Butternut Squash Soup Recipe

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.

Ingredient notes

• Butternut squash - 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
• 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!

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Prepping your squash

1. Start by cutting the ends of the squash, then cut it into 2 pieces across the middle.
2. Use a vegetable peeler and peel the skin off the butternut squash. If you see green fibers, peel a second layer off.
3. Next, use a spoon to scoop the seeds out the squash. Some people like to save the seeds for roasting.
4. 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 blend until smooth.

Tip - this is my favorite immersion blender

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FAQ

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Storage + Reheating

Here’s how to store this butternut squash soup after cooking:

• 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