This butternut squash soup recipe is thick, creamy, healthy, and naturally sweet. It's the perfect cozy and warming fall or winter soup!
Well, it's just about time to start making all the fall recipes! I've held off as long as I can, but I admit I am excited to post this recipe even though I'm a summer girl at heart. This is a bowl of liquid sunshine... look at that color!
I like to make butternut squash soup with coconut milk (it makes it extra silky and that little bit of coconut flavor makes it taste soo good), but if you wish to leave it out for any reason, it isn't 100% necessary.
Want to make this soup in your Instant Pot? Try my Instant Pot butternut squash soup recipe.
How to peel a butternut squash
Peeling squash isn't my favorite thing in the world, but from trial and error I've found that using a sharp knife is the best way. The peel is very thick, so your standard potato peeler isn't too effective. Once I cut the squash in half and then into quarters, I just use the knife to basically cut the peel off. I ensure the chunks are stable on the cutting board so I don't cut myself. Or, you can be more precise and peel it with a knife like you'd peel an apple (if that makes any sense).
How to make butternut squash soup
First, you prep the squash, carrot, potato, and onion. Then it's time to sauté the onion for a few minutes in a soup pot until it starts to lightly brown. Add the chopped squash, carrot, potato, broth, and cinnamon + nutmeg to the pot and cook it, with the lid slightly open, until the veggies are very tender. You then blend the soup (either with a stick blender or a regular blender in batches) until smooth, then stir in the coconut milk and season with salt & pepper as needed. (Full ingredients & instructions are in the recipe card below).
If you love butternut squash recipes, you may like my butternut squash pasta.
Some recipe notes & tips:
- Buy pre-cut butternut squash to save time! I'd aim for closer to 3 pounds than 4 since once you peel the squash the actual edible parts will weigh less than the suggested 4 pounds of whole squash.
- With this soup, I err on the side of caution and add less liquid to start with. It's always easy to add more when you're in the blending stage. The potato helps make this soup thicker and more hearty. It's a nice little trick you can use to easily help thicken blended soups like this one.
- You don't have to discard the squash seeds - try roasting them like in this roasted butternut squash seeds (5 ways) recipe.
- Want to add a little zip to the soup? Grate in some fresh ginger!
- Need to make this a vegan butternut squash soup? Omit the butter and use vegetable broth.
- Can you freeze butternut squash soup? Yes! This soup freezes well for up to 3 months. Or you can keep it in the fridge for a few days.
What to serve with butternut squash soup:
Try a couple slices of fresh bread (sourdough or a baguette is perfect), some garlic bread, or add some croutons.
More fall soups you'll love:
- Butternut Squash Carrot Soup
- Roasted Butternut Squash and Cauliflower Soup
- Spicy Chipotle Sweet Potato Soup
- Thai Coconut Squash Soup
- Acorn Squash and Carrot Soup
I hope you'll give this easy butternut squash soup a try!
Questions? Let me know in the comments below.
Butternut Squash Soup
- 4 pounds butternut squash peeled, seeded, & cut into pieces
- 1 tablespoon olive oil
- 1 tablespoon butter
- 1/2 medium onion chopped
- 3 cloves garlic minced
- 1 large carrot peeled & sliced
- 1 large Russet potato peeled & diced
- 3 cups chicken or veggie broth (and more if needed)
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- Salt & pepper to taste
- 1 (5.4 ounce) can coconut milk (I used full fat)
- Prep your squash (cut it into roughly 1.5" pieces), onion, carrot, and potato. To easily peel the squash, I cut it into quarters and carefully use a knife to cut the peel off since it's thick, and I find potato peelers don't the best job.
- Add the oil and butter to a large soup pot over medium-high heat. Add the onion to the pot and sauté for 5 minutes.
- Stir in the garlic, followed by the carrot, potato, squash, broth, cinnamon, and nutmeg. Increase the heat to high and bring the soup to a boil. The liquid likely won't completely cover everything, and that's fine.
- Once it's boiling, cover the pot with the lid slightly ajar. Reduce the heat so it's simmering but not boiling furiously. Cook until the veggies are soft (easily pierced with a knife), about 15-20 minutes depending how large you cut everything.
- Blend the soup using either an immersion blender (that's what I used) or a regular blender. You may want to let the soup cool for a while first.
- Stir in the coconut milk and season with salt & pepper to taste (I was pretty generous with both - I'd start with 1/2 teaspoon of salt and add more if needed). If you find the soup is still too thick after adding the coconut milk, stir in 1/2 cup of broth at a time until your desired consistency is reached.
- I used one of those tiny cans of Thai Kitchen coconut milk. If you can't find a small can, use 1/2 of a regular size can. You can leave out the coconut milk if you wish, but I like the added silkiness and coconut flavor it adds.
- I usually end up buying two smaller squashes because I can't always find one that's around 4 pounds. If using pre-cut squash, aim for closer to 3 lbs. than 4.
- Want to make this in your Instant Pot? Here's the recipe.
- Nutritional information is provided as a courtesy only and should be construed as an estimate rather than a guarantee. Ingredients can vary and Salt & Lavender makes no guarantees to the accuracy of this information.