Butternut Squash Soup Recipe

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Soup is one of my absolute favorite comfort foods. It’s warm, nourishing, and the kind of meal you can pull together without much fuss.

Once fall rolls around, my kitchen always seems to fill up with butternut squash from the garden (and sometimes from generous neighbors). 

Roasting or steaming squash can get boring, so I like to find new ways to eat my staple foods.

That’s where this butternut squash soup recipe comes in. It’s creamy without needing dairy, naturally sweet from the squash itself, and easy enough for a weeknight dinner. 

Plus, it’s one of those recipes that makes the whole house smell like fall (and who doesn’t love that?)

Is this Winter Squash Soup Healthy?

Absolutely! This soup is packed with nutrient-dense ingredients that make it as nourishing as it is comforting.

• Butternut squash – Rich in beta carotene (which the body turns into vitamin A), plus fiber to support digestion, and complex carbs that give steady energy.
• Bone broth – Depending on whether you use homemade or a good store-bought option, bone broth adds protein, gut-healing collagen, and a variety of vitamins and minerals. It also gives the soup a deeper, savory flavor.
• Onion and garlic – Not only do they boost flavor, but they also offer immune-supporting compounds — perfect for the colder months.
• Healthy fats – A little oil or ghee helps your body absorb fat-soluble vitamins like A and K from the squash.

My kids enjoy this soup as much as I do, and I love it when we can all agree on a simple, healthy recipe. It makes mealtime so much easier!

How to Make Butternut Squash Soup

I created this butternut squash soup after starting the AIP (Autoimmune Protocol) diet. My favorite version used to include white potatoes for extra creaminess — but when I couldn’t eat those anymore, I had to get creative. Swapping in a white sweet potato turned out to be the perfect solution. It keeps that silky texture without changing the flavor much at all.

And honestly, even when I skip the potato altogether (they’re hard to find in my area), this soup still tastes incredible — so you can make it either way depending on what works for you.

Here’s how simple it is to make:

1. Sauté the aromatics. Start by gently cooking onion and garlic in a bit of oil or ghee until they’re soft and fragrant. This builds a flavorful base.
2. Add the squash and any root veggies. Toss in the cubed butternut squash (and sweet potato, if you’re using it) and give everything a quick stir.
3. Add broth and simmer. Pour in the bone broth and let the soup bubble gently until the vegetables are soft and tender.
4. Season to taste. Add salt and any herbs or spices you like. (A pinch of thyme or cinnamon is lovely here.)
5. Blend until creamy. Use an immersion blender right in the pot, or carefully transfer everything to a blender for a silky-smooth texture.

That’s it — nothing fancy or complicated, just a handful of steps you can use not only for this recipe but for almost any blended soup. Pretty cool, right?

Butternut Squash Soup Recipe

A simple and healthy soup made with real food ingredients.

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Prep Time 5 minutes minutes

Cook Time 30 minutes minutes

Total Time 35 minutes minutes

Serving Size 8 -10 servings

Ingredients

• 2-3 tablespoons coconut oil or other solid cooking fat
• 1 medium yellow onion chopped
• 4 cloves garlic chopped
• 1 butternut squash peeled and diced
• 2 large carrots washed and chopped
• 1 white sweet potato optional
• 1 teaspoon salt or to taste
• 6 cups chicken broth homemade or Kettle and Fire
• ⅛ teaspoon ground nutmeg optional, omit for AIP

Instructions

• In a saucepan, heat oil over medium heat.
• Add onions and cook until translucent.
• Add garlic and cook until fragrant.
• Add the rest of the ingredients and cook until carrots and squash are easily pierced with a fork (about 20 minutes).
• Remove from heat and blend using an immersion blender.
• Alternately, allow to cool enough to handle and add to a blender to puree. Reheat if necessary and serve.

