Butternut Squash Soup welcomes autumn with its creamy richness, blending roasted squash with a touch of cinnamon and nutmeg. Roasting the squash deepens its flavor before blending into a velvety smooth texture with vegetable broth and cream. Ready in about an hour, this soul-warming soup is ideal for a cozy lunch or simple weeknight dinner that brings comfort to the table.
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Table of Contents
Ingredients for Butternut Squash Soup
For the Soup
- Butternut Squash – Peeled, seeded, and cubed for roasting. Roasting brings out its natural sweetness, so don’t skip this step!
- Olive Oil – Just enough to coat the squash and help it caramelize perfectly in the oven.
- Yellow Onion – Finely chopped and sautéed to build a flavorful base. Yellow is my go-to for soups—it’s sweet and mellow.
- Garlic – Minced and added to the pot for that aromatic punch. Fresh is best here!
- Low-Sodium Vegetable Broth – Keeps the soup light and lets the squash shine.
- Ground Cinnamon – Adds a warm, cozy undertone that pairs so well with squash.
- Ground Nutmeg – Just a pinch to enhance the richness and depth.
- Heavy Cream – Stirred in at the end for a silky, luxurious texture.
- Salt – To taste, because seasoning is everything.
- Black Pepper – Freshly ground is the way to go for that little kick.
Cook Time for Roasted Butternut Squash Soup
Good things take a little time, and this savory pureed soup with nutmeg and cream is no exception. I always feel it’s worth the wait when that first warm spoonful hits.
Let’s break down the timing for this easy baked squash soup recipe.
| Step | Time |
|---|---|
| Prep Time | 20 minutes |
| Cook Time | 40 minutes |
| Total Time | 60 minutes |
While your butternut squash soup simmers, you might want to browse some of my other healthy fall dinner recipes for more seasonal inspiration.
How to Make Creamy Butternut Squash Soup
Step 1: Roast the Squash
Preheat your oven to 400°F. Meanwhile, toss the cubed butternut squash with that tablespoon of olive oil on a baking sheet, spreading it out in an even layer. Roast for 25–30 minutes, or until the squash is tender and lightly caramelized with golden edges.
Step 2: Sauté the Aromatics
Heat a large pot over medium heat. Add the chopped onion and cook for 5–7 minutes, stirring occasionally with a wooden spoon, until softened and translucent.
Step 3: Add Garlic
Add the minced garlic to the pot and cook for 1 minute, stirring constantly, until fragrant and just beginning to turn golden.
Step 4: Simmer the Soup Base
Transfer the roasted butternut squash to the pot with the onions and garlic. Add the vegetable broth, cinnamon, and nutmeg. Bring the mixture to a simmer and cook for 10 minutes, allowing the flavors to blend and the squash to fully soften.
Step 5: Blend Until Smooth
Use an immersion blender to puree the soup directly in the pot until smooth and creamy. Alternatively, carefully transfer the soup in batches to a blender and blend until smooth, then return it to the pot.
Step 6: Finish and Serve
Stir in the heavy cream and season with salt and pepper to taste. Warm the soup gently for 2–3 minutes over low heat, stirring occasionally, until heated through. Serve your beautiful spiced autumn vegetable soup warm.
Pro Tips & Tasty Tweaks
Over the years, I’ve picked up a few tricks for making this velvety smooth squash and garlic soup truly shine. Here are some of my favorite ways to customize it.
- Flavor Swap: For a different warmth, try a pinch of ginger or a dash of curry powder instead of cinnamon. It gives the soup a whole new personality!
- Diet Tweak: To make it dairy-free, swap the heavy cream for coconut milk. It adds a lovely subtle sweetness that pairs wonderfully with the squash.
- Texture Fix: If your soup is too thick after blending, simply whisk in a little extra broth or water until it reaches your perfect consistency.
