Description

This creamy butternut squash soup is a cozy, comforting fall favorite made with roasted squash, onions, carrots, and garlic, blended until velvety smooth and finished with coconut milk or cream. It’s healthy, easy to make, naturally gluten-free, and perfect for busy weeknights or meal prep.

Ingredients

Scale

2 lbs butternut squash, peeled, seeded, and cubed
1 large yellow onion, roughly chopped
2 medium carrots, peeled and chopped
3 garlic cloves, peeled and smashed
2 tbsp olive oil
4 cups vegetable broth or chicken stock
1 tsp salt, plus more to taste
1/2 tsp black pepper
1 tsp fresh thyme leaves (or 1/2 tsp dried thyme)
1/2 tsp paprika
Pinch of nutmeg
1/2 cup coconut milk or heavy cream
Optional: Greek yogurt or sour cream (about 2 tbsp per bowl, for garnish)
1/4 cup toasted pepitas (for topping)

Instructions

Preheat oven to 400°F (205°C). Line a baking sheet with parchment paper.
Arrange butternut squash cubes, onion, carrots, and garlic on the baking sheet. Drizzle with olive oil, sprinkle with 1/2 tsp salt and black pepper, and toss to coat.
Roast for 25-30 minutes, flipping halfway, until squash is caramelized and fork-tender.
In a large soup pot or Dutch oven, add a splash of olive oil over medium heat. Add roasted veggies and any caramelized bits from the pan. Stir in thyme, paprika, and nutmeg. Sauté for 2-3 minutes until fragrant.
Pour in vegetable broth (or chicken stock). Bring to a gentle boil, then lower to a simmer. Cook for 10-12 minutes. If soup is too thick, add up to 1/2 cup more broth.
Turn off heat. Use an immersion blender to puree soup until completely smooth, or carefully transfer to a countertop blender in batches.
Stir in coconut milk or heavy cream. Taste and adjust seasoning with more salt or a squeeze of lemon juice if needed. Simmer for 2 more minutes.
Ladle soup into bowls. Swirl in Greek yogurt or sour cream, sprinkle with toasted pepitas, and serve hot.

Notes

Roasting the squash and veggies is key for deep flavor. For vegan, use coconut milk and vegetable broth. Adjust thickness with extra broth if needed. Add a splash of lemon juice or vinegar to brighten flavor. Soup stores well in fridge for 4 days or freezer for 3 months. Garnish with pepitas, yogurt, or fresh herbs.

Prep Time: 15 minutes
Cook Time: 30 minutes
Category: Soup
Cuisine: American

Nutrition

Serving Size: About 1.5 cups per serving
Calories: 180
Sugar: 8
Sodium: 700
Fat: 8
Saturated Fat: 4
Carbohydrates: 25
Fiber: 4
Protein: 3

Keywords: butternut squash soup, creamy soup, fall recipes, gluten-free, vegan option, comfort food, easy soup, roasted squash, healthy soup