This super-easy butternut squash soup is a cozy, nourishing Fall favorite that warms you from the inside out. Lightweight and satisfying, this version is low in points and calories while still delivering creamy texture and bright autumn flavor thanks to sage and a touch of milk. It’s perfect for lunch, dinner, or a simple weeknight meal.
Butternut Squash Soup
The farmer’s market overflows with squash and pumpkins this time of year, and a fresh butternut squash makes a beautiful, naturally sweet base for soup. This recipe is simple to prepare, uses staple vegetables and broth, and finishes with a splash of milk for creaminess. If you’ve never tried making squash soup at home, this recipe is a great place to start.
Other seasonal soups I enjoy include Pumpkin Ginger Soup, Roasted Cauliflower Chowder, Potato Leek Soup, and Red Lentil Soup with Spinach — all comforting choices when temperatures drop.
How to Peel and Cut and Butternut Squash
- Trim both ends of the squash, then use a large spoon to scoop out the seeds and stringy fibers from the cavity.
- Cut the squash into large chunks. For easier peeling, first cut off the top and bottom, then slice the squash lengthwise and remove the tough skin with a knife or vegetable peeler.
- Place the chunks in a pot of boiling water for 10 minutes to soften slightly, then drain and let cool. Once cool, the skin will peel off easily with a paring knife or peeler.
Below are photos illustrating these basic steps.
More Butternut Squash Recipes You Might Like:
- Butternut Squash Mac and Cheese
- Spaghetti with Butternut Leek Parmesan Sauce
- Vegetarian Enchiladas with Butternut Squash and Black Beans
- Stuffed Turkey Breast with Butternut Squash and Figs
- Butternut Squash Risotto
Butternut Squash Soup with Sage
Yield: 6 servings · Serving size: about 1/3 cup
Prep: 15 mins · Cook: 45 mins · Total: 1 hr
Ingredients
- 1 butternut squash (about 2 cups cubed)
- 1 carrot, peeled and chopped
- 1 small onion, chopped
- 1 celery rib, chopped
- 6 cups fat-free chicken or vegetable broth
- 2 garlic cloves, halved
- 4 fresh sage leaves
- 1/2 cup 1% milk (or milk of choice)
- Salt and freshly ground black pepper, to taste
- Freshly grated Parmesan cheese (optional, for garnish)
Instructions
- Peel the squash, remove the seeds, and cut into medium-size cubes. (For easier peeling, cut off the top and bottom, slice the squash lengthwise, then peel and cube.)
- In a large, heavy pot combine the cubed squash, chopped carrot, celery, onion, halved garlic, sage leaves, and the broth. Bring the mixture to a boil over medium-high heat.
- Reduce heat to low, cover, and simmer for about 40 minutes, or until the squash is very tender and the flavors have melded.
- Remove and discard the sage leaves. Using an immersion blender, puree the soup until smooth and evenly textured. Alternatively, work in batches in a blender and return the soup to the pot.
- Stir in the milk and warm through. Taste and adjust seasoning with salt and freshly ground pepper.
- Ladle into bowls and, if desired, top with a sprinkle of freshly grated Parmesan cheese and an extra crack of black pepper. Serve with crusty bread or a light salad for a complete meal.
Tips and Variations
- For a richer soup, swap the milk for half-and-half or a splash of cream. To keep it dairy-free, use unsweetened almond or oat milk.
- Roast the squash and vegetables instead of boiling for deeper caramelized flavor: roast at 400°F (200°C) for 25–35 minutes before blending.
- Add a pinch of ground nutmeg or a small knob of grated fresh ginger for a warm, aromatic note.
- Garnish with toasted pumpkin seeds, a drizzle of olive oil, or crispy sage leaves for texture and visual appeal.
Nutrition (per serving)
Calories: 56 kcal · Carbohydrates: 11.5 g · Protein: 2.5 g · Fat: 0.5 g · Fiber: 2.5 g · Sodium: approx. 300 mg · Sugar: 1.5 g
Final Note
If you try this recipe, please leave a rating and comment to share how it turned out. Feedback helps improve the recipe and makes it easier for others to enjoy great, seasonal meals.
Enjoy this comforting butternut squash soup all season long — it reheats well and makes excellent leftovers for lunches or weeknight dinners.