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Roasted Butternut Squash Soup

Butternut squash often gets overlooked when we talk about squashes, probably because of its neutral flavor and because of how difficult it can be to prep compared to yellow squash and zucchini. But with this recipe and the convenience of pre-diced butternut squash available in most local markets, you can whip up this deliciously creamy and flavorful vegan soup in just under one hour. Roasted butternut squash is coupled with other roasted vegetables and blended down to an irresistibly smooth consistency then topped with any number of fresh and crunchy garnishes that make every bite a new adventure.

Ingredients you’ll need

butternut squash soup ingredients
Butternut squash soup ingredients before prepping (Image Credit:


  • Butternut squash
  • Carrots
  • Garlic
  • Yellow onion

Baking & Pantry Items

  • Light coconut milk
  • Vegetable or chicken broth
  • Kosher salt
  • Ground cinnamon
  • Ground nutmeg
  • Ground black pepper (optional)
  • Cayenne pepper (optional)
  • Roasted pumpkin seeds (pepitas)

Equipment you’ll need

  • Knife and cutting board
  • Baking sheet or roasting pan
  • Large pot
  • Wooden spoon or rubber spatula
  • Immersion blender or blender (safe for hot foods)

Other ways to make butternut squash soup (instead of on the stove)

vegetables before roasting for butternut squash soup
Butternut squash, carrots, onions, and garlic seasoned with salt, cinnamon & nutmeg (Image Credit:

This recipe involves using the oven to roast all of the ingredients before blending which gives it a boost in the flavor department, but there are other equally delicious ways to make butternut squash soup. Try using a crockpot if you have some extra time, but don’t want to stand over the stove attentively watching it cook or an Instant Pot (pressure cooker) if you’re in a hurry.

Slow cook it

If you prefer to use a crockpot/slow cooker, just place the raw squash, carrots, onions, and garlic, in with seasonings and broth then cook on low for 6-8 hours (or high for 2-3 hours). Once the squash is tender, blend with your immersion blender, add coconut milk (if using), taste to adjust seasonings, garnish and serve!

Pressure cook it

Using an Instant Pot or pressure cooker to make this soup will cut the cooking time in half. Garlic should be roughly chopped. Use the saute function to cook onion and garlic until fragrant, about 2 minutes. Add squash and carrots and continue cooking for 2-3 minutes, stirring occasionally. Add broth then close and lock the lid. Point the valve to “Sealed” then set the timer to 10 minutes. Once the 10 minutes are done, do a 15-minute natural pressure release and carefully open the lid. Mash the soup using a potato masher or use an immersion blender. Add coconut milk (if using), taste, and adjust seasoning. Garnish then serve!

How to store butternut squash soup

Transfer any leftover soup to an airtight container and store it in the refrigerator for up to 4-5 days. Soup can be reheated in a microwave or on the stove on medium-low heat until warmed through.

Since the soup doesn’t contain dairy, it will freeze beautifully. Just transfer into freezer-safe containers or bags (in portions or all together) and freeze flat. To reheat, thaw then gently warm through on the stove over low heat.

Ways to garnish and serve roasted butternut squash soup

  • Drizzle more coconut milk onto soup
  • Sprinkle with roasted pumpkin seeds (pepitas), chives, or cilantro
  • Serve with crusty bread, crackers, or croutons
  • Sprinkle with crushed red pepper flakes and/or more ground cinnamon

butternut squash soup with pepitas

Roasted Butternut Squash Soup

Oven roasted squash and other vegetables are blended down into a delightfully creamy vegan soup.
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Course: Soup
Keyword: Butternut squash
Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes
Servings: 6 servings
Author: Lena B.
Cost: $10


  • Knife and cutting board
  • Baking sheet or roasting pan
  • Large pot
  • Wooden spoon or rubber spatula
  • Immersion blender or blender (safe for hot foods)


  • 2-3 cups cubed butternut squash, 1 medium squash
  • 3-4 carrots, peeled and cut into 2” pieces
  • 4-5 garlic cloves
  • 1 yellow onion, quartered
  • 2 cups low-sodium vegetable or chicken broth
  • ½ cup light coconut milk, plus more for garnish
  • 2 teaspoons kosher salt
  • 1 teaspoon ground black pepper, optional
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground nutmeg
  • ¼ teaspoon cayenne pepper, optional

Garnish with…

  • Roasted pumpkin seeds
  • Crusty bread or croutons
  • A pinch of red pepper flakes


  • Preheat oven to 400º. On a large baking sheet, toss butternut squash, carrots, garlic, and onion with 2 tablespoons olive oil and season with salt, pepper, ground cinnamon, ground nutmeg, and cayenne pepper (if using). Roast until tender, 25-30 minutes.
  • Discard any bits of onion that may have burned in the oven then add roasted squash, carrots, garlic, and onion to a large pot over medium heat.
  • Pour vegetable or chicken broth over roasted vegetables. Simmer for 10-15 minutes, then use an immersion blender to blend the soup until there are no chunks left in the soup. (Alternatively, a blender (that is safe for hot foods) can be used to create a smooth soup. Carefully transfer batches of the soup to the blender.)
  • Add coconut milk (if using) and stir to combine. Taste and adjust seasonings according to your preference.
  • Serve garnished with more coconut milk, roasted pumpkin seeds (pepitas), crushed red pepper flakes, and crusty bread or croutons.


  • Using full-fat coconut milk or heavy cream instead of light coconut milk will make for a thicker, richer soup.
  • Potatoes can be peeled, diced, and roasted instead of carrots if you have those.
  • To add sage to the soup, saute 1-2 leaves (sliced) in the bottom of the large pot before adding roasted vegetables and broth. Fried sage can also be used as a garnish.


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