Notes

Instant Pot Instructions:

1. Heat oil on the saute setting.
2. Add onions and cook until translucent.
3. Add garlic and cook until fragrant.
4. Add the rest of the ingredients and close the instant pot (make sure the vent is on sealing).
5. Cook on Manual setting for 2 minutes and allow to release steam naturally. Alternately, you can cook for 8 minutes if you prefer to quick release the steam.
6. Blend using an immersion blender.

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What’s the Best Way to Prep Squash for Soup?

This recipe calls for peeled and diced butternut squash, which can be a little tricky if you haven’t done it before. Here are my go-to tips for making it easier:

Use a sturdy vegetable peeler. Go over the skin twice if needed — it’s better to remove any tough spots than leave them in.

Cut carefully. Slice the squash in half, scoop out the seeds, and then dice into roughly even cubes so they cook evenly.

Safety first. A sharp knife makes a world of difference. Take your time and watch your fingers — butternut squash is worth the effort!

Can I Use Roasted Squash for This Soup?

Absolutely! Using roasted squash is a fantastic shortcut — especially if you already have leftovers. It also adds a little extra depth of flavor that you don’t get from raw squash.

Here’s how I do it:

• Remove the stem and slice the squash lengthwise.
• Scoop out the seeds (bonus: chickens love them!).
• Place the halves on a greased baking sheet and roast at 375°F (190°C) for about 45 minutes, or until the squash is soft and easily pierced with a fork.
• Don’t worry if a few spots are still a little firm — since you’re blending the squash into soup, they’ll cook through perfectly.

Using roasted squash can save prep time, give your soup a richer flavor, and even make it easier for kids to help out in the kitchen. My girls don’t mind scooping squash out of the skin, but they really struggle with peeling and chopping (we’ll have to work on those skills!).

How to Serve Butternut Squash Soup

This butternut squash soup is satisfying enough to stand on its own. Thanks to the protein-rich bone broth and plenty of veggies, it makes a light but nourishing meal.

That said, it’s also one of those versatile recipes that can fit almost anywhere on the table:

• Simple dinner: I often enjoy it on its own with a slice of sourdough bread or grain-free flatbread.
• Protein pairing: It goes beautifully alongside roasted chicken, grilled pork chops, or even a bit of crispy bacon crumbled on top.
• Holiday meals: The creamy texture and natural sweetness make it an elegant first course for Thanksgiving or Christmas dinner.
• Toppings for fun: Try adding toasted pumpkin seeds, a swirl of coconut cream, or fresh herbs like sage or thyme for a little extra flair.

Whether you serve it as a cozy weeknight dinner or a festive starter, this soup has a way of making any meal feel special.

How to Store & Reheat Butternut Squash Soup

One of the things I love about this soup is how well it keeps — perfect for meal prep or making ahead for busy weeks. I often make a double batch of this soup. We will eat half for dinner (plus leftovers for the next few lunches), and then I freeze the other half for a day when I’m not feeling great, or O has a late soccer game.

Storing In The Fridge

Let the soup cool to room temperature before transferring it to an airtight container.

It will stay fresh for 3–4 days in the fridge.

Freezing For Later

This soup freezes beautifully. Pour it into freezer-safe containers or bags, leaving a little room at the top for expansion.

It will keep for 2–3 months. Label the container so you know exactly what’s inside. Surprise soup can be fun, but it’s nice when you know what’s for dinner too!

Reheating Tips

On the stovetop: Gently warm the soup over low to medium heat, stirring occasionally until heated through.

In the microwave: I don’t personally use the microwave very much, but I’m sure it would work fine. Try heating in 1–2 cup portions, stirring halfway through to ensure even warming.

If the soup has thickened in the fridge or freezer, add a splash of water, broth, or milk (dairy or non-dairy) to reach your desired consistency.

Having soup on hand like this makes weeknights so much easier — you can pull it out, heat it up, and enjoy a nourishing, comforting meal in minutes (yum!).

Can I Make This Butternut Squash Soup in My Instant Pot?

Absolutely! This recipe adapts beautifully to the Instant Pot, making it perfect for busy weeknights or holiday meals when stovetop space is limited.

