This butternut squash soup gives you deep, caramelized flavor and a silky, creamy texture without heavy cream, using an easy roast-and-blend method with minimal hands-on work.
If you love easy roast-and-blend recipes, try our Mediterranean pumpkin soup, cauliflower soup, or roasted red pepper soup next.
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Why you’ll love our butternut squash soup!
This butternut squash soup is ridiculously easy — roast, blend, done. 🎃 Toss the squash, onion, garlic, and herbs onto a sheet pan, then let a hot oven do all the hard work.
And that roasting makes all the difference. The squash gets sweet and caramelized, the onion turns jammy around the edges, and the garlic mellows into something soft and almost buttery. Sage and thyme add the most incredible aroma. 🌿
Louise and I use sage and thyme because that’s how my Nonna Lidia made her soup. But use what you have — rosemary, Italian seasoning, or herbes de Provence are all delicious here. The technique matters more than the exact herb.
Give those vegetables plenty of time to get deeply golden, then blend with broth until silky and creamy — no heavy cream needed. 🥣 Simple, nutritious, packed with vegetables, and so full of flavor, without standing over the stove.
P.S: For more cozy vegetable-packed dinners, try our sweet potato soup, creamy potato soup, or lentil vegetable soup.
Ingredients
Full ingredients and substitutions are in the recipe box below.
- Butternut squash: the sweet, nutty base of this roasted vegetable soup. Substitute pumpkin, acorn squash, or another flavorful winter squash.
- Carrots: add natural sweetness and body. Substitute sweet potato or parsnips.
- Onion: caramelizes as it roasts, adding savory sweetness. Yellow, white, or red onion all work; shallots are great too.
- Garlic: roasting makes it mellow and almost buttery. If garlic intolerant, simply leave it out and add extra herbs.
- Extra virgin olive oil: helps the vegetables caramelize and keeps this dairy-free soup rich and satisfying. Avocado oil works too.
- Sage: adds a wonderfully earthy aroma. Substitute rosemary, Italian seasoning, or herbes de Provence.
- Thyme: complements the sweet squash. Fresh thyme or rosemary are excellent alternatives.
- Salt and black pepper: essential for bringing the roasted flavors together.
- Vegetable broth: turns the roasted vegetables into a silky fall soup. Substitute chicken broth if you don’t need it vegetarian.
- Fresh ginger: optional, but adds a fresh, warming note.
- For serving: lime juice brightens everything. Finish with EVO oil or coconut cream, toasted pistachios or walnuts, and focaccia.
How to Make Creamy Butternut Squash Soup
Step 1 Roast the vegetables
Preheat the oven to 400°F.
Add the chopped butternut squash, carrots, onion, and unpeeled garlic cloves to a baking sheet. Add the sage, thyme, olive oil, salt, and black pepper.
Toss well, then spread everything into a single layer.
Roast for about 30 minutes, or until the squash and carrots are fork-tender and the edges are lightly caramelized.
Step 2 Blend until creamy
Squeeze the roasted garlic out of its peel and discard the peel.
Transfer the roasted vegetables to a large pot, then add the vegetable broth and fresh ginger.
Blend with an immersion blender until smooth and creamy. You can also use a countertop blender if you prefer a very silky creamy squash soup.
Step 3 Warm and finish
If you blend the vegetables with hot broth, your soup may already be warm enough to serve. Otherwise, transfer it to a pot and heat gently for a few minutes.
Add more broth if needed to reach your preferred consistency, then taste and adjust the salt and herbs.
Serve with a squeeze of lime or lemon juice, cracked black pepper, toasted nuts, and a swirl of extra virgin olive oil or coconut cream.
Making it ahead? Simply blend the soup, let it cool, and refrigerate. There’s no need to reheat it until you’re ready to eat.
Serving Suggestions
- Add protein: Top each bowl with crispy roasted chickpeas, white beans, lentils, or a spoonful of Greek yogurt. Toasted pumpkin seeds add extra crunch and a little protein too.
