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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 soup recipe
- 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.
Ingredients
- Butternut squash: Cut the whole butternut squash in half before removing the seeds. Cut into cubes so that it roasts quickly. You can by prepared squash at stores for convenience.
- Maple syrup: I like to roast the butternut squash in a little maple syrup for a touch of sweetness. Honey can also be used if not vegan.
- Seasonings: Salt, pepper and cinnamon.
- Onion and garlic: Onion and garlic are a great way to add flavor to this soup so that it’s not bland.
- Broth: You can use homemade vegetable stock or store bought. If not vegan or vegetarian, chicken stock will work well too.
- Oat milk: This plant-based milk gives the soup a creamy texture without the need for dairy. Coconut milk can be used and would add a sweeter flavor that’s very delicious, or unsweetened almond would work great too. Use a dairy milk or half and half if not vegan.
RECIPE VIDEO TUTORIAL
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.
- Half the butternut squash, seed it, peel it and then cut into into small 2 inch cubes.
- Toss in oil and seasonings and roast.
While the butternut squash is in the oven, I get started on other parts of the recipe.
- Saute an onion with olive oil, then add garlic.
- When the butternut squash is fork tender, add it to the pot.
- A the vegetable broth.
- Blend everything together with an immersion blender and stir in the oat milk.
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
- Thyme
- Sage
Tips to make this recipe
- Roast the butternut squash until it is fork tender. It will take around 40 minutes depending on how large or small you cube it.
- Feel free to mix and match the spices so that the soup is just to your taste. It’s easy to turn this into a sweeter or more savory soup depending on your tastes. Try some chili flakes or cayenne to make it spicy.
- Use an immersion blender to make the soup smooth. This is the easiest way, or you can use a stand blender, but be careful as it will be very hot. Alternatively, leave it as is if you like it chunky.
- Make a double batch. This soup recipe is perfect for make ahead and freezer meals and the recipe is easily doubled. Let cool full before storing.
Frequently asked questions
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.
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.
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, but highly recommended!
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
Equipment
Ingredients
- 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 cinnamon
- 1 medium onion chopped
- 3 garlic cloves minced
- 4 cups vegetable broth
- 1/2 cup oat milk
- Garnished with plant-based plain yogurt
Instructions
- 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.
Video
Notes
- 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
Nutrition
Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.
Tried this soup the other day and it is so good, I just cut the squash in half and roasted didn’t really need to chop off and peel.
Thank you
Yay!! Glad to hear it works that way too.
Super easy to make and so creamy. Thank you.
So glad you liked it! Thank you!!