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You are here: Home / Recipes / Soups / Butternut Squash Soup

Butternut Squash Soup

Published August 12, 2020 by Lauren Vavala

Thanks for sharing!

This savory Butternut Squash Soup is the perfect meal for fall and can be enjoyed all the way through winter. This smooth, velvety soup is also gluten free and low carb.

Overhead of a white bowl filled with low carb butternut squash soup on a wood board with a spoon and blue and white striped towel

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I have been making this exact Butternut Squash Soup recipe for years. As soon as fall arrives, it’s usually the first soup recipe that I will make. Then, I always have it for Thanksgiving and again for Christmas.

This really is the best tasting Butternut Squash Soup recipe that I’ve had yet and I have tried a lot!

Why This Recipe Works

This one-pot soup recipe is pretty easy to make. All you need is a good stock pot or Dutch oven and a blender. I prefer to use a Dutch oven because the bottom heats more evenly and gives you more caramelized pieces of squash – and more flavor!

Immersion blenders work okay, but may not give you the same creaminess as a good quality, traditional stand blender.

The butternut squash takes just a little time to soften and caramelize, but this gives the soup a richer, more complex flavor.

Tip: a lot of other recipes will have you roast the butternut in the oven to get even more caramelized pieces, but this recipe is all made in one pot to keep it really simple and straightforward. You can still do this, if you prefer.

The addition of cinnamon, ginger, and allspice adds warmth and a little spiciness. Even kids love the flavor of this soup – it’s a great way to get more veggies into their daily meals.

The recipe is gluten free, vegetarian, and vegan. With only 18 net carbs, it is low carb but probably wouldn’t fit into most keto diets. It makes enough soup for 5-6 servings.

How To Make Butternut Squash Soup

What You Need To Make This Recipe

Ingredients needed to make butternut squash soup laid out on a white background

You only need simple ingredients to make this soup:

  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon unsalted butter (use all olive oil if vegan)
  • 6 cups butternut squash, cubed
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 4 cloves garlic, minced
  • 1/4 cup shallot, minced
  • 1 1/2 teaspoons cinnamon
  • 1 teaspoon ground ginger
  • 1/4 teaspoon ground allspice
  • 3 cups vegetable stock
  • 1/2 cup heavy cream (use unsweetened almond milk for vegan)

Tip: you can use half-and-half, whole milk, or unsweetened almond milk in place of the heavy cream for a lower calorie, lighter soup, if preferred.

The entire recipe and instructions can also be found in the recipe card at the bottom of this post. You can also print the recipe from the card, if needed.

Prep!

Cut the butternut squash into 1/2-inch cubes. Mince the garlic and shallot.

Create!

Cooked cubes of butternut squash in a Dutch oven over a white background

Heat a stock pot or Dutch oven over medium heat and add the olive oil and butter.

Once the butter is melted, stir in the butternut squash and season with the salt and pepper. Toss to coat.

Cook, stirring occasionally, until the butternut squash starts to soften and caramelize, about 10-15 minutes.

Spiced butternut squash, shallots, and garlic in a Dutch oven over a white background

Add the garlic and shallot and cook an additional 5 minutes, stirring occasionally, until softened.

Stir in the cinnamon, ginger, and allspice and toss to combine.

Butternut squash soup in a Dutch oven over a white background before pureeing

Pour in the vegetable stock and raise the heat to high. Bring to a boil and simmer for 10-15 minute longer until everything is super tender.

Creamy butternut squash soup in a Dutch oven over a white background

Transfer the soup to a blender (or use an immersion blender) and process until smooth. Return to the pan.

Add the heavy cream to the blender and turn it on to “clean” the canister of any excess soup, then pour into the pot. Stir and heat through.

Present!

Close up of savory butternut squash soup in a white bowl over a wood board with a spoon and blue and white towel partially showing in the background

Serve as is, or garnish with a drizzle of cream, chopped apples, or crunchy pepitas.

Tips and Techniques

  • If preferred, you can roast the butternut squash in the oven for even more caramelized pieces.
  • Half-and-half, whole milk, or unsweetened almond milk can be used in place of the heavy cream for a lower calorie, lighter soup.
  • You can cook a peeled, chopped apple with the butternut squash for a hint of sweet in your soup.
  • Store leftover soup in an airtight container in the refrigerator. Use within 5-7 days for best results.

FAQ’s

Can You Make Butternut Squash Soup Ahead Of Time?

Yes, you can make butternut squash soup ahead of time. Keep it in an airtight container in the refrigerator for up to 5 to 7 days. To serve, pour it into a large pot and warm on the stove.

Can You Freeze Butternut Squash Soup?

Yes, you can freeze butternut squash soup. Freeze it in freezer bags or airtight containers for up to 2 to 3 months.

I usually freeze the soup in individual containers and then have quick and easy lunches ready to go for days that get hectic, or for just whenever I have a craving for this particular soup.

What Do You Serve With Butternut Squash Soup?

