Butternut Squash Soup

by Сашка

This cozy Butternut Squash Soup is sweetened with apple and seasoned with warming spices like ginger, cinnamon, and paprika. It’s made with coconut milk, so it’s also dairy-free and vegan.

Butternut Squash Soup

This Butternut Squash Soup has a creamy texture and is so good and easy to make. To make it extra flavorful, the butternut squash is roasted in the oven with the apples, onion, and sage to enhance the flavor, and then it’s blended with coconut milk and ginger. This butternut soup is perfect with a salad or sandwich for lunch or as a starter for dinner. More healthy butternut squash soup recipes to try are this Coconut Curry Butternut Squash Soup or this Slow Cooker Butternut Squash Soup.

Why This Easy Butternut Squash Soup Recipe Works

  • Healthy: This butternut squash soup with apples is high in fiber and low in calories.
  • Rich in Nutrients and Antioxidants: Butternut squash contains vitamins A, C, and E, potassium, and magnesium. Plus, it has antioxidants and anti- inflammatory compounds, which can help decrease inflammation.
  • Satisfies Dietary Restrictions: This soup is excellent for vegetarian, vegan, low-fat, dairy-free, or gluten-free diets.
  • Easy: This recipe is simple: roast the vegetables, bring everything to a boil in a pot, and puree with an immersion blender.

Butternut Squash Soup


  • Olive Oil: Toss the vegetables in olive oil before roasting.
  • Butternut Squash: Peel and cube one butternut squash. Follow this tip for cutting butternut to make it simpler. Or buy pre-cut butternut squash.
  • Apple: Using a sweet apple, like Fuji, Gala, or Honeycrisp, naturally sweetens the soup.
  • Onion: Roughly chop one small onion.
  • Sage is earthy and pairs beautifully with butternut squash.
  • Spices: Cinnamon, paprika, and nutmeg add sweetness, warmth, and depth of flavor.
  • Vegetable Broth makes up the base of this soup. You can also use chicken broth.
  • Light Coconut Milk provides creaminess while keeping the butternut squash soup dairy-free and vegan.
  • Ginger: Grate a tablespoon of fresh ginger for warmth and spice.
  • Salt seasons the soup and enhances the flavor. Add to taste.

How to Make Butternut Squash Soup

  1. Roast Veggies: Combine the squash, apple, onion, sage, salt, cinnamon, and paprika in a large oven-safe pot or Dutch oven and toss with olive oil. Roast at 400°F for 30 minutes until the squash is tender, then transfer it to the stove in a large soup pot.
  2. Remaining Ingredients: Add the broth, coconut milk, ginger, salt, and nutmeg and stir, bring it to a simmer.
  3. Blend: Use an immersion blender and blend until smooth.
  4. How to Serve: Spoon the soup into a bowl, drizzle with coconut milk if desired, and sprinkle with a pinch of nutmeg.

Butternut Squash Soup

Butternut Squash Soup


  • Save time by buying pre-peeled and prechopped butternut squash at the supermarket.
  • Squash: Substitute butternut with pumpkin or acorn squash.
  • Toppings: Add some toasted pumpkin seeds for garnish.
  • Cream: If you prefer to omit coconut milk use a little heavy cream instead.
  • To make it creamier without cream you can add a few small potatoes and puree.
  • Spices and Fresh Herbs: Play around with different flavor profiles by adding curry powder, cayenne pepper, garlic, fresh thyme or rosemary.
  • No immersion blender? Transfer the soup to a regular blender in batches. Remove the plastic cap on the lid and cover it with a dishtowel before pureeing to let the steam escape.
Read also:
Slow Cooker Chicken Enchiladas

What to Serve with Butternut Squash Soup

  • Soak up the broth with a piece of baguette or multigrain bread.
  • Eat it with a side salad or sandwich, like this Turkey Club or Tomato Sandwich.
  • Serve the roasted butternut squash soup as a starter with chicken or pork and a green vegetable, like roasted broccoli or green beans.


Store this easy butternut squash soup in the refrigerator for up to 5 days or in the freezer for 3 months. If freezing, to thaw transfer the container to the fridge the night before eating and then microwave or reheat it on the stove until warm.


Does butternut squash need to be peeled for soup?

Yes, you need to peel butternut squash before adding it to soup. The skin is tough, and the soup’s consistency won’t be smooth if you leave it on. Microwaving the squash for a few minutes first will make peeling and cutting it easier.

How do you thicken butternut soup?

Roasting the vegetables and pureeing them thickens butternut squash soup without adding cream.

Butternut Squash Soup

More Butternut Squash Recipes You’ll Love

Butternut Squash Soup

5 from 5 votes 2 Cals:144 Protein:3 Carbs:28 Fat:4 This cozy Butternut Squash Soup is sweetened with apple and seasoned with warming spices like ginger, cinnamon, and paprika. It’s made with coconut milk, so it’s also dairy-free and vegan. Course: Dinner, Lunch, Soup Cuisine: American

Butternut Squash Soup

Prep: 20 minutes minsCook: 40 minutes minsTotal: 1 hour hr Print Rate Pin Save Saved! WW Points Yield: 6 servings Serving Size: 1 1/3 cups 1x2x3x


  • 1 tablespoons olive oil
  • 6 cups cubed, peeled butternut squash (about 30 ounces)
  • 1 large sweet apple, peeled and roughly chopped
  • 1 small onion, roughly chopped
  • 2 tablespoon chopped fresh sage
  • 1/2 teaspoons ground cinnamon
  • 1/2 teaspoon paprika
  • 4 1/2 cups vegetable broth
  • 1/2 cup canned light coconut milk, plus more for garnish
  • 1 tablespoon fresh grated ginger
  • 1/4 teaspoon freshly grated nutmeg
  • 1/2 teaspoon kosher salt


  • Preheat oven to 400F.
  • In a large heavy oven safe pot or dutch oven, combine squash, apple, onion, chopped sage, 1/4 teaspoon salt, cinnamon and paprika, toss with 1 tablespoon olive oil. Roast until the squash is tender, about 30 minutes. Transfer to the stove.
  • Add the broth, coconut milk, ginger, 1/4 teaspoon salt and nutmeg and bring to a boil. Use an immersion blender and blend until smooth (or transfer to the blender, in batches).
  • To serve, drizzle more coconut milk on top, if desired and sprinkle with a pinch of nutmeg.


Makes 8 cups.


Serving: 1 1/3 cups, Calories: 144 kcal, Carbohydrates: 28 g, Protein: 3 g, Fat: 4 g, Saturated Fat: 1.5 g, Sodium: 199 mg, Fiber: 5 g, Sugar: 10 g

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