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Butternut Squash Soup

Butternut Squash Soup

iamwinfred
This velvety Butternut Squash Soup is the ultimate autumn comfort food — naturally creamy, warmly spiced, and ready in under an hour. Made in one pot with simple pantry ingredients, the natural sweetness of butternut squash is perfectly balanced with cinnamon, nutmeg, and a hint of apple, then finished with rich coconut milk for a silky, satisfying bowl that's elegant enough for guests yet easy enough for any weeknight.
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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Course Soup
Cuisine American
Servings 6 servings
Calories 180 kcal

Equipment

  • Large heavy-bottomed pot or Dutch oven
  • Sharp chef's knife
  • Cutting board
  • Immersion blender A regular countertop blender works as an alternative
  • Wooden spoon For stirring
  • Measuring cups and spoons
  • Vegetable peeler
  • Ladle For serving

Ingredients
  

  • 1 medium butternut squash about 3 lbs (1.4 kg), peeled, seeded, and cubed into 1-inch pieces
  • 2 tablespoons olive oil 30 ml
  • 1 medium yellow onion diced
  • 3 cloves garlic minced
  • 4 cups vegetable broth 960 ml; or chicken broth
  • 1 medium apple peeled and chopped; a ripe pear may be substituted
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon ground ginger
  • salt and black pepper to taste
  • 1/2 cup coconut milk 120 ml; full-fat recommended; or heavy cream
  • 2 tablespoons maple syrup optional, for extra sweetness; 30 ml

For Garnish (Optional)

  • fresh sage leaves optional garnish
  • toasted pumpkin seeds optional topping for crunch
  • coconut milk or cream optional, for swirling on top before serving

Instructions
 

  • Cut off both ends of the butternut squash, stand it upright, and carefully slice off the skin in downward strokes. Halve lengthwise, scoop out the seeds, and cut the flesh into uniform 1-inch cubes.
  • Heat olive oil in a large pot over medium heat, add the diced onion, and cook for about 5 minutes until soft and translucent. Add the minced garlic and cook for 1 minute more until fragrant, being careful not to burn it.
  • Add the cubed butternut squash and chopped apple to the pot and stir to coat with the oil. Cook for about 3 minutes, stirring occasionally, to begin developing flavor.
  • Sprinkle in the cinnamon, nutmeg, ginger, salt, and pepper, stirring to toast the spices for 30 seconds. Pour in the vegetable broth to cover the vegetables by about an inch and bring to a boil over medium-high heat.
  • Reduce heat to a gentle simmer, cover the pot with the lid slightly ajar, and cook for 25–30 minutes until the squash is completely tender and falls apart easily when pressed with a fork.
  • Remove the pot from heat and let cool for 5 minutes, then use an immersion blender to puree the soup directly in the pot until completely smooth and silky. If using a countertop blender, work in batches filling it only halfway and hold the lid down with a kitchen towel.
  • Stir in the coconut milk and maple syrup (if using), then taste and adjust seasoning with more salt and pepper as needed. Return to low heat and warm through, stirring until well combined.
  • Ladle the hot soup into bowls and finish with a swirl of coconut milk, a sprinkle of toasted pumpkin seeds, and a fresh sage leaf. Serve immediately with crusty bread on the side.

Notes

  • Choose the right squash: Look for butternut squash with matte, tan skin and no soft spots or green streaks — it should feel heavy for its size.
  • Roast for deeper flavor: For extra depth, roast the cubed squash at 400°F (200°C) for 25 minutes before adding it to the pot.
  • Don't skip the apple: It adds a subtle natural sweetness and slight tang that balances the squash beautifully — a ripe pear works equally well.
  • Use full-fat coconut milk: Light coconut milk won't deliver the same creamy richness; heavy cream is a great non-dairy-free alternative.
  • Adjust thickness: Add more broth for a thinner consistency, or simmer uncovered for 10–15 minutes to thicken and concentrate the flavors.
  • Save prep time: Pre-cut butternut squash from the grocery store works perfectly and eliminates the most tedious part of the recipe.
  • Make it ahead: This soup tastes even better the next day after the flavors have melded — it's ideal for meal prep.
  • Refrigerator storage: Store cooled soup in an airtight container for up to 5 days in the fridge; thin with a splash of broth when reheating as the soup thickens.
  • Freezer storage: Freeze in portion-sized containers for up to 3 months, leaving 1 inch of space at the top. Thaw overnight in the fridge before reheating.
  • Flavor variations: Try a curry-spiced version by swapping cinnamon and nutmeg for 2 tablespoons curry powder and 1 teaspoon turmeric, or add 1–2 chipotle peppers in adobo for a smoky kick.

Nutrition

Serving: 1BowlCalories: 180kcalCarbohydrates: 28gProtein: 3gFat: 8gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 620mgPotassium: 580mgFiber: 4gSugar: 8gVitamin A: 280IUVitamin C: 45mgCalcium: 8mgIron: 10mg
Keyword autumn comfort food, butternut squash soup, creamy vegetable soup, dairy free soup, fall soup recipe
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