- Make it a complete meal: Serve with a hearty chickpea cucumber salad, french lentil salad, or Greek bean salad for a satisfying lunch or dinner.
- Don’t forget the bread: Pair with warm rosemary focaccia, cornbread, or pita bread for dipping.
- Set out toppings: Lime wedges, toasted nuts, pumpkin seeds, fresh thyme, homemade croutons, and roasted chickpeas let everyone finish their own bowl.
- For a potluck: Keep the soup warm in a slow cooker and serve the toppings on the side. It’s easy to make ahead and reheat before serving.
- For meal prep: Portion the soup into containers, then keep your protein and crunchy toppings separate so they stay fresh.
Tips
- Give the vegetables room: Spread everything in a single layer. A crowded pan traps steam, so you get soft vegetables instead of those flavorful caramelized edges.
- Roast for color, not just tenderness: Don’t pull the squash out the moment it’s fork-tender. A little golden browning around the edges means more concentrated, caramelized flavor.
- Cut everything fairly evenly: Similar-size chunks roast at roughly the same rate, so the carrots are tender when the squash is ready.
- Keep the garlic in its peel: The peel protects it from burning while the inside becomes soft, sweet, and mellow. Squeeze it out before blending.
- Don’t worry about the exact herbs: Sage and thyme are our favorites, but rosemary, Italian seasoning, or herbes de Provence work beautifully. Use what you have.
- Start with less broth: You can always add more after blending. Starting conservatively makes it much easier to get a thick, creamy soup rather than a watery one.
- Blend longer than you think: A little extra blending gives the soup a noticeably smoother, silkier texture.
- Taste after blending: Squash is naturally sweet, so adjust the salt first, then add the squeeze of lime. That little bit of acidity helps balance the sweetness.
- Save the browned bits: If flavorful caramelized bits are stuck to the baking sheet, loosen them with a splash of broth and add them to the soup. There’s lots of flavor there.
- Finish with something acidic: A squeeze of lime or lemon juice cuts through the natural sweetness of the squash and makes the roasted, savory flavors taste brighter and more balanced.
Frequently Asked Questions
Yes. For the smoothest texture, peel the squash, remove the seeds, and cut the flesh into chunks before roasting.
Yes. Frozen squash works for this easy butternut squash recipe, although fresh squash generally caramelizes better because it contains less surface moisture.
For a thicker soup, start with less broth and add more gradually. If it’s too thick, simply blend in additional broth until you like the consistency.
An immersion blender is easiest, but a countertop blender works beautifully and produces an especially silky texture. Let the vegetables cool slightly and blend in batches if necessary.
Absolutely. This winter squash soup is excellent for meal prep because the flavors hold up well after reheating. Keep the toppings separate until serving.
Try white beans or red lentils blended into the soup, or top individual bowls with roasted chickpeas, Greek yogurt, pumpkin seeds, or chopped nuts.
Let the soup cool, then refrigerate it in an airtight container for up to 4 days. You can also freeze it for up to 3 months. Thaw overnight in the refrigerator and reheat gently, adding a splash of broth if it has thickened.
More Hearty Soup Recipes
- Mediterranean Lentil Soup
- Creamy Red Lentil Soup
- Curry Lentil Soup
- Lentil Vegetable Soup
- Mediterranean Chickpea Soup
- Tuscan White Bean Soup
- Black Bean Soup
- Barley Soup
If you try this Butternut Squash Soup Recipe please leave a 🌟 star rating and let us know how it turned out in the comments—we love hearing from you.
Butternut Squash Soup (No Cream, So Creamy!)
