Servings: 4

Roasted Butternut Squash Soup

Prep Time:
10 mins
Cook Time:
1 hr 10 mins
Total Time:
1 hr 20 mins
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.
roasted butternut squash soup
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  • 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


  1. Preheat oven to 425 F (220 C).
  2. 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.
  3. 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.
  4. 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.
  5. Working in batches, transfer soup to a blender and puree until smooth.
  6. Serve hot, with a piece of bread and garnished with sour cream, roasted pecans, pepitas or bacon.

Recipe Notes

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.
Course: Soup
Cuisine: American

Nutrition Information

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