This cozy butternut squash soup recipe is creamy and rich, with a delicious hint of sage. The perfect blend of sweet and savory, it's ready in under 30 minutes and is great for meal prep!
Just like this broccoli cheese soup, this butternut squash soup is creamy, hearty, and full of healthy ingredients. Make it on the stovetop, or whip up a batch in the Instant Pot!
The ultimate cozy fall meal - this butternut squash soup recipe is creamy and so flavorful! So simple to prepare, and tastes even better on day 2.
Reasons you'll love this recipe
- the butternut squash pairs perfectly with the flavors of the sage
- there is very little prep work required and it is ready in under 30 minutes
- it's freezer-friendly and works well for meal prep!rn
- it's easily made vegan
Ingredient notes
- Butternut squash, Onions and Carrots- I highly recommend fresh butternut squash over frozen for the best flavor. I have dabbled with pre-cut frozen butternut squash, but sadly have always been disappointed with a lack of flavor.
- Milk - can be swapped with unsweetened almond milk or coconut milk to make this recipe dairy free or vegan
- Stock - vegetable broth or chicken stock will work in this recipe.
- Sage - I've used dried whole sage leaves here, you can use an equal volume of fresh; if using ground sage, use ½ teaspoon
- Maple syrup - consider this optional; we love the sweetness it adds, but you can definitely leave it out!
Prepping your squash
- Start by cutting the ends of the squash, then cut it into 2 pieces across the middle.
- Use a vegetable peeler and peel the skin off the butternut squash. If you see green fibers, peel a second layer off.
- Next, use a spoon to scoop the seeds out the squash. Some people like to save the seeds for roasting.
- Finally, use a sharp knife to cut the butternut squash into 1 inch cubes.
Step by step instructions
Sauté
In a medium-sized pot, heat the olive oil over medium heat. Sauté the onion in the olive oil for 5-7 min, until translucent. Add the sage and cook for another 1 minute or so, until fragrant.
Simmer
Add the carrots, butternut squash, stock, maple syrup, and salt. Bring to a boil, reduce heat and simmer for 15 minutes, or until carrots and squash are tender.
Blend
Add the cup of milk and blend with an immersion blender until smooth and creamy (1-2 minutes). Alternatively, you could very carefully transfer to a stand blender and puree until smooth. To serve ladel into a bowl and add black pepper and salt to taste as well as a drizzle of heavy cream or milk if desired.
Tip - this is my favorite immersion blender
FAQ
This recipe uses 6 cups of butternut squash, cut into ¾ inch cubes. We have found that one average size butternut squash is about 6-8 cups. I suggest measuring out the cups once you have cubed the butternut squash.
YES! This soup keeps really well in the fridge for up to 5 days (and it tastes even better as it sits!), and it freezes for up to 3 months. I love these re-usable soup containers for the freezer.
YES! Swap the milk for unsweetened almond milk. Coconut milk is also great.
Roasted butternut squash soup will require a little more work, but it does create a deeper, more complex flavor. If you would like to roast your squash before prepping this soup preheat the oven to 400 degrees F.
Toss the cubed squash with olive oil, salt and pepper. Roast the squash about 30 minutes, turn and another 10-15 minutes until fork tender. Keep in mind the cooking time will vary based on how you cut the squash.
Storage + Reheating
Here’s how to store this butternut squash soup after cooking:
- Fridge – store in an airtight container in the refrigerator for up to 4 days
- Freezer – freeze in a glass or plastic freezer jar for up to 3 months; make sure it is completely cooled before freezing
- Thaw – thaw for 48 hours in the fridge, or immerse the jar partially in cold water for a few hours to speed the process
- Reheat – heat on medium heat in a pot on the stove; stir occasionally until warmed through
Did you make this? Tag me on social @sweetpeasandsaffron and be sure to leave a comment and rate the recipe!
Butternut Squash Soup Recipe
Ingredients
- 1 tablespoon olive oil
- 1 onion peeled and chopped
- 1 teaspoon dried sage leaves or ½ teaspoon ground sage
- 2 carrots peeled and sliced
- 6 cups butternut squash cubes peeled, seeds scooped out and cut into ¾ inch cubes
- 2 ½ cups chicken or vegetable stock
- 2 tablespoons maple syrup optional
- 1 teaspoon salt
- 1 cup milk dairy, almond milk, coconut milk all work
Instructions
- Sauté - in a medium-sized pot, heat the olive oil over medium heat. Sauté the onion in the olive oil for 5-7 min, until translucent. Add the sage and cook for another 1 minute or so, until fragrant.
- Simmer - add the carrots, butternut squash, stock, maple syrup, and salt. Bring to a boil, reduce heat and simmer for 15 minutes, or until carrots and squash are tender.
Tips:
- Fridge – store in an air tight container for up to 4 days
- Freezer – freeze in a glass or plastic freezer jar for up to 3 months; make sure it is completely cooled before freezing
- Thaw – thaw for 48 hours in the fridge, or immerse the jar partially in cold water for a few hours to speed the process
- Reheat – heat on medium heat in a pot on the stove; stir occasionally until warmed through
Video
Nutrition Information
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Sheila Windham says
This was my first time making this soup. It tastes really good to me. I used a roasted onion instead of sautéing and we'll probably top it with a dollop of yogurt or sour cream. I'm fixing a side salad and KA's Vermont Whole Wheat Honey Oat bread to go with it.
Alicia Jscquez says
What does the butternut squash look like
Jasmine @ Sweet Peas & Saffron says
Hi Alicia, there is a photo of the butternut squash in the "ingredient notes" section of this post. 🙂
Sue Yopek says
Hi Denise, this looks AMAZING! i have roasted frozen butternut squash puree I would like to use for this soup, do you know how much the cubes cook down so I have an idea approx how many cups of puree I will need?
Thank you!
Denise Bustard says
Hi Sue, unfortunately I don't know this.
Keyana says
How much is a portion size?
Denise Bustard says
Hi Keyana! I'm not 100% sure of what the exact measurements are, but probably close to 1 cup. I hope you enjoy!
Alisha says
How many squashes would I need for 6 cups?
Denise says
Hi Alisha! Squashes vary a lot in size, but I can get 8 cups from an average sized squash. Hope this helps!
Laurie says
This soup is amazing!! Winter in New England is the perfect location for this recipe. I served it with a salad and some warm French bread and our favorite wine. Thanks!
Denise says
Hi Laurie, I am so happy to hear you enjoyed your butternut squash soup! Thank you so much for coming back to leave a review.
Joan says
Made this tonight with coconut milk and ground sage. Topped it with cilantro leaves. We loved it!
Denise says
Yay! So happy you enjoyed, Joan! Thank you for taking the time to come back and leave a review.
mary bonaventure says
What do you swirl on the top?
Denise says
Hi Mary! You could swirl yogurt or coconut yogurt in, but I just did it to make the pictures look pretty. It's great without 🙂
Audrey Frankowski says
I have lots of fresh sage. Can I use it? How much? Thanks
Denise says
I bet that would work great in this recipe but unfortunately I'm not sure of how much you would use as I've only tested with dried sage.
Tricia says
Did you peel the squash or just seed it and cut it into small chunks?
Denise says
Hi Tricia! Yes, you need to peel the squash. I will update the recipe to be a bit more detailed 🙂
Julienne says
My new favorite soup recipe! So creamy and the perfect flavor. Not too sweet!
Denise says
So happy you enjoyed! Thanks so much for your review!