This easy butternut squash soup caramelizes onion and garlic, blooms warm cinnamon and nutmeg, then simmers cubed butternut squash in broth until perfectly tender and blends it silky smooth. As written with water or broth, it is naturally vegan, dairy-free, and gluten-free, with heavy cream or coconut milk as an optional richness boost. Total time is about 1 hour 10 minutes, most of it hands-off simmering.
I am going to tell you how to make an easy and delicious butternut squash soup. This recipe is a quintessential fall treat. It is cozy, warm, comforting, and really easy to make, too. It is something to enjoy all autumn long, and even at the end of summer. Let us get started.
Table of Contents
Why You Will Love This Butternut Squash Soup Recipe
- It Is Customizable: This is a delicious and nice base soup, and you can take it in so many different directions. Just play with it, it is your soup.
- It Is Crazy Easy: Once you prep your squash and onions, the stove does all the heavy lifting.
- It Is Literally Fall in a Bowl: With the cinnamon and nutmeg blooming in the pot, your kitchen is going to smell incredible.
If cozy, blended soups are your thing this season, my Easy Tomato Basil Soup is another simple, comforting bowl worth adding to your fall rotation.
What You Will Need
Special Equipment
- Large pot or Dutch oven (for building flavor and simmering)
- Blender, food processor, or immersion blender (for making the soup luxuriously smooth)
- Sharp chef knife and vegetable peeler (for tackling that squash)
The Ingredients
- 3 lbs butternut squash (peeled, de-seeded, and cut into small cubes)
- 1 medium onion (roughly diced)
- 2 tbsp olive oil
- 6 to 8 cloves garlic (minced, remember the math: 6 means at least 8)
- 1/2 tsp ground cinnamon
- 1/8 to 1/4 tsp ground nutmeg (to taste)
- 1/2 tsp salt (plus more to taste)
- 1/2 tsp freshly cracked black pepper (plus extra for garnish)
- 3 to 4 cups liquid (chicken broth, vegetable broth, or water; 3 cups for thicker soup, 4 cups for thinner)
- Optional: 1 apple (cubed, to add acidic sweetness)
- Optional: 1/4 to 1/2 cup heavy cream or coconut milk (for extra richness)
- To garnish: a dash of cinnamon, black pepper, and fresh thyme leaves
Let Us Get Cooking
1. First Off, Let Us Prep That Squash
There is a little bit of prep work here. You want to grab a 3 pound butternut squash. Give it a slice carefully, peel it, de-seed it, and cube it up.
Pro tip: This is actually easiest if you just cut it into two pieces first. Now you can remove the skin and cube it up. Cut these into smaller pieces so that when you simmer it, it all cooks together faster. If you have big and giant pieces, you will be waiting a while for them to soften up.
2. The Magic No Tears Onion, and Some Garlic Math
Next up, you want one medium onion. This soup is all gonna get blended, so do not be precious about your dicing. The diced size does not really matter. While you do that, start mincing some garlic. You want about six cloves of garlic, which means at least eight. It is math.
3. Caramelizing to Perfection
Add two tablespoons of olive oil into a large pot over medium heat. Once that olive oil is dancing in the pan, toss your onion in. Stir occasionally, and it will take maybe 10 to 15 minutes for it to start browning and take on some color. You really want to take this from being a saddled onion to a delicious, deep flavored, and caramelized onion. It adds so much flavor to the soup.
4. Bloomin’ Those Spices
Once your onion is nicely browned, it is time to add your garlic in. Reduce the heat to medium or medium low, and stir for 2 minutes, constantly. Do not let your garlic burn, that would be sad and bitter.
After 2 minutes, you are going to add half a teaspoon of cinnamon and an eighth to a quarter of a teaspoon of nutmeg. Stir that for about a minute. The spice is going to bloom in the hot oil and really release a lot of flavor. You will feel all this amazing spice coming right into your nose.
