This is the absolute BEST Butternut Squash Soup! It’s easy to make, creamy, and delicious, without actually being loaded up with heavy cream. The way the soup is made allows the incredible natural flavor of the roasted butternut squash to really shine through. 

Butternut Squash Soup In White bowl with Cream and Pumpkin Seed Garnish

It’s easy to make soup taste good by adding lots of fat or added sugar, but I wanted to make a healthy version of Butternut Squash Soup that’s truly delicious without those additions. And goodness this is a success! The squash is the primary ingredient, with only a few supporting players: onion, butter or olive oil for softening the onion, salt, pepper, a touch of cinnamon, and chicken or vegetable stock.

Why This Recipe Is The Best

Roasting = the biggest secret of all – For the best soup, we’ll be using Roasted Butternut Squash. Why? Because roasting caramelizes and intensifies the natural sweetness and flavor, and roasting cubes in particular maximizes the amount of surface area for that to happen. You just can’t get the same effect if you simmer the cubes in the broth. 

Minimal ingredients but incredible flavor – The five main ingredients you’ll need are onion, chicken or vegetable stock, butter or olive oil (a cooking fat of your choice), cinnamon, and roasted butternut squash. It’s an elegant soup that is simple but flavorful.

Incredibly creamy, without dairy – While you can add a drizzle of heavy cream or coconut cream on top to make it pretty, this soup is made without dairy entirely. It truly does not need it.

Intense flavor, and not watery – Roasting the squash first cooks out a lot of its water and intensifies the flavor.

No added sugar or sweetness – You’d be surprised how many recipes and restaurant versions call for adding sugar, which is an easy way to make things taste good, but totally unnecessary here. We will get a natural sweetness from roasting.

Batch friendly – What I do when I make roasted butternut squash cubes is make a double batch, one for eating as a vegetable side or in a salad, and one batch for this soup. You can even keep the cubes in the freezer if you don’t want to make this right away.

How to Cut Butternut Squash - starting With Slicing Off the End

Tips for Best Results

Pick a good butternut squash – Look for a squash that has a dark beige color and a very firm texture. If it’s starting to feel soft or if it has a lot of dings in it, pick a different one. You also want the stem to be firmly intact instead of fallen off, and ideally you want the heaviest squash for its size, which indicates more moisture inside.

Roast the squash in small pieces – I know you can roast the squash whole, but the downside of this is you don’t get to caramelize much surface area. That caramelization is what makes the butternut squash soup taste so amazing! So take the time to cut those cubes so you maximize browning and flavor.

Step by Step Overview:

Soften the aromatics

In a large soup pot, combined butter or olive oil (or your fat of choice), chopped yellow onion, salt, and pepper:

Onions, Butter, and Seasoning In Soup Pot

Cook for about 10 minutes, until the onion is soft:

Sauteed Onions, Butter, and Seasoning In Soup Pot

Add the Roasted Squash Cubes

Next you’ll want to add Roasted Butternut Squash. If you’re doing this now, follow the instructions in the post for how to roast it until caramelized and soft, but the beauty of this recipe is that you can use previously roasted butternut squash. This is usually what I do. What I will do is make big batches at once, serving part of the batch as a side dish for dinner, then keeping the remaining squash cubes in the fridge or freezer for this recipe. Then you can quickly make a batch of this soup with the leftovers.

Roasted Butternut Squash Cubes on Parchment

Also, if you’ve never cut one before, here’s my visual guide for How to Cut Butternut Squash. That will show you how to cut uniform pieces.

Add the roasted squash cubes to the pot along with some ground cinnamon:

Cubes of Roasted Butternut Squash and Cinnamon Added to Pot

Stir for a couple minutes until the cinnamon is fragrant. This really enhances the flavor and gives the dish a great autumn or winter feel.

Add the stock

Add either chicken stock or vegetable stock to the pot:

Simmering the soup in chicken stock

Personally I like chicken stock more, but if you want to keep things vegetarian, a vegetable stock will suffice.

Bring the soup to a boil, and simmer for 2 minutes. You’re really just heating up the liquid, rather than cooking.

Puree until smooth

In order to get the texture silky smooth, you need to blend the soup well. You can either do this in the pot with an immersion blender (affiliate), or let the soup cool slightly and blend in a blender:

Roasted Butternut Squash Soup Freshly Blended in Blender Jar

Why I like the blender more: The blender is a little more annoying than the immersion blender, but I find it makes for a MUCH smoother end result, so I prefer it.

Butternut Squash Soup Recipe Served in White Bowl with Cream and Pumpkin Seeds

How to Serve

The butternut squash soup is truly fantastic on its own, but you can add a touch of heavy cream or coconut cream for extra richness, and toasted pumpkin seeds for a little bit of crunch, if desired. I add these when I’m serving company, but most of the time when I’m just making this for eating on a weekday, I don’t bother.

