Roasted Butternut Squash Soup Recipe (With Vegan Option)

Creamy roasted butternut squash soup with caramelized squash, roasted garlic and warm spices. No cream needed, freezer-friendly and perfect for fall.

This roasted butternut squash soup is one of the first soups I ever posted, back in 2014, and it’s still the one I make the week squash shows up at the market.

Roasting is the whole trick.

The squash caramelizes at the edges, the onion turns sweet, and the garlic roasts in its skin until it’s soft enough to squeeze out like paste.

After that, the soup takes five minutes: everything goes into a pot with stock, a pinch of cayenne, cumin and thyme, then into the blender.

The result is thick and silky, slightly sweet, a little smoky, and creamy without a drop of cream.

I serve it with sour cream and toasted pecans on top and a piece of bread on the side. It’s a light lunch, a starter for Thanksgiving, or dinner on a cold weeknight.

Ingredients

Toppings. Sour cream or Greek yogurt and toasted pecans. Pepitas or crumbled bacon are good too.

Butternut squash. One large squash, peeled, seeded and cut into 1/2-inch cubes. Smaller cubes roast faster and brown more.

Onion. One small yellow onion, halved, roasted next to the squash.

Garlic. Four whole cloves, unpeeled, wrapped in foil so they roast soft and sweet.

Olive oil. I use an olive oil sprayer to coat everything lightly; a drizzle works too.

Spices. Salt, black pepper, a pinch of cayenne, cumin and thyme.

Stock. Chicken stock, or vegetable stock to keep it vegetarian.

Milk. Optional, for a creamier soup. Any dairy-free milk works.

How to Make Roasted Butternut Squash Soup

Serve. Ladle into bowls and top with sour cream and toasted pecans.

Prep. Heat the oven to 425°F (220°C). Peel the squash, scoop out the seeds and cut it into 1/2-inch cubes.

Roast. Spread the squash on a lined baking sheet, coat with olive oil and season with pepper. Add the onion halves to one corner. Wrap the unpeeled garlic in foil with a little oil and put it on the sheet too.

Watch the timing. The garlic is done in 20 to 25 minutes and the onion when it’s browned; take them out first. The squash needs 45 to 50 minutes, until browned at the edges.

Simmer. In a pot over medium-high heat, combine the stock, salt, pepper, cayenne, cumin and thyme. Add the squash, onion, garlic squeezed from its skins, and the milk if using. Simmer for 5 minutes.

Blend. Blend in batches, or use an immersion blender in the pot, until completely smooth. Taste and adjust the salt.

Tips for the Best Butternut Squash Soup

• Make peeling easier. Microwave the whole squash for 2 to 3 minutes so the skin softens, then peel with a vegetable peeler.
• Give the squash space. Crowded cubes steam instead of roast. Use two sheets if needed.
• Pull the garlic early. Roasted too long, it turns bitter. Twenty to 25 minutes is enough.
• Blend longer than you think. A full minute makes it silky. Fill the blender only halfway with hot soup.
• Adjust the thickness. Add stock or milk to thin it, or simmer uncovered for a few minutes to thicken.

Meal Prep, Storage and Freezing

Reheat: on the stove over medium heat, with a splash of stock if it has thickened.

Fridge: up to 4 days in an airtight container.

Freezer: up to 3 months. Freeze without the toppings, thaw overnight in the fridge and reheat on the stove. If you plan to freeze it, add the milk when reheating instead of before.

More Fall Soup Recipes

Try my Roasted Cauliflower Kale Soup, Creamy Sweet Potato Soup or Cauliflower Cheese Soup.

For more squash, make the Pumpkin Risotto or Homemade Pumpkin Puree.

This soup is also one of 44 recipes in my free Fall Produce Guide.

FAQ

Do I have to peel butternut squash for soup? Yes. The skin stays tough after roasting. Microwave the squash for 2 to 3 minutes first and it peels easily.

Can I make butternut squash soup without milk? Yes. The milk is optional. Roasted squash blends thick and creamy on its own.

Can I freeze roasted butternut squash soup? Yes, for up to 3 months. Freeze it before adding milk and toppings.

Can I use frozen or precut squash? Yes. Precut squash saves time; frozen squash works too, but roast it a bit longer and expect less browning.

Is butternut squash soup healthy? Yes. It’s mostly vegetables, high in fiber and vitamin A, and made without cream.