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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
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5 from 4 votes

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.
Prep Time10 mins
Cook Time40 mins
Total Time50 mins
Course: Soup
Cuisine: Gluten Free, Low Carb, Vegetarian
Servings: 6 servings
Calories: 187kcal



  • 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.



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.


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