I love serving the soup with these Easy Drop Biscuits, Homemade Brioche Bread, or even my favorite Homemade Cornbread.

For more of my favorite cozy recipes, next try Creamy Tomato Bisque, Potato Gratin, Cheesy Lasagna Soup, or Shepherd’s Pie. Enjoy!

Recipe Tips and FAQ:

How do you store butternut squash soup?

The soup will keep in the refrigerator for up to 7 days, but I find that the flavor starts going downhill after 3 or 4 days. Make sure to store in an airtight container so the soup doesn’t absorb off flavors from the fridge.

Can butternut squash soup be frozen?

Yes, this freezes great. Store for up to 2 months in an airtight container. Thaw in the fridge the night before you want to serve again.

How do you reheat butternut squash soup?

In the microwave or on the stovetop. In the microwave, heat in 15 second intervals until warmed through. On the stovetop, heat over medium for about 5 minutes, until warmed through.

Can you make it ahead?

Yes, the soup can be completely made and stored in the fridge a day or two before you want to serve it. It can also be frozen.

Substitution Ideas

Squash variations – You can take this Roasted Acorn Squash and swap it in for the butternut. Buttercup and kabocha varieties are also great options. You can also swap in Roasted Carrots.

Spices – I do think it’s nice to add cinnamon here, but you could also try a little bit of clove, nutmeg, or allspice.

Onion – You can substitute other options like shallot or leek with delicious results, but those are pricier ingredients.

Did you enjoy the recipe? Please leave a 5-star rating in the recipe card below and/or a review in the comments section further down the page.

Roasted Butternut Squash Soup in White Bowl

Butternut Squash Soup

Thick, creamy, and delicious, this soup is a cozy and flavorful option for any cold weather meal.

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  • 3 lb roasted butternut squash*
  • 2 tbsp butter or olive oil, for dairy free option
  • 1.5 cups chopped yellow onion
  • 1/4 tsp salt
  • 1/8 tsp black pepper
  • 1/8 tsp ground cinnamon
  • 6 cups vegetable or chicken stock**
  • drizzle of heavy cream optional, for garnish
  • toasted pumpkin seeds optional, for garnish


  • Plan ahead: You will need Roasted Butternut Squash cubes for this recipe. As stated in the blog post, you can either make them now, or use leftovers. If making them now, follow the instructions in that post and get the squash in the oven before you start sauteing the onion and such for this soup.
  • Melt the butter in a large pot over medium heat, then add the onion, salt, and pepper, and cook for 10 minutes, until the onions are soft.
  • Add the Roasted Butternut Squash cubes and cinnamon, and stir for 2 minutes, until the cinnamon smells fragrant.
  • Add the stock, bring the liquid to a boil over high heat, then reduce to a simmer. Cook for 2 minutes at a simmer.
  • Puree everything together, either using an immersion blender, or by cooling the soup slightly and blending in a blender (you will likely need to do this in batches).
  • Taste, and see if it needs more salt or pepper.
  • Serve as is, or with a drizzle of heavy cream and a few pumpkin seeds, if desired. Enjoy!


*I strongly recommend using Roasted Butternut Squash in this recipe, as the caramelization that happens when roasting the squash in cubes makes a huge flavor difference in the soup. I often make a double batch of roasted squash, one for eating as a side dish for dinner one night, and one batch for this soup. Then you can just keep the roasted leftovers in the fridge or freezer, ready for use here. However, you may also simmer raw cubes for about 20 minutes in the stock until soft, and then puree. It won’t taste as good though, so I recommend taking the time to roast the squash.
**I like my soup on the thinner side, as I don’t want to feel like I’m eating puree in a bowl. If you like a thicker soup, you can start with 4 cups, puree it, then taste and add more broth as desired.
This recipe yields a little bit over 7 cups. The calories and nutritional information are divided for 6 people.
Storing leftovers: The soup should be kept in an airtight container in the fridge for up to 7 days, but the flavor will go downhill after 3 or 4 days.
Freezing: The soup may be frozen for up to 2 months. Ideally, thaw in the fridge overnight before reheating, or reheat from frozen gently on the stovetop, watching for scorching.
Reheating: In the microwave or on the stovetop. In the microwave, heat in 15 second intervals until warmed through. On the stovetop, heat over medium for about 5 minutes, until warmed through.


Calories: 158kcal, Carbohydrates: 31g, Protein: 2.6g, Fat: 6g, Saturated Fat: 4g, Cholesterol: 10mg, Sodium: 249mg, Fiber: 5g, Sugar: 8g

Nutrition is estimated using a food database and is only intended to be used as a guideline for informational purposes.

Post updated in August 2021. Originally published November 2015.