Butternut Squash Soup

This Butternut Squash Soup Recipe is thick and delicious, and it isn’t loaded up with heavy cream. It’s easy to prepare, and the sweet and savory qualities of the butternut squash shine.
Course Soup
Cuisine American
Keyword butternut squash soup
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings 6
Calories 158kcal


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


  • Melt the butter in a soup 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 the soup, 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 the soup, and see if it needs more seasoning.
  • 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, one for eating, and one batch for this soup. However, you may also cube the butternut squash raw and simmer it for about 20 minutes in the stock until soft, and then puree.
**I like my soup on the thinner side, as I don’t want to feel like I’m eating butternut squash 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 of soup.


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