This healthier butternut squash soup recipe is thick and creamy, and full of flavor! The perfect way to enjoy butternut squash, and ready in under 30 minutes.
Creamy and dreamy is pretty much how I describe this butternut squash soup recipe...sigh!
After posting my favorite Healthy Broccoli Cheese Soup, I had to follow it up with another classic comfort food recipe!
Don't forget to pin this post to save it for later!
Reasons you'll love this butternut squash soup
- it's easy to make and is ready in under 30 minutes
- it's freezer-friendly
- Kai proclaimed it to be the "best soup ever!". <-- that is the highest of high praises!
How to make it
When it comes to butternut squash soup, you can't beat fresh butternut squash. I have dabbled with pre-cut frozen butternut squash, but sadly have always been disappointed with a lack of flavor.
- Sautee an onion in olive oil for 5-7 min.
- Add in some dried sage leaves (ground sage also works) and cook for 1 min.
- Add the carrots, butternut squash, salt, maple syrup and stock. Simmer 15 min.
- Puree with 1 cup of milk (or almond or coconut milk). I used my immersion blender
. - Enjoy!
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Can I freeze it?
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.
Can I make it vegan?
YES! Swap the milk for unsweetened almond milk. Coconut milk is also great.
Can I make it in the Instant Pot?
I bet you could! I'd follow the directions for this Vegan Carrot Ginger Soup.
Recipe tips
- Here's my favorite immersion blender
- I highly recommend fresh butternut squash over frozen
- here’s my favorite chef’s knife that made chopping a breeze (I wish I had bought a good one sooner!)
- Looking for more healthy soup recipes? Check out this Creamy Roasted Cauliflower Soup, this Vegan Carrot Ginger Soup, or these 36+ Healthy Soup Recipes
that made chopping a breeze (I wish I had bought a good one sooner!)
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
- In a medium-sized pot, heat the olive oil over medium heat.
- Add the onion and sauté for 5-7 minutes, until cooked through.
- Add the sage and cook for another 1 minute or so, until you can smell it.
- Add the carrots, squash, stock, maple syrup and salt. Bring to a boil, reduce heat and simmer for 15 minutes, or until carrots and squash are tender.
- 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.
- Enjoy!
Storage
- Store in a sealed container in the fridge for up to 5 days, or in the freezer for up to 3 months.
Sue Yopek
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
Hi Sue, unfortunately I don't know this.
Keyana
How much is a portion size?
Denise Bustard
Hi Keyana! I'm not 100% sure of what the exact measurements are, but probably close to 1 cup. I hope you enjoy!
Alisha
How many squashes would I need for 6 cups?
Denise
Hi Alisha! Squashes vary a lot in size, but I can get 8 cups from an average sized squash. Hope this helps!
Laurie
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
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
Made this tonight with coconut milk and ground sage. Topped it with cilantro leaves. We loved it!
Denise
Yay! So happy you enjoyed, Joan! Thank you for taking the time to come back and leave a review.
mary bonaventure
What do you swirl on the top?
Denise
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
I have lots of fresh sage. Can I use it? How much? Thanks
Denise
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
Did you peel the squash or just seed it and cut it into small chunks?
Denise
Hi Tricia! Yes, you need to peel the squash. I will update the recipe to be a bit more detailed 🙂
Julienne
My new favorite soup recipe! So creamy and the perfect flavor. Not too sweet!
Denise
So happy you enjoyed! Thanks so much for your review!