- Storage Tip: This soup stores beautifully. Let it cool completely before transferring to an airtight container. It will keep in the fridge for up to 4 days, making it a fantastic make-ahead option for healthy soups. Reheat gently on the stovetop, stirring occasionally. You can also pair a reheated bowl with a slice of my roasted sweet potato kale quinoa salad for a complete meal.
Butternut Squash Soup
Ingredients
- 1 medium butternut squash peeled, seeded, and cut into 1-inch cubes
- 1 tablespoon olive oil
- 1 medium yellow onion finely chopped
- 2 cloves garlic minced
- 4 cups low-sodium vegetable broth
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- 1/2 cup heavy cream
- Salt to taste
- Black pepper to taste
Equipment
- oven
- saucepan
- Immersion Blender
Method
- Preheat the oven to 400°F. Toss the cubed butternut squash with olive oil on a baking sheet, spreading it out in an even layer. Roast for 25-30 minutes, or until the squash is tender and lightly caramelized.
- While the squash roasts, heat a large pot over medium heat. Add the chopped onion and cook for 5-7 minutes, stirring occasionally, until softened and translucent.
- Add the minced garlic to the pot and cook for 1 minute, stirring constantly, until fragrant.
- Add the roasted butternut squash, vegetable broth, cinnamon, and nutmeg to the pot. Bring to a simmer and cook for 10 minutes, allowing the flavors to meld.
- Use an immersion blender to puree the soup until smooth and creamy. Alternatively, carefully transfer the soup in batches to a blender and blend until smooth.
- Stir in the heavy cream and season with salt and pepper to taste. Warm the soup gently for 2-3 minutes, stirring occasionally, until heated through. Serve warm.
Nutrition
Private Notes
Tried this recipe?
Let us know how it was!Nutrition and Health Benefits
Beyond its comforting flavor, this creamy roasted squash soup with cinnamon is packed with goodness that makes you feel as good as it tastes. I love knowing that something so delicious can also be so nourishing.
Butternut squash is rich in vitamins A and C, which support vision and immunity, while the fiber helps keep you full and satisfied. Using low-sodium broth and heart-healthy olive oil keeps this savory pureed soup with nutmeg and cream light yet deeply satisfying.
Here’s a quick look at what makes this easy baked squash soup recipe a nutritional winner:
| Nutrient | Benefits |
|---|---|
| Vitamin A | Supports vision and skin health |
| Vitamin C | Boosts immunity and antioxidant protection |
| Fiber | Promotes digestive health and satiety |
| Potassium | Helps maintain healthy blood pressure |
For those watching their intake, this spiced autumn vegetable soup can be part of a balanced approach to eating. I often pair it with my roasted broccoli and cauliflower for a complete nutrient-packed meal that never feels like deprivation.
According to experts at roasting butternut squash, the caramelization process not only enhances flavor but may also make certain nutrients more bioavailable. It’s wonderful when technique and health benefits align so beautifully!
If you’re looking for more wholesome options, browse my collection of healthy soup recipes for inspiration throughout the seasons.
A Lighter Version of Creamy Butternut Squash Soup
Sometimes you want all the comfort with a little less richness, and I’ve perfected a lighter approach that doesn’t sacrifice flavor. This version lets the natural sweetness of the squash shine while keeping things beautifully simple.
Instead of heavy cream, I use either coconut milk or plain Greek yogurt for that velvety texture. The coconut milk adds a subtle tropical note that pairs wonderfully with the warming spices, while Greek yogurt provides extra protein and tang.
For an even lighter touch, you can simply use extra vegetable broth and blend until incredibly smooth. The roasting process creates such deep flavor that you might not miss the cream at all!
I love serving this lighter butternut squash soup with my grilled sweet potato wedges for a satisfying meal that feels indulgent without being heavy.
Another favorite pairing is this soup alongside my colorful vegetable side dishes for a complete plant-based feast that celebrates seasonal produce at its best.
