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butternut squash soup in blue bowl on gray background
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5 from 8 votes

Butternut Squash Soup Recipe

This cozy butternut squash soup recipe is creamy and rich, with a delicious hint of sage and maple syrup. The perfect blend of sweet and savoury, it's ready in under 30 minutes and is great for meal prep!
Prep Time20 mins
Cook Time15 mins
Total Time35 mins
Course: Lunch
Cuisine: American
Servings: 6
Calories: 178kcal


  • Immersion blender


  • 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


  • 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.


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


Serving: 1/6 of the batch | Calories: 178kcal | Carbohydrates: 30g | Protein: 5g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 7mg | Sodium: 569mg | Potassium: 758mg | Fiber: 3g | Sugar: 12g | Vitamin A: 18345IU | Vitamin C: 32.2mg | Calcium: 134mg | Iron: 1.3mg