You can serve butternut squash soup as starter or appetizer during Thanksgiving and holiday meals.

It can be paired with some crusty bread and butter.

You can also serve it for lunch with a simple sandwich or salad. I really love it with this Roasted Apple Salad.

More Savory Butternut Squash Recipes

Here are a few more savory butternut squash recipes that you might like:

  • Butternut Squash Apple Flatbread
  • Roasted Butternut Squash and Brussels Sprouts Medley
  • Butternut Squash Gratin
  • Roasted Butternut Squash Risotto with Brussels Sprouts
  • Lemon Parmesan Risotto with Roasted Butternut Squash

Love this savory Butternut Squash Soup recipe? Follow me on Pinterest, Instagram, and Facebook for more!

If you try this recipe, please leave a comment and star rating. I would really appreciate it!

Close up of savory butternut squash soup in a white bowl over a wood board with a spoon and blue and white towel partially showing in the background
Print

Butternut Squash Soup

This savory Butternut Squash Soup is the perfect meal for fall and can be enjoyed all all the way through winter. This smooth, velvety soup is also gluten free and low carb.
Course Soup
Cuisine Gluten Free, Low Carb, Vegetarian
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 6 servings
Calories 187kcal
Author Lauren Vavala

Ingredients

  • 1 tablespoons extra virgin olive oil
  • 1 tablespoon butter (use all olive oil if vegan)
  • 6 cups butternut squash * cubed
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 4 cloves garlic * minced
  • 1/4 cup shallot * minced
  • 1 1/2 teaspoons cinnamon
  • 1 teaspoon ground ginger
  • 1/4 teaspooon ground allspice
  • 3 cups vegetable stock
  • 1/2 cup heavy cream (use unsweetened almond milk if vegan)

Instructions

  • Heat a stock pot or Dutch oven over medium heat and add the olive oil and butter.
  • Once the butter is melted, add the butternut squash and season with salt and pepper. 
  • Cook, stirring occasionally, until the butternut squash starts to soften and caramelize, about 10-15 minutes.
  • Add the garlic and shallot and toss to combine
  • Cook for about 5 more minutes, then add the cinnamon, ginger, and allspice and stir to coat all of the squash. 
  • Pour in the vegetable stock and raise the heat to medium-high. Bring to a boil, then reduce heat to simmer until the squash is super tender, about 10-15 minutes.
  • Transfer the soup to a blender (or use an immersion blender) and process until smooth. Return to the pan.
  • Add the heavy cream to the blender and turn it on to “clean” the canister of any excess soup, then pour into the pot. Stir and heat through.
  • Taste and season with additional salt and pepper, if needed.
  • Serve as is, or garnish with a drizzle of cream, chopped apples, or crunchy pepitas.

Notes

Tips and Techniques

  • If preferred, you can roast the butternut squash in the oven for even more caramelized pieces.
  • Half-and-half, whole milk, or unsweetened almond milk can be used in place of the heavy cream for a lower calorie, lighter soup.
  • You can cook a peeled, chopped apple with the butternut squash for a hint of sweet in your soup.
  • Store leftover soup in an airtight container in the refrigerator. Use within 5-7 days for best results.
** Nutritional information is an estimate and may vary.

Nutrition

Serving: 1serving | Calories: 187kcal | Carbohydrates: 21g | Protein: 2g | Fat: 12g | Saturated Fat: 6g | Cholesterol: 32mg | Sodium: 679mg | Potassium: 549mg | Fiber: 3g | Sugar: 5g | Vitamin A: 15482IU | Vitamin C: 31mg | Calcium: 92mg | Iron: 1mg

This recipe was originally published on February 1, 2017. It was updated with new images, more thorough instructions, tips, techniques, and FAQ’s in August 2020.

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Filed Under: Gluten Free, Recipes, Soups

Comments

  1. Amanda says

    October 15, 2018 at 7:05 pm

    I’m eating as much soup as possible now that the weather here is getting chilly. Looks like the perfect fall meal. Can’t wait to give this a try. Thanks for sharing!

    Reply
  2. Molly says

    October 15, 2018 at 7:00 pm

    What a great fall meal! Thank you for posting this.

    Reply
  3. Prajakta Sukhatme says

    October 15, 2018 at 6:45 pm

    Perfect recipe for the chili breezy weather we got these days. Love the added spices to make this soup. Even my boys loved eating raw butternut squash and I love to pack them soups in warm thermos. Lovely recipe.

    Reply
  4. Jacque Hastert says

    October 15, 2018 at 5:33 pm

    Sounds like a wonderful fall soup!

    Reply
  5. Sara says

    October 15, 2018 at 5:23 pm

    I love the idea of spicy butternut squash! This sounds really good! What did you sprinkle on top?

    Reply

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Welcome, I'm Lauren!

Delicious Little Bites is where I share all types of recipes from appetizers to desserts. You will also find plenty of keto, gluten free, and vegetarian recipes here to help you put a delicious meal on the table every night that the whole family will love! Read More...

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