Thoughtful Tips for Special Diets
Over the years, I’ve shared this recipe with friends who have different dietary needs, and I’ve learned so many clever adaptations along the way. Whether you’re cooking for someone with specific requirements or exploring new ways of eating yourself, these tips might come in handy.
For a diabetic-friendly version, I often skip the cream entirely and rely on the natural sweetness of the roasted squash. The cinnamon and nutmeg provide such warmth that you don’t need any added sugar. If you prefer a touch more sweetness, a little stevia works beautifully without affecting blood sugar levels.
This recipe is naturally sugar-free as written, making it wonderful for those watching their sugar intake. The squash caramelizes during roasting, creating its own natural sweetness that needs no enhancement.
For low glycemic index considerations, pairing your butternut squash soup with a protein-rich side like grilled chicken or lentils can help create a more balanced meal that’s both satisfying and blood sugar friendly.
How to Serve Butternut Squash Soup
I’ll never forget the first time I served this soup to my grandmother—she smiled that slow, contented smile that told me I’d captured something special. Now, every time I make this velvety smooth squash and garlic soup, I think of her sitting at my kitchen table, blowing gently on a spoonful before declaring it “just right.”
For weeknight dinners, I keep it simple with a swirl of yogurt and some fresh herbs. But when friends come over, I love garnishing with toasted pumpkin seeds, a drizzle of sage-infused oil, or even some crispy fried shallots for texture contrast.
This butternut squash soup pairs wonderfully with crusty whole grain bread for dipping, or for something heartier, try it alongside my potato squash casserole during the cooler months.
For holiday gatherings, it makes a elegant starter before main courses. I often include it in my healthy Thanksgiving sides lineup—it’s always a welcome comfort amid the richer traditional dishes.
However you choose to serve it, this creamy butternut squash soup brings warmth and nourishment to any table. It’s one of those recipes that feels like a hug in a bowl, perfect for quiet nights alone or joyful gatherings with loved ones.
Mistakes to Avoid
Over the years, I’ve made plenty of mistakes with this creamy butternut squash soup recipe—and learned valuable lessons from each one. I remember the first time I rushed the roasting process, ending up with squash that didn’t caramelize properly. The soup lacked that deep, sweet flavor that makes this dish so special.
Here are the most common pitfalls I’ve encountered, along with simple fixes that ensure perfect results every time:
Underseasoning during roasting: Don’t be shy with salt and pepper before roasting. The seasoning penetrates the squash better during cooking than if you try to add it later to the pureed soup.
Overcrowding the baking sheet: Give your squash pieces space to breathe. If they’re too close together, they’ll steam rather than roast, missing that beautiful caramelization that gives this roasted butternut squash soup its depth of flavor.
Blending while too hot: I learned this the hard way when a lid once popped off my blender, creating quite the kitchen mess. Let your soup cool slightly before blending to avoid pressure buildup.
Adding all the broth at once: Start with about three-quarters of the broth when blending, then add more until you reach your preferred consistency. This ensures your velvety smooth squash and garlic soup isn’t too thin or too thick.
Skipping the taste test: Always taste and adjust seasoning after blending. The flavors change dramatically once everything is combined, so you might need an extra pinch of salt or dash of cinnamon.
These small adjustments make all the difference between a good soup and an unforgettable one. Trust me—I’ve made the mistakes so you don’t have to!
How to Store Butternut Squash Soup
My grandmother always said soup tastes better the next day, and she was absolutely right. I love making a big batch of this creamy roasted squash soup with cinnamon on Sunday afternoons, filling my kitchen with that warm, spicy aroma that promises easy meals throughout the week.
Proper storage keeps your soup tasting fresh and delicious. Here’s how I preserve that just-made flavor:
Let the soup cool completely before storing—I usually leave it on the counter for about an hour. Then transfer it to airtight containers, leaving about an inch of space at the top for expansion if freezing.
