Delicious and creamy butternut squash soup recipe that’s easy to make. Sauteing the squash with apples, vegetables, and fresh herbs enhances the flavor. All you need is some crusty bread for dunking.
Recipe Science
- Butternut squash’s natural starch creates a creamy texture when blended, so no extra thickeners are needed.
- For sweeter squash, start with dry heat for the best soup flavor. Sauté first to caramelize its natural sugars at 230ºF (110ºC).
- Heavy cream adds richness and, when puréed, traps air in its fat, creating a lighter, velvety texture.
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Featured Comment 4
“This soup is so good!! The flavors are warm and comforting ☺️ Thank you for this wonderful recipe. It will now be my go-to butternut squash soup recipe.”—Sheila
Why It Works
If you’re looking for a hearty meal, make a pot of this easy butternut squash soup. This winter squash is packed with nutrients, making it a healthy meal for chilly nights. I love this soup for meal prep and enjoyment throughout the week.
Combining two methods, saute and simmer, boosts the nutty flavor of the gourd and softens the flesh. When blended, it breaks down into a thick and smooth consistency. I added fall-inspired ingredients like apples, cinnamon, and nutmeg to fill your home with incredible aromas.
Ingredients You’ll Need
- Squash: Butternut squash is a starchy gourd. When cooked and blended, the flesh becomes super creamy. There’s no need to add extra thickening agents like flour or cornstarch to increase the viscosity.
- Apples: My top picks are Granny Smith for the most robust malic acid note, Honeycrisp, sweet and tangy, or Fuji for the sweetest pick. No added sugar is needed. It all comes naturally from the fructose in the fruit.
- Alliums: Diced onions and minced garlic are sauteed in olive oil to mellow the pungent flavors.
- Herbs: Thyme and sage add a robust herbaceous note to the mild squash.
- Dairy: Heavy whipping cream adds a rich, velvety consistency to the soup.
- Spices: Ground cinnamon and nutmeg add a baked aroma. They make the soup taste a little like dessert without the extra sugar.
- Liquid: Vegetable stock or broth helps to thin the soup, without diluting the flavors.
- Garnish: Crunchy pepitas add a welcomed texture contrast to the creamy soup.
See the recipe card below for all ingredients and measurements (US and metric).
Ingredient Substitutions
- Apple Alternatives: Try different types of apples for the soup. Try Granny Smith for a more tart flavor. Envy, Gala, or Pink Lady add a sweeter flavor.
- Cream Swap: For a dairy-free alternative, use canned unsweetened coconut milk.
- Spice Options: Experiment with ginger, cardamom, allspice, cloves, or even curry powder. When I’m in a pinch for time, I add my homemade pumpkin pie spice to the soup, it’s delicious!
- Herbs: Try tarragon, oregano, or lavender. Garnish with chervil, dill, chives, or basil.
- Toppings: Add homemade croutons, grated parmesan cheese, pecans, walnuts, or sunflower seeds.
How to Make Butternut Squash Soup
Step 1: Prepare the Butternut Squash
The trickiest part of making this soup is cutting the butternut squash. The tough and fibrous skin requires careful handling. The skin is edible and softens once cooked if you want to leave it on. However, I like to peel the skin for the creamiest texture.
Trim the stem and root end, then use a Y-peeler to remove the skin. You can scoop out the seeds and roast them for a snack, just like my roasted pumpkin seeds recipe! Cut the flesh into 3/4-inch cubes.
Experimentation Encouraged: I like to saute the squash for a one-pot stovetop meal, but if you prefer, make roasted butternut squash soup. Toss with olive oil and roast the butternut squash on a rimmed baking sheet to add a more caramelized flavor.
Step 2: Saute the Butternut Squash
To develop a flavorful crust on the surface of the butternut squash, sauté the cubes in olive oil over medium heat. Spread them in a single layer in the large soup pot or dutch oven. I let them sit undisturbed, occasionally stirring until lightly golden brown.
Ingredient Chemistry: This process mimics roasting and develops caramelized notes that enhance the nutty squash’s natural sweetness.
Step 3: Cook the Aromatics
Add the diced yellow onions until translucent and golden in color to mellow out the raw sulfurous taste. This process helps to balance the savory squash. Minced garlic, along with fresh sage and thyme, is briefly cooked.
Adding it to the hot fat will help to draw out the fat-soluble flavors of the herbs, onion, and garlic, making for a much more flavorful soup.
Step 4: Cook the Apples
Apples are a surprise ingredient that I like to add for a soft tartness to enhance the creamy, slightly sweet taste of the butternut squash. I do this for my pumpkin soup and Instant Pot butternut squash recipe too! Cut the apples into 1/2-inch dice, then saute them for about 5 minutes until crisp-tender. They will fully soften once simmered.
Step 5: Simmer the Soup
Simmer in vegetable broth or stock to further tenderize the squash, fruit, and vegetables. Chicken stock also works well. I season the liquid with salt and pepper.
Bring the soup to a boil, reduce the heat to a simmer, and cover. The squash should be very tender and easily break into tiny particles when pureed. The process takes about 15 minutes.
Step 6: Puree the Soup
I purée the soup in the same pan using a hand immersion blender. For a very smooth consistency, use a high-speed blender or food processor.