Video
Ingredients
- 2½ pounds butternut squash about 1 medium, peeled, seeded, and cut into chunks
- ½ pound carrots about 3 medium, cut into chunks
- 1 large onion quartered
- 3 cloves garlic whole, peel on
- 2 tablespoons extra virgin olive oil
- 4 leaves sage or ½ teaspoon dried rosemary
- ½ teaspoon dried thyme
- 1 teaspoon salt plus more to taste
- ⅛ teaspoon black pepper
- 2 cups vegetable broth plus more as needed
- 1 teaspoon fresh ginger peeled and grated, optional
- 1 squeeze lime juice to finish
Instructions
- Roast the vegetables: Preheat the oven to 400°F (200°C).Add 2½ pounds butternut squash, ½ pound carrots, 1 large onion, 3 cloves garlic, 4 leaves sage, ½ teaspoon dried thyme, 2 tablespoons extra virgin olive oil, 1 teaspoon salt, and ⅛ teaspoon black pepper to a baking sheet. Toss well and spread in a single layer.Roast for 30 minutes, or until the squash and carrots are fork-tender with golden edges.
- Blend the soup: Squeeze the roasted garlic from its peel and discard the peel.Transfer the vegetables to a pot. Add 2 cups vegetable broth and 1 teaspoon fresh ginger (grated), then blend with an immersion blender until smooth and creamy. Add more broth if the soup is too thick.
- Warm and serve: If you used hot broth, the soup may already be warm enough. Otherwise, heat it gently for a few minutes.Taste and adjust the salt. Finish with lime or lemon juice, a drizzle of extra virgin olive oil or coconut cream, cracked pepper, and toasted nuts.
Notes
- Butternut squash → Pumpkin, acorn squash, or another winter squash.
- Carrots → Sweet potato or parsnips.
- Onion → Yellow, white, or red onion; shallots also work.
- Garlic → Omit and add extra herbs if garlic intolerant.
- Extra virgin olive oil → Avocado oil.
- Sage → Rosemary, Italian seasoning, or herbes de Provence.
- Thyme → Fresh thyme or rosemary.
- Salt and black pepper → No substitution needed.
- Vegetable broth → Chicken broth if not vegetarian.
- Fresh ginger → Optional; simply omit.
- For serving → Lime juice, cream or coconut cream, pistachios or walnuts, and focaccia.
- Give veggies room: Roast in a single layer for caramelized edges.
- Roast until golden: Browning means deeper, sweeter flavor.
- Cut evenly: Similar-size chunks cook at the same rate.
- Keep garlic in its peel: It prevents burning and keeps it sweet and mellow.
- Use any sturdy herbs: Sage, thyme, rosemary, Italian seasoning, or herbes de Provence all work.
- Start with less broth: Add more after blending if needed.
- Blend well: Extra blending makes the soup smoother and silkier.
- Save the browned bits: Loosen them with broth and blend them into the soup.
- Finish with acidity: Lime or lemon balances the squash’s natural sweetness.
- Storage: Refrigerate leftovers in an airtight container for up to 4 days, or freeze for up to 3 months.
Nutrition
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Hi! We are Nico & Louise
We're here to share easy, healthy, and delicious recipes 🌿✨.
Welcome to our blog, we are glad you are here.
Loved this soup! Made the recipe as written. I added 2 additional cups of vegetable broth.
I love the squash soup would like more recipes
First time making this dish. I will definitely make this again.
My husband & I agreed and added some cinnamon & smoked paprika (for a little kick). Super yummy, thank you for sharing!
Absolutely scrumptious idea, Lisa! I’m so happy that you dared and tried with cinnamon, we will try next time we make the soup 🥳.
Have a great Sunday. Kindest, Louise
I used this recipe just to make roasted butternut squash; I’m too lazy to make the soup, lol. Today I’m roasting potatoes with the squash. Delicious!!
Love this recipe I added rosemary instead of thyme and a touch of cinnamon and its wonderful on a chilly fall day. Thanks for the recipe
That sounds like a cosy and comforting addition, Lamika. Thank you for your suggestion and for taking the time to leave a message.
Kindest, Louise
I already made some of your recipes and even my very critical Italian family members love them!
Yesterday I made your Roasted Butternut Squash Soup and it became the most delicious soup I have ever made (and tasted). A big compliment for your recipes, the videos, the explanations and everything you do!
Ciao Lou, thank you very much for your commenting- I am delighted that the soup could satisfy (even) your Italian family! I appreciate your kind words and support a lot ❤️ cheers, Nico