) also makes a delicious alternative with a slightly earthier flavor.
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