5. Adding the Squash and Seasoning
Now, add the squash in and stir immediately so everything on the bottom does not burn. If adding a cubed apple, add it now. Toss in half a teaspoon of salt (you can add more later to taste) and half a teaspoon of freshly cracked black pepper.
If you love how a good simmer builds flavor like this, my Chicken and Wild Rice Soup uses that same low-and-slow approach for a heartier, protein-packed fall bowl.
6. Simmer
Pour in your liquid. You can add chicken broth if you want that flavor, but I am keeping it vegetarian with water. Why 3 to 4 cups? Three cups will give you a thicker and creamier soup. Four cups will give you a thinner soup. It is totally up to you and what you enjoy.
Bring to a gentle boil, then lower the heat. Cover partially and let this simmer away for 30 to 40 minutes, giving it an occasional stir, until the butternut squash is very tender.
7. Let Us Blend It Up, and Make It Extra Indulgent
Once it is soft, you could eat it chunky, but in my mind, this should be nice and smooth. Time for the blender.
Remove the pot from the heat and let your soup cool down just a little bit first. You do not want to blend fire hot liquids. Pour it into a regular blender or food processor, or use an immersion blender right in the pot. Important: remove the top cap (just the little cap, not the whole lid) so pressure does not build up. Blend until perfectly smooth.
If you are like, I love creamy soups, but I want this to be even more rich and indulgent, what could I do? Well, here is the deal. You can add a quarter to half a cup of heavy cream in here. Amazing. Or if you are vegan or non dairy, use some coconut milk. I actually love coconut milk in this soup regardless of dietary preferences.
8. Taste and Serve
Blend it up, give it a taste, and adjust if necessary. If it is too thick and luscious, thin it out with a splash more broth, water, or cream. Ladle into bowls and garnish with a little pepper, a dash of cinnamon, and a sprinkle of fresh thyme. Enjoy.
What to Serve With This
- A crusty slice of bread is perfect for dipping into that velvety texture
- Pair it with my Spiced Pumpkin Bread for a full cozy, fall-flavored spread
- Top with roasted pepitas or croutons for some crunch
- A simple side salad rounds it out into a full light dinner
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FAQs
Do I have to peel the butternut squash for soup?
Yes. The skin of a butternut squash is pretty tough and will not blend down into that velvety smooth texture we are looking for. If you hate peeling, you can always buy pre-peeled and cubed squash at the supermarket. I love prepping it myself for max freshness, but do whatever is easiest for you.
How can I make my butternut squash soup thicker or thinner?
It is all about the liquid. If you want a thicker and creamier soup, stick to just 3 cups of broth or water. If you prefer a thinner consistency, go for 4 cups. You can always start with 3 cups and add a splash more after blending if it feels too thick and luscious.
Can I freeze butternut squash soup?
Absolutely. This soup freezes beautifully. Just let it cool completely, transfer it to freezer safe containers (leave a little room at the top for expansion), and freeze for up to 3 months. If you plan to add heavy cream, I recommend freezing it without the cream, and just stirring the dairy in when you reheat it.
How can I spice up this soup?
You can take this in so many different directions. The cinnamon and nutmeg give it a cozy fall vibe, but my mom loves to add curry powder and a dash of chili powder for some wonderful heat. You can also throw a cubed apple into the pot while it simmers for an amazing layer of acidic sweetness.
Is this butternut squash soup vegan, dairy-free, and gluten-free?
As written, using water or vegetable broth in place of chicken broth, this soup is naturally vegan, dairy-free, and gluten-free. There is no flour or dairy thickener in the base recipe, the creaminess comes entirely from blending the squash itself. Just skip the optional heavy cream, or use coconut milk instead, to keep it fully plant-based.
Is butternut squash soup healthy?
Butternut squash itself is a good source of fiber and vitamin A, and this recipe as written without added cream comes in at roughly 180 kcal per serving, though that number will shift depending on your broth and any add-ins. If you want to keep it lighter, skip the cream and stick with broth or water as your liquid.