In the refrigerator, your savory pureed soup with nutmeg and cream will keep beautifully for 4-5 days. For longer storage, freeze it in portion-sized containers for up to 3 months. I often use freezer bags laid flat to save space.
When reheating, do so gently over medium-low heat, stirring occasionally. If the soup seems too thick after storage, simply whisk in a little extra broth or water until it reaches your preferred consistency.
This easy baked squash soup recipe also freezes wonderfully alongside my healthy fall dinner recipes, making meal planning during busy seasons so much simpler.
For single servings, I sometimes freeze the soup in ice cube trays, then transfer the frozen cubes to bags. They’re perfect for quick lunches or when I want just a small bowl of comfort.
Try This Butternut Squash Soup Yourself
There’s something truly magical about watching golden roasted squash transform into silky soup that warms you from the inside out. I still remember the first time I made this spiced autumn vegetable soup for my book club—the way everyone gathered around the pot, sharing stories and second helpings like we were old friends reuniting.
This recipe has become one of those cherished traditions in our home, much like my Mexican sweet potato chicken soup during chilly evenings or my Tom Kha Gai soup when we’re craving something bright and comforting.
Whether you’re cooking for a cozy night in or preparing healthy Thanksgiving sides for a crowd, this butternut squash soup recipe adapts beautifully to any occasion. It pairs wonderfully with my roasted sweet potato kale quinoa salad for a complete nutrient-packed meal.
I’d love to hear how it turns out in your kitchen! Share your experience with this creamy butternut squash soup—and if you discover any delightful variations of your own.
For more inspiration, explore my collection of healthy soup recipes or discover new favorites among my healthy baking recipes for those times when something sweet calls your name.
Frequently Asked Questions
How do you make roasted butternut squash soup?
Start by roasting cubed butternut squash with olive oil, salt, and pepper until caramelized and tender. Then sauté onions and garlic, add the roasted squash and broth, simmer until flavors meld, and blend until smooth. Finish with warming spices like cinnamon and nutmeg for that signature cozy flavor.
Can you make butternut squash soup with coconut milk?
Absolutely! Coconut milk creates a lovely dairy-free version of creamy butternut squash soup. I often use full-fat coconut milk for richness, but light coconut milk works well too. The subtle tropical notes pair beautifully with the warming spices in this recipe.
What’s the easiest butternut squash soup recipe?
My easy butternut squash soup recipe requires just roasting the squash with basic seasonings, then blending with broth and spices. For an even simpler version, you can use pre-cubed squash from the grocery store. The roasting does all the flavor work for you!
Can you make 3 ingredient butternut squash soup?
While I prefer more complex flavors, a simple version with just roasted butternut squash, vegetable broth, and a touch of cinnamon can work. The natural sweetness of properly roasted squash creates a satisfying base that needs little enhancement.
How many calories are in butternut squash soup?
A serving of my basic butternut squash soup recipe contains about 120-150 calories, depending on whether you add cream or keep it light. Using vegetable broth and minimal oil keeps it naturally low-calorie while still being deeply satisfying.
What makes a classic butternut squash soup?
A classic butternut squash soup typically features roasted squash, aromatics like onion and garlic, vegetable or chicken broth, and warming spices like nutmeg and cinnamon. The creamy texture—whether from actual cream or blended vegetables—is what makes it so comforting and beloved.
Cozy Fall Recipes You’ll Make Again and Again
When the air turns crisp and leaves begin to fall, these comforting dishes become regulars in our kitchen rotation.
Classic Chicken Soup – Nothing beats this timeless comfort food with tender chicken and nourishing broth.
Maple Pecan Sweet Potatoes – Sweet, crunchy, and utterly irresistible alongside any autumn meal.
Garlic Herb Spaghetti Squash – A low-carb alternative to pasta that feels just as comforting and satisfying.
Sweet Potato Chicken Soup – Hearty and nourishing with chunks of sweet potato and tender chicken in every spoonful.