Step 7: Season the Soup
Pureéing the heavy cream, cinnamon, and nutmeg in the soup whips in more air, which lightens the texture.
The fat in the cream traps the air. If the soup is too thick, add more vegetable stock or broth. Season with salt and pepper to taste.
Step 8: To Serve
I garnish the soup with thyme, sage, and freshly cracked black pepper. But you can also top it with sour cream, creme fraiche, or heavy cream (drizzle or whipped). This soup pairs nicely with crusty no-knead bread or shredded chicken for extra protein.
Frequently Asked Questions
Butternut squash is packed with nutrients like fiber, vitamins A, C, and E, beta-carotene, potassium, and magnesium. The starchy flesh creates a thick and creamy consistency when incorporated into a soup. No added sweeteners are needed, the flesh is nutty and slightly sweet on its own.
Yes! The skin might feel very tough and fibrous when raw, but it actually becomes very soft when cooked. The skin becomes very thin and tender, making it easy to purée. This also adds extra fiber to the soup.
To coax out the squash’s natural sugars for a sweeter, roasted taste, you need to apply dry heat like sauteing in fat. The gourd has a small amount of fructose and glucose, which begins caramelization at 230ºF (110ºC). This will not happen in moist heat like simmering, in which the max temperature is 212ºF (100ºC) when boiling. So saute, then simmer for the best soup flavor.
The growing conditions of the gourd can impact the taste of the flesh. This may cause an elevated production of cucurbitacin in the squash, resulting in a slightly bitter taste. You can balance it with a little bit of salt and sweetener like honey or pure maple syrup.
More Fall Soups
If you tried this Butternut Squash Soup, please leave a 🌟 star rating and let me know how it went in the 📝 comments below!
Butternut Squash Soup
Ingredients
- 5 cups butternut squash, ¾" cubes, about 2 ½ pound squash
- 2 tablespoons olive oil
- 1 cup yellow onions, ½" dice
- 1 tablespoon minced garlic
- 2 teaspoons chopped sage, optional
- 1 ½ teaspoon chopped thyme, or ½ teaspoon dried
- 1 ½ cup diced Granny Smith, Honeycrisp, or Fuji apples, ½" dice
- 4 cups vegetable stock or broth, divided
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- ½ cup heavy whipping cream or unsweetened coconut milk
- ¼ teaspoon ground cinnamon
- ⅛ teaspoon ground nutmeg
- 2 tablespoons pepitas, optional
Instructions
- Prepare the Butternut Squash – Rinse and dry the squash. Trim the root and stem end and peel the skin. Cut in half near the center where it goes from tapered to wider, creating two pieces. Cut the rounded bottom section in half lengthwise, and remove the seeds. Cut flesh into about 1-inch cubes- measure 5 cups for the recipe.
- Saute the Butternut Squash – Heat a large pot or Dutch oven over medium heat. Add the olive oil, once hot, add the squash in a single layer. Cook, occasionally stirring, until the surface is lightly browned, about 5 to 6 minutes.
- Cook the Aromatics – Add the onions, saute until fragrant and translucent, about 3 minutes. Add minced garlic, sage and thyme, saute for 30 seconds.
- Cook the Apples – Add the apples, saute until crisp-tender, about 5 minutes.
- Simmer the Soup – Stir in 3 cups of vegetable stock, salt, and pepper. Bring to a boil, then reduce to a simmer over low heat. Cover and cook until the butternut squash are soft and tender, about 13 to 15 minutes. Turn off the heat.
- Puree the Soup – Using a hand immersion blender, puree the soup until smooth. Alternatively, work in two batches and puree the soup in a countertop blender on medium speed. Remove the funnel cap on the lid to prevent the steam from building up, and cover the top with a towel. Transfer soup back to the pot if blending.
- Season the Soup – Stir in the heavy cream, cinnamon, and nutmeg. Puree if you want to add some air into the cream for a lighter texture. Add the remaining vegetable stock if needed to thin the consistency. Season to taste with salt and pepper. Warm the soup over medium-low heat before serving.
- To Serve – Garnish with a drizzle of cream, thyme, sage, and pepitas.
Recipe Video
Notes
- Recipe Yield: About 6 cups
- Serving Size: 1 cup
- Storing: Cool and refrigerate in an airtight container for up to 7 days. Freeze in resealable bags for up to 3 months.
- Reheating: Warm on the stovetop over medium heat until hot. Defrost if frozen. Alternatively, place in a bowl, cover, and microwave on high heat in 30 seconds intervals until hot, stirring in between.
Nutrition Facts
Percent Daily Values are based on a 2000-calorie diet. All nutritional information is based on estimated third-party calculations. Each recipe and nutritional value will vary depending on the brands you use, measuring methods, and portion sizes per household.
Sheila Flores says
This soup is so good!! The flavors are warm and comforting ☺️ Thank you for this wonderful recipe. It will now be my go to butternut squash soup recipe 😊
Jessica Gavin says
You’re welcome, Sheila! I’m so happy to hear that you are enjoying the soup recipe.
David F says
I made the Butternut Squash soup, and it was delicious. Everyone loved it, and it was kind of fast. The apple is a genious touch. The squash i had was just over 3 Lbs, I did not adjust the rest of the ingredients, and it came out great.
Thank you
Jessica Gavin says
Thank you so much for making the soup, David!