Butternut Squash Soup Recipe

Yields: 4-6 servings
Prep Time: 15-20 minutes
Cook Time: 35-45 minutes


  • 1 large butternut squash (about 3 pounds), peeled, seeded, and chopped into 1-inch cubes
  • 2 tablespoons olive oil
  • 1 medium yellow onion, chopped
  • 3 cloves garlic, minced
  • 1 teaspoon fresh thyme leaves (or 1/2 teaspoon dried thyme)
  • 1/2 teaspoon ground sage
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon ground cinnamon
  • 4 cups vegetable broth (or chicken broth if not making a vegetarian version)
  • 1/2 cup heavy cream (or full-fat coconut milk for a dairy-free option)
  • Salt and freshly ground black pepper to taste


  • Large stockpot or Dutch oven
  • Baking Sheet (if roasting)
  • Immersion blender or traditional blender


Choose Your Cooking Method:

Roasting (for deeper flavor):

  • Preheat oven to 400°F (200°C).
  • Toss butternut squash with 1 tablespoon of olive oil, a pinch of salt, and pepper. Spread out on a baking sheet.
  • Roast for 25-30 minutes or until tender and slightly caramelized on the edges.

Sautéing (for a quicker method):

  • You’ll use the stockpot for everything in this method.

Make Your Base:

Sauté the Aromatics:

  • Heat the remaining tablespoon of olive oil in the stockpot over medium heat.
  • Add onion and cook until softened, about 5 minutes.
  • Stir in garlic, thyme, sage, nutmeg, and cinnamon. Cook for 1 minute more, until fragrant.

Add Squash and Broth

  • If roasting: Add roasted squash to the pot.
  • If sautéing: Add the raw butternut squash to the pot.
  • Pour in the vegetable broth. Bring to a boil, then reduce heat to low and simmer for 20-25 minutes, or until squash is very tender.

Blend and Season:

  • Remove from heat. Carefully blend the soup until completely smooth. You can use:
  • Immersion blender: Blend directly in the pot.
  • Traditional blender: Work in batches, being VERY careful as hot liquid can cause the lid to explode.
  • Stir in cream (or coconut milk) and season generously with salt and pepper. Taste and adjust seasonings as needed.

Optional Garnishes:

  • A dollop of sour cream or crème fraîche
  • Drizzle of olive oil
  • Toasted pumpkin seeds (pepitas)
  • Chopped fresh herbs like parsley or chives
  • Crumbled bacon or crispy sage leaves


  • If you find the soup too thick, add additional broth or water to reach your desired consistency.
  • A pinch of cayenne pepper can add a touch of heat.
  • For a vegan version, use full-fat coconut milk and replace honey with maple syrup if desired.

Enjoy your delicious and comforting butternut squash soup!


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