This post may contain affiliate links. Please read our disclosure policy.

This roasted butternut squash soup is spicy, creamy, full of fall flavors and topped with crunchy pepitas. Made with roasted butternut squash, roasted onion and roasted garlic. Easy to make, nutritious and delicious.

A white bowl with roasted butternut squash soup, with a spoon and topped with pumpkin seeds.

Happy Monday! Did you remember to turn back the clocks and enjoy the extra hour of sleep yesterday? I sure did! Weather is slowly getting colder and colder and it is time to enjoy some warm and comforting soups again. I’ve made this roasted butternut squash soup quite a few times and am surprised I haven’t shared the recipe on my blog yet!

I like eating squash and wish I cooked it more often! Since we are officially in winter squash season, why not make a butternut squash soup.

Butternut squash is one of my favorite types of winter squash. My other favorite is spaghetti squash. Butternut squash is high in fiber, has a rich flavor and is very easy to cook. It is nutritious and very affordable. Has a sweet and nutty, similar to pumpkin taste (in my opinion). And did you know that it is also considered a fruit, but mostly used as a vegetable? I did not, until just recently.

One of the most common and easiest ways to prepare butternut squash is roasting it. Its seeds are edible (like pumpkin seeds) and its skin can also be eaten after roasting.

For this soup I decided to cut squash lengthwise, scrape out the seeds and peel its skin. Then I cut it into 1/2 inch cubes, sprayed with olive oil, seasoned with some fresh ground black pepper and baked for 45 minutes.

White bowl with warm This roasted butternut squash soup .

I also like roasting a cut in half onion for this soup, as well as some garlic cloves, wrapped in foil. This brings a wonderful, rich flavor to this fall soup. You can skip the use of milk/cream in this soup, since butternut squash, after processed in a blender, creates extra cream texture in the soup. I added just a cup of milk this time and it tasted great. I used organic chicken base and water instead of stock, but chicken stock, vegetable (or vegan) stock can be used. The measurements for stock are approximate, so you can adjust to the desired thickness by adding more or less. I also like my butternut squash soup a little salty, so again feel free to add as much (little) salt as you’d like.

Enjoy this warming fall soup with a piece of warm bread with an entree or a salad.


Two white ceramic bowls filled with yellow roasted butternut squash soup, topped with spicy pepitas. Everything roasted in the oven.


Want to save this recipe?
Just enter your email and get it sent to your inbox! Plus you'll get new recipes from us every week!
Please enable JavaScript in your browser to complete this form.
roasted butternut squash soup
5 from 4 votes

Roasted Butternut Squash Soup

By Lyubomira L
This roasted butternut squash is spicy, creamy, full of fall flavors and topped with crunchy pecans. Roasting the squash, onions and garlic enhances the flavor of the soup. Butternut squash is high in fiber, has a rich flavor and is very easy to cook. It is nutritious and very affordable.
Prep: 10 minutes
Cook: 1 hour 10 minutes
Total: 1 hour 20 minutes
Servings: 4


  • 1 large butternut squash, (cut lengthwise, seeds removed, peeled and cut into pieces)
  • 1 small yellow onion cut in half
  • olive oil spray, (I use Misto)
  • 4 garlic cloves, (unpeeled)
  • 1 tsp (or more) salt
  • 1 tsp black pepper, , divided
  • 1/8 tsp cayenne
  • 1/4 tsp ground cumin
  • 1/4 tsp thyme
  • 4 cups chicken or vegetable stock
  • 1 cup milk, (optional,non dairy milk is fine)
  • 2 tbsp roasted pecans for garnishing
  • sour cream for garnishing


  • Preheat oven to 425 F (220 C).
  • Cut squash in half, scrape out seeds, peel squash and cut into 1/2 inch cubes. Spray with olive oil, season with 1/2 tsp black pepper and transfer to a baking sheet lined with parchment paper or Silpat. Leave some space in one of the corners of baking sheet, spray onion with olive oil and place on baking sheet. Spray unpeeled garlic cloves with olive oil and wrap in aluminum foil. Place in the oven as well.
  • Bake squash until it starts to brown, (45-50 minutes) make sure it doesn't burn (baking time may vary). Onion will most likely cook more quickly, so take it out of the oven when it appears browned. Garlic should be roasted for about 20-25 minutes, so you need to take it out earlier that squash as well.
  • In a medium pot, over medium-high heat combine stock, salt, pepper, cayenne, thyme and cumin. Add roasted squash, onion and and garlic (remove from skin), milk(optional) and simmer for 5 minutes.
  • Working in batches, transfer soup to a blender and puree until smooth.
  • Serve hot, with a piece of bread and garnished with sour cream, roasted pecans, pepitas or bacon.



You can adjust the consistency of the soup by adding more stock, milk or water. Add more salt, according to taste.
Use vegetable (vegan ) stock and non dairy milk if you'd like.
Feel free to garnish with pepitas, walnuts, parmesan cheese or even bacon.


Calories: 185kcal, Carbohydrates: 32g, Protein: 4g, Fat: 5g, Saturated Fat: 1g, Cholesterol: 6mg, Sodium: 975mg, Potassium: 813mg, Fiber: 4g, Sugar: 10g, Vitamin A: 20555IU, Vitamin C: 42.3mg, Calcium: 174mg, Iron: 1.7mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Soup
Cuisine: American
Tried this recipe?Mention @cookinglsl or tag #cookinglsl!




You May Also Like:

Hi! I'm Mira.

I share simple, mostly low-carb and Keto recipes, that don't take a lot of time to make and use mostly seasonal, easy to find ingredients. I'm a supporter of healthy eating, but you'll also find some indulgent treats too.

Leave a comment

Your email address will not be published. Required fields are marked *

Recipe Rating

This site uses Akismet to reduce spam. Learn how your comment data is processed.


  1. Wow, this soup looks so yummy and beautiful! And I’m sure the roasted pecans add a wonderful crunch!

      1. Just stopping back in to let you know I included this recipe in my Thanksgiving Recipe Roundup!