Here’s my method:

• Sauté the aromatics. Turn the Instant Pot to the “Sauté” setting and heat a little oil. Cook the onions until soft and translucent, then add garlic and saute until fragrant.
• Add the rest of the ingredients. Pour in the cubed butternut squash (and sweet potato, if using) along with the broth. Close the lid and make sure the vent is set to “Sealing.”
• Pressure cook. Cook on the “Manual” or “Pressure Cook” setting for 2 minutes and allow a natural release of steam. (If you prefer a faster release, you can cook for 8 minutes and quick-release the steam.)
• Blend until creamy. Use an immersion blender right in the pot, or carefully transfer to a blender, for a smooth, velvety texture.

I especially love making it this way during the holidays — it keeps warm in the Instant Pot, frees up the stove for other dishes, and still tastes just as delicious as the stovetop version.

>>>Pro Tip<<< If the soup is too thick after blending, simply stir in a little extra broth or water until you reach your preferred consistency. I have one child who prefers thinner soup, so I often add a bit of extra broth to her bowl.

Can I Make This Butternut Squash Soup in a Slow Cooker?

Yes! The slow cooker is a fantastic option if you want hands-off cooking, but I recommend sautéing the aromatics on the stovetop first. This step really brings out their flavor — otherwise, they can taste a little flat after hours of slow cooking.

Here’s how I do it:

• Sauté the aromatics. Cook the onions and garlic in a bit of oil until soft and fragrant.
• Add to the slow cooker. Transfer the sautéed aromatics to your slow cooker along with the cubed butternut squash (and sweet potato, if using) and the broth.
• Cook low and slow. Set the slow cooker on Low for 6–8 hours or High for 3–4 hours, until the squash is tender and easy to mash with a fork.
• Blend until creamy. Use an immersion blender or transfer to a regular blender for a smooth, comforting soup.
• This method is perfect for busy days — you can set it in the morning and come home to a warm, nourishing meal that practically makes itself.

>>>Pro Tip<<< If you like a little extra depth, add a pinch of cinnamon, nutmeg, or smoked paprika before serving. It makes the slow-cooked version taste extra cozy.

More Ideas & Variations

This butternut squash soup is wonderfully versatile! Once you’ve got the base down, there are lots of ways to make it your own:

• Make it spicy: Add a pinch of cayenne pepper, chili powder, or a small diced jalapeño when sautéing the aromatics.

• Herbal twist: Fresh herbs like sage, thyme, or rosemary add depth, while a sprinkle of parsley or chives brightens it up at the end.
• Creamy without dairy: Stir in coconut milk, cashew cream, or a splash of almond milk for extra richness.
• Sweet and savory: A hint of maple syrup or honey can balance the natural sweetness of the squash, especially if it’s slightly tart.
• Protein-packed: Top with shredded chicken, crispy bacon, or a scoop of cooked lentils to make it a full meal.
• Crunchy toppings: Toasted pumpkin seeds or butternut squash seeds (yes, you can roast those as well!) add texture and make the soup extra fun to eat.
• Leftover squash shortcut: Use leftover roasted squash instead of raw for faster prep and a deeper flavor profile.

>>>Pro Tip<<< Don’t be afraid to experiment! The beauty of a blended soup is that small tweaks can completely change the flavor without much effort. Try combining a few of these variations to find your perfect version.

Looking for More Tasty Fall Recipes?

If you love cozy, seasonal meals, here are some of my favorite fall-inspired recipes to try:

• Chocolate Pumpkin Truffles – Sweet, rich, and made with fresh pumpkin from my garden. Perfect for a little treat after dinner!
  
• Cranberry Orange Muffins  – Moist, flavorful muffins with a secret ingredient: avocado! A healthy way to enjoy a classic fall flavor.
  
• Venison Stew – A hearty crock-pot soup featuring wild game, ideal for hunters or anyone craving a meaty, comforting stew.
  

I’d love to hear from you — what are your favorite fall-inspired recipes? Share them in the comments below! There’s nothing better than swapping seasonal recipe ideas and discovering new favorites.