Can I make this in a crockpot or slow cooker?
Yes. Caramelize the onion and bloom the garlic and spices on the stovetop first, since that step really builds flavor, then transfer everything, including the squash and liquid, to your slow cooker. Cook on low for 5 to 6 hours or high for 3 to 4 hours, until the squash is very tender, then blend as directed.
Can I add ginger to this soup?
Definitely. Fresh grated ginger, about 1 to 2 teaspoons, added alongside the garlic works beautifully with the cinnamon and nutmeg and gives the soup a little extra warmth and brightness.
Can I use sweet potato instead of or with butternut squash?
Yes. Sweet potato has a similar texture and sweetness, so you can swap it in a 1:1 ratio, or use a mix of half butternut squash and half sweet potato for a slightly different flavor and color.
Can I add chicken to make this a heartier meal?
You can. Stir in shredded rotisserie chicken after blending to turn this from a starter soup into a fuller, protein-packed dinner. Warm it through gently before serving.
Easy Delicious Butternut Squash Soup
Course: SoupsCuisine: AmericanDifficulty: Easy6
servings15
minutes55
minutes300
kcal1
hour10
minutesA cozy, comforting, and crazy easy butternut squash soup full of beautiful fall flavors. Perfectly spiced and easily customizable.
Ingredients
- Equipment Needed:
Large pot or Dutch oven
Blender or immersion blender
Vegetable peeler
- Ingredients:
1360g (3 lbs) butternut squash, peeled, de-seeded, cubed
150g (1 medium) onion, roughly diced
30ml (2 tbsp) olive oil
6 to 8 cloves garlic, minced
1/2 tsp ground cinnamon
1/8 to 1/4 tsp ground nutmeg
1/2 tsp salt, plus more to taste
1/2 tsp freshly cracked black pepper
710ml to 945ml (3 to 4 cups) chicken broth, vegetable broth, or water
Optional: 1 apple, peeled and cubed
Optional: 60ml to 120ml (1/4 to 1/2 cup) heavy cream or full-fat coconut milk
Garnish: fresh thyme, black pepper, dash of cinnamon
Directions
- Peel, de-seed, and cube the butternut squash into small pieces. Dice the onion.
- Heat the olive oil in a large pot over medium heat. Add the onion and cook, stirring occasionally, for 10 to 15 minutes until caramelized and browned.
- Reduce heat to medium-low. Add the minced garlic and stir constantly for 2 minutes, ensuring it doesn’t burn.
- Stir in the cinnamon and nutmeg. Cook for 1 minute to bloom the spices.
- Add the cubed squash, salt, and black pepper. Stir well.
- Pour in 3 to 4 cups of liquid (3 cups for a thicker soup, 4 cups for thinner).
- Simmer over medium-low heat for 30 to 40 minutes, stirring occasionally, until the squash is very tender.
- Let the soup cool slightly, then transfer to a blender (vent the top cap to release steam) and blend until perfectly smooth.
- Blend in heavy cream or coconut milk for extra richness, if desired.
- Taste, adjust seasoning, and serve garnished with thyme, pepper, and cinnamon.
Notes
- Squash Prep: To save time, you can absolutely buy pre-peeled and cubed butternut squash at the supermarket.
- Flavor Swaps: Play with your soup. My mom loves adding curry and chili powder to give it some heat. I also love adding a cubed apple right when the squash goes in for a wonderful acidic sweetness.
- Vegan and Dairy-Free: Keep this vegan by using water or vegetable broth for your liquid, and finish it with creamy coconut milk instead of heavy cream.
- Blending Tip: Always let your soup cool down a bit before blending. If using a stand blender, make sure to remove the small top cap so the steam pressure doesn’t build up and blow the lid off.
- Allergen Note: Naturally vegan, dairy-free, and gluten-free as written with water or vegetable broth. Optional heavy cream adds dairy, use coconut milk to keep it plant-based.
