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This roasted butternut squash soup recipe is vegan, low carb and around 200 calories a serving. It takes just 10 minutes prep with a handful of ingredients and is so flavorful and warming. This is the best fall soup and made with no added refined sugar.
One of my favorite soups to make during the fall and winter is this Roasted Butternut Squash Soup. This classic recipe literally only needs butternut squash and a couple other staple pantry ingredients, so I find myself making it quite often in the fall. I think you will too! Be sure to check out my other warming and cosy soup recipes.
Why I love this roasted butternut squash soup
- It’s vegan – There’s no milk, cream or butter in this recipe, making it completely vegan, but completely creamy and rich at the same time.
- It’s low carb – And also keto-friendly too! That makes it a great soup if you’re trying to limit carbs at dinner or looking for a lighter fare in the evening.
- It uses basic ingredients – As long as you planned ahead with the butternut squash, the rest of the ingredient list is super simple. The remaining ingredients include olive oil, onions, garlic, maple syrup, vegetable broth, nutmeg and thyme.
- It has an amazing roasted flavor – There’s just something wonderful about roasting vegetables to use in soup. It brings out that smokey flavor of the butternut squash and makes it more caramelized and more tasty than simply boiling the squash.
How do you make roasted butternut squash soup
It’s all about the roasted butternut squash in this soup. It’s literally the key ingredient. Everything else just kinda supports it.
First, grab my tips for the best way to cut butternut squash. You want to have the butternut squash, seed it, peel it and then cutting into into small 2 inch cubes. I add olive oil, maple syrup salt/pepper and cinnamon, and roast them.
While the butternut squash is in the oven, I get started on other parts of the recipe. I saute an onion with olive oil, then add garlic. When the butternut squash is fork tender, I add it to the pot.
Next I add the vegetable broth and I blend it all with an immersion blender. The soup is pretty much good to go from here, but I prefer adding some oat milk to the mixture just to make it more creamy. Oat milk is plant-based and has a pretty neutral taste that blends well into this soup.
When it’s all done, I usually add on a dollop of plant-based yogurt, which is thicker than the oat milk. That really gives it a more creamy consistency and rich taste. Throw on some fresh thyme leaves and dig in!
What spices go with roasted butternut squash soup?
Like I mentioned before, the soup really is all about the squash, and everything else just supplements that flavor. So the spices you use here can really change up the flavor of the soup and make it unique. What I would recommend is a mixture of aromatic spices (like cinnamon) with a little bit of heat (hello cayenne pepper) and a touch of fresh seasonal herbs (think of thyme or sage). We want a combination of sweet, spicy and herbaceous.
Here’s a list of spices that I think work wonderfully well with this roasted butternut squash soup. You can mix and match however you’d like. I like to keep it simple with only nutmug, black pepper and fresh thyme for serving.
- Ground allspice
- Ground cinnamon
- Ground nutmeg
- Ground ginger
- Cayenne pepper
- Black pepper
Top to make roasted butternut squash soup
- Roast the butternut squash until it is fork tender.
- Feel free to mix and match the spices so that the soup is just to your taste.
- Use an immersion blender to make the soup smooth, or leave it as is if you like it chunky.
Frequently asked questions
Is this soup healthy?
This is a low-carb, keto-friendly soup that is so easy to whip up and loaded with nutrition from the butternut squash. It’s high in vitamins and minerals and made with no added refined sugar.
What does butternut squash soup taste like?
This soup will make you feel warm and cozy all over with the sweet flavors of the butternut squash and nutmeg mixed with the fresh accents of the thyme. It’s rich, creamy and tastes so indulgent.
Can you make this soup ahead of time?
You can roast the butternut squash 3 days ahead of time, when ready to use, just add them to the pot along with the vegetable broth, bring to a boil and cook as usual. Store any leftovers in an airtight container. They will last about 3-4 days in the fridge, or up to 3 months frozen.
I love that this soup is so creamy and rich without having any milk, cream or butter. Toasted sourdough bread for dunking is totally optional.
More soup recipes
More butternut squash recipes
- Butternut Squash Mac and Cheese
- Butternut Squash Risotto
- Baked Butternut Squash Fries
- Baked Butternut Squash Recipe
If you make this healthy-ish feelgood Roasted Butternut Squash Soup recipe, please be sure to leave a comment and/or give this recipe a rating! I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!
I created this blog post first on December 17, 2016. I am updating it today to include improved new step-by-step images and more helpful tips.
Roasted Butternut Squash Soup
- 1 large butternut squash halved vertically and seeded
- Freshly ground black pepper and salt to taste
- 2 tablespoons olive oil divided
- 1 tablespoon maple syrup
- ⅛ teaspoon ground cinnamon
- 1 medium onion chopped
- 3 garlic cloves minced
- 4 cups vegetable broth
- 1/2 cup oat milk
- Garnished with plant-based plain yogurt
- Preheat the oven to 425°F and spray a baking sheet with cooking spray.
- Cut the butternut squash into large 2 inch chunks, and transfer them to the prepared baking sheet. Season with salt and pepper and cinnamon, Then drizzle with 1 tablespoon of the olive oil and maple syrup. Toss to combine.
- Bake the butternut squash in the preheated oven for 40 minutes, flipping halfway through.
- While the butternut squash is roasting, heat the remaining tablespoon of olive oil in a large soup pot. Add the onions and season with salt and pepper. Cook the onions until they soften and become translucent, about 4-5 minutes. Then add the garlic, and stir frequently until fragrant, about 30 seconds to one minute.
- When the butternut squash is cooked and fork tender, transfer it to the pot with the onions and garlic mixture. Next, add the vegetable broth. Bring the contents of the soup to a boil, then cook on medium heat for 15 to 20 minutes, stirring occasionally.
- Using an immersion blender, blend the soup until there are no more chunks of squash left. Stir in the oat milk. Serve hot with a dollop of yogurt and fresh thyme, if desired.
- Instead of oat milk, you can use any other unsweetened milk of your choice, plant-based or regular
- If you prefer to leave out the maple syrup, that’s totally fine