Cool autumn evenings just beg for a bowl of this Butternut Squash and Sweet Potato Soup. Roasting the squash and sweet potatoes intensifies their natural sweetness, while a hint of warming spices ties it all together. A splash of coconut milk gives it rich creaminess, making this a simple yet cozy meal that’s ready to warm you from the inside out.
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Ingredients for Butternut Squash and Sweet Potato Soup
For the soup
- Butternut Squash – Peeled, seeded, and cubed for that sweet, velvety texture we’re after.
- Sweet Potato – Cubed just like the squash for a creamy, hearty base.
- Olive Oil – A good drizzle helps caramelize those veggies to perfection.
- Yellow Onion – Finely chopped for a subtle savory depth.
- Garlic – Minced and added right at the end of cooking the onion for that aromatic punch.
- Vegetable Broth – The backbone of the soup, so go for a flavorful one.
- Heavy Cream – Stirred in at the end for a luxuriously smooth finish.
For the seasoning
- Ground Cinnamon – A touch of warmth that pairs beautifully with the squash and sweet potato.
- Ground Nutmeg – Just a pinch to elevate the earthy flavors.
- Salt – To bring everything together—season to your taste.
- Black Pepper – A little goes a long way for a hint of spice.
Cook Time for Creamy Butternut Soup
From start to finish, this comforting Butternut Squash and Sweet Potato soup comes together in just over an hour. Most of that is hands-off roasting time, allowing you to relax or whip up a quick side salad. It’s a wonderfully manageable time frame for a weeknight, yet the result tastes like it simmered all afternoon. For more speedy meal ideas, check out my other healthy soup recipes.
| Prep Time | Cook Time | Total Time |
|---|---|---|
| 20 minutes | 45 minutes | 65 minutes |
How to Make Roasted Squash Soup
I love how roasting the vegetables first builds such incredible flavor for this soup. It’s the simple secret to creating a deeply savory roasted squash and sweet potato bisque that feels truly special.
Step 1: Preheat & Prep
Preheat your oven to 400°F (200°C). Line a large, rimmed baking sheet with parchment paper.
Step 2: Roast the Veggies
In a large bowl, toss the cubed butternut squash and sweet potato with 1 tablespoon of olive oil until evenly coated. Spread the vegetables in a single layer on the prepared baking sheet. Roast for 25–30 minutes, or until the vegetables are tender and the edges are lightly caramelized.
Step 3: Sauté the Aromatics
While the vegetables roast, heat the remaining 1 tablespoon of olive oil in a large Dutch oven or stockpot over medium heat. Add the chopped onion and cook for 5–7 minutes, stirring occasionally, until softened and translucent. Add the minced garlic and cook for 1 more minute until fragrant.
Step 4: Simmer the Soup
Transfer the roasted squash and sweet potato to the pot. Add the vegetable broth, cinnamon, nutmeg, salt, and pepper. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 15 minutes to allow the flavors to combine.
Step 5: Blend Until Smooth
Use an immersion blender to puree the soup directly in the pot until smooth and creamy. Alternatively, blend the soup in batches using a stand blender, leaving the lid slightly ajar to release steam. You’re aiming for a beautiful velvety pureed vegetable soup.
Step 6: Finish & Serve
Stir in the heavy cream and warm the soup over low heat for 2–3 minutes. Taste and adjust the seasoning with additional salt and pepper if needed before serving.
Pro Tips & Tasty Tweaks
Over the years, I’ve made this Butternut Squash and Sweet Potato Soup more times than I can count. Here are my favorite little tricks to make it your own.
- Flavor Swap: For a different warming note, try a teaspoon of curry powder in place of the cinnamon and nutmeg. It makes for a wonderfully creamy spiced squash potato soup that’s a real crowd-pleaser.
- Diet Tweak: This recipe is naturally gluten-free! For a vegan version, simply swap the heavy cream for full-fat coconut milk. The result is just as rich and decadent.
- Prep Fix: If you’re short on time, picking up pre-cubed butternut squash from the grocery store is a huge time-saver. It makes this one of my go-to fall soup recipes for busy nights.
- Storage Tip: This soup stores beautifully. Let it cool completely before transferring it to an airtight container. It will keep in the fridge for up to 4 days, and the flavors meld even more. Gently reheat it on the stove, adding a splash of broth if it’s thickened up. You can also find more inspiration for using leftovers in this sweet potato black bean salad.
