A cozy bowl of Butternut Squash Soup sweetened with apple and warmed with spices like fresh ginger, cinnamon, nutmeg and smoked paprika. This version uses light coconut milk for a silky, dairy-free and vegan-friendly finish while still feeling indulgent and comforting.
Butternut Squash Soup
This roasted Butternut Squash Soup is creamy yet light and simple to prepare. Roasting the squash with apple, onion and fresh sage concentrates their natural sweetness and adds depth. After roasting, the vegetables are combined with vegetable broth, a touch of light coconut milk for creaminess, and grated ginger for a bright, spicy note. Serve it as a satisfying lunch with a salad or sandwich, or as a starter for an autumn or winter dinner.
Why This Butternut Squash Soup Works
Butternut squash is abundant in the cooler months and makes a naturally sweet base for soup. Roasting with apple and sage deepens the flavor, while coconut milk and warm spices create a balanced, comforting bowl.
- Healthy: High in fiber, low in calories and naturally nutrient-dense.
- Rich in Nutrients: Butternut squash provides vitamins A and C and antioxidants; the apple adds natural sweetness without refined sugar.
- Diet-Friendly: This recipe is dairy-free and suitable for vegetarian and vegan diets.
- Easy: Roast, simmer, and puree — simple steps that deliver big flavor.
Ingredients
Gather the following ingredients before you begin. Quantities and notes are included to make preparation easier.
- 1 tablespoon olive oil — for tossing the vegetables before roasting.
- 6 cups cubed, peeled butternut squash (about 30 ounces).
- 1 large sweet apple (Fuji, Gala or Honeycrisp), peeled and roughly chopped.
- 1 small onion, roughly chopped.
- 2 tablespoons fresh sage, chopped.
- 1/2 teaspoon ground cinnamon.
- 1/2 teaspoon paprika (smoked or sweet, to taste).
- 4 1/2 cups vegetable broth (or chicken broth if not keeping it vegetarian).
- 1/2 cup canned light coconut milk, plus more for garnish if desired.
- 1 tablespoon fresh grated ginger for warmth and brightness.
- 1/4 teaspoon freshly grated nutmeg.
- 1/2 teaspoon kosher salt, or to taste.
How to Make Butternut Squash Soup
1. Preheat and roast: Preheat the oven to 400°F. In a large, heavy oven-safe pot or Dutch oven, combine the cubed squash, chopped apple, onion, chopped sage, 1/4 teaspoon salt, cinnamon and paprika. Toss with 1 tablespoon olive oil so everything is lightly coated. Roast for about 30 minutes, until the squash is tender and beginning to caramelize.
2. Simmer with broth and coconut milk: Transfer the roasted vegetables to the stovetop (if they were roasted in a separate sheet, place them in a large pot). Add the vegetable broth, light coconut milk, grated ginger, the remaining 1/4 teaspoon salt and nutmeg. Bring to a gentle simmer for a few minutes to meld flavors.
3. Puree until smooth: Use an immersion blender to puree the soup directly in the pot until silky and uniform. If using a countertop blender, puree in batches, filling the blender only partially and venting the lid slightly to allow steam to escape.
4. Finish and serve: Adjust salt to taste. Ladle into bowls, drizzle a little extra coconut milk on top if you like, and sprinkle with a pinch of nutmeg or extra chopped sage. Serve warm.
Variations
- Quick shortcut: Use store-bought pre-peeled and pre-chopped butternut squash to save prep time.
- Swap the squash: Substitute pumpkin or acorn squash if preferred.
- Toppings: Toasted pumpkin seeds, a swirl of yogurt (or coconut yogurt) or a drizzle of olive oil add texture and richness.
- Dairy alternative: If you prefer not to use coconut milk, a splash of heavy cream can be used instead (not vegan).
- Extra creaminess: Add a peeled, cubed potato before roasting or simmering and puree with the squash for a thicker texture.
- Flavor twists: Try curry powder, cayenne, garlic, fresh thyme or rosemary to vary the profile.
- No immersion blender? Carefully puree in a countertop blender in batches, covering the lid vent with a towel to avoid splatter.
What to Serve with Butternut Squash Soup
- Warm bread such as a baguette, multigrain loaf or cornbread muffins to soak up the broth.
- A crisp green salad or a simple side salad for contrast.
- Pair as a starter with roasted chicken, pork tenderloin or a holiday turkey dinner, alongside roasted broccoli or green beans.
Storage
Refrigerate leftovers in an airtight container for up to 5 days. For longer storage, freeze the soup for up to 3 months. Thaw overnight in the refrigerator, then reheat gently on the stove or in the microwave until warmed through.
Recipe Details
- Yield: 6 servings (about 8 cups total).
- Serving size: Approximately 1/3 cup per serving as listed; adjust as desired for bowls or starters.
- Prep time: 20 minutes.
- Cook time: 40 minutes (including roasting).
- Total time: About 1 hour.
- Nutrition per serving (approx.): 144 calories, 3 g protein, 28 g carbohydrates, 4 g fat, 5 g fiber, 10 g sugar. Values are estimates.
More Butternut Squash Ideas
- Butternut Squash Lentil Soup — a heartier, protein-rich option featuring lentils and kale.
- Air Fryer Butternut Squash — quick cubes tossed with seasoning and air-fried until crisp.
- Stuffed Butternut Squash with Wild Rice and Sausage — a savory baked entrée option.
- Maple Roasted Butternut Squash — simple glazed squash with maple and herbs.
- Butternut Squash Pasta — a creamy squash-based sauce tossed with pasta and spicy red pepper flakes.