Creamy Butternut Squash Soup

Name: Creamy Butternut Squash Soup
Prep time: 1 h
Cook time: 15 min
Total time: 75 min
Yield: 4
Ingredients: 1 butternut squash , medium sized; 1 yellow onion; 1 tablespoon olive oil; 3 cups chicken broth; 2 tablespoons butter; 1 tablespoon garlic , minced; 1 tablespoon fresh ginger ,minced; 1/2 cup coconut milk; 2 teaspoons maple syrup; 3/4 teaspoons sea salt , plus more for sprinkling; 1/4 teaspoon black pepper , plus more for sprinkling; 1/4 teaspoon nutmeg

by Cara Leonard

4 people

1 hr 15 min

Especially here in the mountains, we definitely get all the quintessential fall feels: the air turns crisp, leaves start to fall and mountains are snow capped in the distance. There are so many dishes that I look forward to each year that capture the cozy spirit of the season. This Creamy Butternut Squash Soup is one of those for me. It’s smooth, creamy and has a depth of flavor that brings in the comfort of the season—it’s also packed with flavor, easy to make, and perfect for meal prep or holiday gatherings.

Why You’ll Love This Creamy Butternut Squash Soup

This creamy butternut squash soup is not only rich and comforting but is also naturally gluten-free and easy to make vegan, if you need. During my own health journey I had so many different food restrictions. I think at one point I was down to just a handful of foods that I knew my body wouldn’t react to (and of course we just happen to have traveled on a Disney cruise during that season and the staff went above and beyond to accommodate me…..yep I was that person!). The one thing after so many changes in my diet that each practitioner encouraged me to do was to nourish my body. Nourish. How do you even do that? What does that mean? I spent so many years learning what your body is craving and needing to function, and so many of us hardly give our bodies any of it. This recipe is one that I enjoy because it houses so many nutrients that our bodies need. Some of the big powerhouses of roasted squash, onion, garlic and ginger. The combo here not only is delicious, but incredibly nourishing to your entire body.

Ingredients You’ll Need

To make this Creamy Butternut Squash Soup, gather the following simple ingredients:

Butternut squash (about 2–3 pounds)
Olive oil
Yellow onion
Butter: If you need this to be vegan go ahead and sub olive oil here.
Garlic
Ginger
Chicken broth: Can also use vegetable broth if you prefer, and for vegan.
Coconut milk: I buy this in a can. Could also use your milk of preference.
Sea salt
Black pepper
Nutmeg
Maple syrup: Pure maple syrup. The small amount of maple syrup adds so much depth to the soup.

Step-by-Step Instructions

1. Roast the Squash

Preheat your oven to 375°F. Slice the squash in half, scoop out the seeds and massage with olive oil, salt, and pepper. Roast for 30 minutes. Add halved onion after the 30 minutes, and bake for another 30 minutes.

Butternut squash on a baking sheet.

Roasted squash and onion on baking sheet.

2. Blend

Once squash has roasted and cooled, scoop the roasted squash into a blender. Discard the outer peel. Add roasted onion and chicken broth. Blend until smooth.

Squash soup ingredients in a blender.

Roasted butternut squash soup blended in a blender.

3. Saute and Cook

In a large pot, saute minced garlic and ginger in butter over medium high heat for 1-2 minutes. Pour blended squash on top, mix well. Add coconut milk, maple syrup and remaining spices (sea salt, pepper and nutmeg). Stir, bring to a low boil and then remove from heat.

Sauteed garlic in butter in a pot.

Prepared butternut squash soup in a pot.

4. Serve warm

Serve prepared soup with garnishes such as chopped fresh herbs, cracked black pepper, splashes of coconut milk and pumpkin seeds.

Storage and Freezing Tips

This soup stores beautifully:

Refrigerator: Store in an airtight container for up to 5 days.
Freezer: Freeze in single-serving containers for up to 3 months. Thaw overnight and reheat gently.

Tips for the Best Butternut Squash Soup

Use a high-powered blender for extra smooth texture.
Don’t skip roasting the squash—it adds depth of flavor. Also, packaged frozen squash doesn’t cook the same, in my opinion.
Give it a kick: Try adding a pinch or two of red pepper flakes.
Want protein? Add a handful of cooked white beans before blending.

Creamy Butternut Squash Soup

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Recipe details

Yield 4 people
Time spent: Prep time: 1 Hours Cook time: 15 Minutes Total time: 1 hr 15 min

Show Nutrition Info

Per serving

% Daily value

Ingredients

1 butternut squash , medium sized
1 yellow onion
1 tablespoon olive oil
3 cups chicken broth
2 tablespoons butter
1 tablespoon garlic , minced
1 tablespoon fresh ginger ,minced
1/2 cup coconut milk
2 teaspoons maple syrup
3/4 teaspoons sea salt , plus more for sprinkling
1/4 teaspoon black pepper , plus more for sprinkling
1/4 teaspoon nutmeg

Instructions

Preheat oven to 375 degrees.
Slice butternut squash in half, longways. Scoop seeds out from the middle and discard.
Lay squash, cut side up onto a baking sheet.
Drizzle 1 tablespoon of olive oil across the inside of the squash. Lightly sprinkle with salt and pepper. Massage oil and salt and pepper all over the flesh of the squash.
Bake in the preheated oven for 30 minutes.
Add halved onion to the baking sheet and continue baking for another 30 minutes.
Squash is roasted once you are able to easily pierce the flesh with a fork.
Remove from oven and allow it to rest until it's cool enough to handle.
Scoop out roasted squash away from the peel and into a blender. Discard squash peels.
Add roasted onion to the blender and 3 cups of chicken broth.
Blend on high until mixture is smooth. Set aside.
Warm butter in a large pot over medium high heat. Add minced garlic and ginger to the melted butter. Cook for 1-2 minutes, or until fragrant.
Add blended squash to the large pot. Stir in the sautéed garlic and ginger.
Add coconut milk, maple syrup and spices to the soup (sea salt, black pepper and nutmeg). Bring to a low boil, stir well and then remove from heat.
Serve soup warm. Garnish with fresh herbs, pumpkin seeds, cracked pepper and splashes of coconut milk (optional).

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