Butternut Squash and Sweet Potato Soup
Ingredients
- 1 medium butternut squash peeled, seeded, and cut into 1-inch cubes
- 1 large sweet potato peeled and cut into 1-inch cubes
- 2 tablespoons olive oil
- 1 large yellow onion finely chopped
- 2 cloves garlic minced
- 4 cups vegetable broth
- 1/2 cup heavy cream
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- 1/2 teaspoon salt or to taste
- 1/4 teaspoon black pepper or to taste
Method
- Preheat your oven to 400°F (200°C) and line a large, rimmed baking sheet with parchment paper.
- Toss the cubed butternut squash and sweet potato with 1 tablespoon of olive oil and spread them in a single layer on the prepared baking sheet. Roast for 25-30 minutes, or until the vegetables are tender and caramelized at the edges.
- While the vegetables roast, heat the remaining 1 tablespoon of olive oil in a large Dutch oven or stockpot over medium heat. Add the chopped onion and cook for 5-7 minutes, stirring occasionally, until softened and translucent. Add the minced garlic and cook for 1 more minute until fragrant.
- Add the roasted squash and sweet potato to the pot along with the vegetable broth, cinnamon, nutmeg, salt, and pepper. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 15 minutes to allow the flavors to meld.
- Carefully puree the soup using an immersion blender directly in the pot until completely smooth and creamy. Alternatively, work in batches to blend the soup in a stand blender, ensuring the lid is slightly ajar to allow steam to escape.
- Stir in the heavy cream and warm the soup through over low heat for 2-3 minutes. Taste and adjust seasoning with additional salt and pepper if desired before serving.
Nutrition
Private Notes
Tried this recipe?
Let us know how it was!Nutrition and Health Benefits
Beyond its incredible comfort, this Butternut Squash and Sweet Potato Soup is packed with goodness. It’s like a bowl full of autumn sunshine that truly nourishes you from the inside.
Sweet potatoes and butternut squash are powerhouses of Vitamin A, which is wonderful for vision and immune health. They also offer a good dose of fiber, keeping you feeling satisfied. To build a full menu around these nutritious ingredients, you might enjoy pairing this soup with my sweet potato black bean salad for a fiber-rich meal.
Choosing a flavorful vegetable broth as the base keeps the sodium in your control, making this a heart-healthy choice. For a deeper dive into the benefits of roasting vegetables with honey to enhance natural sweetness without added sugar, the team at BBC Good Food offers great insights. If you’re looking for more hearty, nutrient-dense options, my collection of healthy soup recipes is a great place to start.
A Lighter Version of Creamy Butternut Soup
I know many of you are mindful of calories, and I’m happy to say this soup adapts beautifully for a lighter meal. The goal is to keep that signature velvety pureed vegetable soup texture while trimming a few calories.
Instead of heavy cream, try using half-and-half or even whole milk for a lighter creaminess. For a completely dairy-free and rich option, full-fat coconut milk is my absolute favorite swap. It adds a subtle tropical note that works wonderfully with the squash.
You can also boost the volume and nutrients by adding an extra cup of vegetable broth. This creates a larger batch with the same great flavor. For another light and satisfying dish, my chicken butternut squash curry uses similar ingredients for a flavorful, lower-calorie dinner. And if you love the taste of sweet potato in savory dishes, this Southwest ground beef and sweet potato skillet is another family-friendly, balanced option.
Thoughtful Tips for Special Diets
I firmly believe that good food should be accessible to everyone, no matter your dietary needs. Sitting around the table with loved ones is what it’s all about, and I want you all to feel included. So, if you’re sugar-conscious or managing conditions like diabetes, here are a few gentle tweaks I’ve found helpful for making this soup even more diabetic-friendly.
First, the natural sugars in the veggies caramelize beautifully during roasting, which often provides enough sweetness on its own. If you want to avoid any spikes, you can simply omit the cinnamon, as warm spices can sometimes enhance the perception of sweetness.
Secondly, paying attention to portion size is a simple and effective strategy. A cozy cup of this soup makes a perfect starter or a light lunch paired with a protein, like a side salad with grilled chicken. For a low glycemic approach, you could also try using a natural sweetener like a tiny pinch of stevia if you feel the soup needs it after blending, though I often find it doesn’t.
How to Serve Butternut Squash and Sweet Potato Soup
One of my favorite memories of this soup involves a chilly evening last November. My cousin visited from out of town, and after a long day of exploring the local market, we came home to a pot of this savory autumn vegetable puree simmering on the stove. We ladled it into big, rustic bowls, garnished with a drizzle of cream and a handful of toasted pecans, and just talked for hours. It was one of those simple, perfect moments that remind me food is so much more than fuel—it’s connection.
