Roasted Butternut Squash Soup

5 from 32 votes

This roasted butternut squash soup is an easy, heart-warming and comforting recipe for the fall/winter. It’s smooth and creamy but is actually dairy-free!

This post may contain affiliate links. Please read our disclosure policy.

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.

Close up shot of roasted butternut squash soup with a slice of sourdough bread on the side

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.

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.
Collage of the butternut squash before and after roasting

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.
Collage showing the onions and garlic on the left, and adding the squash on the right
  • A the vegetable broth.
  • Blend everything together with an immersion blender and stir in the oat milk.
Collage of two images showing the pot of soup with the vegetable broth before and after blending

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
Two large bowls/mugs of roasted butternut squash soup on a white table

Tips to make this recipe

  1. Roast the butternut squash until it is fork tender. It will take around 40 minutes depending on how large or small you cube it.
  2. 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.
  3. 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.
  4. 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

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 it 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 it 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.

Large mug of roasted butternut squash soup with a toasted slice of bread getting dunked into the soup

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

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

This roasted butternut squash soup is an easy, heart-warming and comforting recipe for the fall/winter. It’s smooth and creamy but is actually dairy-free!
5 from 32 votes
Servings 4 servings
Course Soup
Calories 202
Prep Time 10 mins
Cook Time 55 mins
Total Time 1 hr 5 mins

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
  • 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

Storage: Store any leftovers in an airtight container. They will last about 3-4 days in the fridge, or up to 3 months frozen.
Make Ahead: You can roast the butternut squash 3 days ahead of time or even 3 months 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.
Substitutes: For best results, follow the recipe as is. However here are some common substitutes that would work well in this recipe.
  • 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
Equipment: I love using my Cuisinart Smart Stick hand blender for blending soups. It’s quick and easy and gets me the perfect consistency, without any chunks of vegetables leftover.
Nutrition: Please note that the nutrition label is only for four huge servings. If you have this as a starter or side, it can easily serve 8 people

Nutrition

Serving: 1bowl, Calories: 202kcal, Carbohydrates: 34g, Protein: 2g, Fat: 7g, Saturated Fat: 1g, Sodium: 963mg, Potassium: 735mg, Fiber: 4g, Sugar: 12g, Vitamin A: 20495IU, Vitamin C: 42.1mg, Calcium: 149mg, Iron: 1.6mg

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.

Share this recipe

Share it with the world! Mention @feelgoodfoodie or tag #feelgoodfoodie!

Close up shot of roasted butternut squash soup with a slice of sourdough bread on the side

Rate and comment

Recipe Rating




Comments

  1. 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

  2. I made your butternut squash risotto last night and the butternut squash soup tonight with the other half of the squash. LOVED them both!! Thank you 😊

  3. Yumna, this is one excellent soup!!! Turned out perfect and was a hit at home!! I used coconut milk and loved the flavour!

  4. Save some work- don’t peel or cube the squash. Cut in half lengthwise, oil/season and roast face down. Its done when you can puncture the peel with a fork – easily scoop out.