For a beautiful presentation, I love to top each bowl with a sprinkle of pumpkin seeds (pepitas) for crunch, a swirl of cream or coconut milk, and maybe a fresh herb like thyme or a tiny pinch of smoked paprika. A side of crusty, whole-grain bread is non-negotiable in our house for dipping!
This baked squash potato comfort soup pairs wonderfully with a simple green salad with a sharp vinaigrette to cut through the richness. For a heartier fall feast, it’s fantastic alongside my maple pecan roasted sweet potatoes or a classic sweet potato casserole if you’re serving a crowd during the holidays.
Mistakes to Avoid
Over the years, I’ve made my share of mistakes with this Butternut Squash and Sweet Potato Soup, so I want to help you avoid a few common pitfalls. There’s nothing worse than putting love into a dish only to have it turn out less than perfect.
First, be careful not to under-roast your vegetables. If they aren’t caramelized enough, you’ll miss that deep, sweet flavor that makes this roasted squash and sweet potato bisque so special. I always roast until the edges are slightly browned—it makes all the difference.
Another mistake is over-blending while the soup is too hot. I once splattered my entire kitchen with bright orange soup because I got too eager. Let it cool slightly before you puree, and work in batches if your blender isn’t vented.
Finally, overseasoning too early can throw everything off. Since the broth reduces as it simmers, I’ve learned to season lightly at first, then do a final taste and adjust just before serving. For more technique tips, the guide from BBC Good Food on roasting vegetables with honey is a wonderful resource. And if you’re looking for another forgiving, hard-to-mess-up recipe, my sweet potato chicken soup is a great option for beginners.
How to Store Butternut Squash and Sweet Potato Soup
I’ll never forget the year my mother made a triple batch of this soup for our Thanksgiving week. She stored it in glass jars, and every day, we’d heat up a bowl for lunch—it was like a warm hug during a busy season. Proper storage means you can enjoy this comfort anytime.
Let the soup cool completely before transferring it to airtight containers. It will keep in the refrigerator for up to 4 days. For longer storage, this creamy spiced squash potato soup freezes beautifully. I freeze it in portion-sized containers for up to 3 months.
When reheating, do it gently over medium-low heat, stirring occasionally. If it has thickened in the fridge, just whisk in a little broth or water to bring it back to that perfect, velvety pureed vegetable soup consistency. For more make-ahead ideas, check out my collection of fall soup recipes or my Mexican sweet potato chicken soup which also stores wonderfully.
Try This Butternut Squash and Sweet Potato Soup Yourself
I truly hope you’ll give this recipe a try. It’s one of those dishes that feels like a warm embrace on a cool day, and it has brought so much joy to my family’s table. I’d love to hear how it turns out for you!
If you’re looking for more inspiration, my site is full of recipes that celebrate the seasons. You might enjoy my classic butternut squash soup, a hearty collection of fall soups, or even more ways to use butternut squash. For another cozy favorite, my grilled sweet potato wedges are always a hit.
No matter what you choose to make, I hope it brings warmth and connection to your kitchen. Happy cooking!
Frequently Asked Questions
Can I make butternut squash soup ahead of time?
Absolutely! This soup is actually better the next day. Let it cool completely and store it in an airtight container in the fridge for up to 4 days. The flavors have more time to meld, making it even more delicious.
How do you thicken butternut squash soup?
The natural starch from the roasted squash and sweet potatoes creates a beautifully thick puree. If you find your soup is too thin after blending, simply simmer it uncovered for a few extra minutes to reduce and concentrate the flavors.
Is butternut squash soup good for weight loss?
It can be! It’s packed with fiber and nutrients, which helps you feel full. For a lighter version, skip the heavy cream and use vegetable broth. Pair it with a lean protein for a balanced, satisfying meal. Explore more healthy soup recipes for ideas.
Can you freeze butternut squash and sweet potato soup?
Yes, it freezes wonderfully. Cool it completely and portion it into freezer-safe containers, leaving a little space for expansion. It will keep for up to 3 months. Thaw in the refrigerator overnight before reheating.
Cozy Fall Recipes Your Family Will Love
As the leaves turn, there’s nothing better than curling up with a warm, homemade dish. These are some of my most-loved recipes for the season.
Sweet Potato Casserole – A holiday classic with a crunchy pecan topping that’s always the first dish to disappear.
Chicken Butternut Squash Curry – A fragrant, weeknight-friendly curry that’s both comforting and packed with flavor.
Southwest Ground Beef and Sweet Potato Skillet – A one-pan wonder that’s hearty, healthy, and on the table in under 30 minutes.
Homemade Sweet Potato Chips – A crispy, baked snack that’s perfect for dipping and absolutely guilt-free.
