This Butternut Squash Soup is a cozy, nutrient-packed dish that perfectly balances sweet and savory flavors.
The combination of roasted butternut squash and apples creates a naturally creamy base without heavy cream, making it lighter yet satisfying.
Rich in dietary fiber and plant-based nutrients, this soup supports digestive health while providing a moderate amount of protein from the parmesan-topped croutons.
The use of extra-virgin olive oil introduces heart-healthy monounsaturated fats while keeping saturated fat low.
With its straightforward cooking steps, this recipe is ideal for everyday meals, offering both speed and versatility.
It’s perfect for meal prep, easy reheating, and sharing with family or guests, making it a dependable staple for fall and winter menus.
Must-Have Tools for Perfect Results
Dutch Oven or Large Stockpot
Perfect for evenly cooking onions, squash, and apples. Its thick base ensures gentle heat distribution, preventing scorching, and doubles as a versatile pot for soups, stews, and braises year-round.
Immersion Blender
Makes pureeing hot soup quick and safe directly in the pot. Beyond this recipe, it’s ideal for smoothies, sauces, and baby food, eliminating the need to transfer liquids to a traditional blender.
Baking Sheet
Essential for crisping the sage-parmesan croutons evenly. A sturdy, rimmed baking sheet is a kitchen workhorse for roasting vegetables, baking cookies, and toasting nuts.
Chef’s Knife
A sharp, reliable knife ensures precise chopping of squash, apples, and onions. A quality chef’s knife is indispensable for consistent, safe, and efficient prep across countless recipes.
Measuring Cups & Spoons
Accurate measurements of stock, oil, and spices guarantee consistent flavor. They’re versatile tools for baking, cooking, and portioning ingredients efficiently.
Healthy Butternut Squash Soup Recipe
Ingredients
Equipment
Method
- Preheat and Prepare: Begin by preheating your oven to 375°F (190°C). This ensures the croutons will toast evenly later. While the oven warms, gather all your ingredients, peel the butternut squash, core and chop the apples, and finely chop the onions. Having everything ready at hand will make the cooking process smooth and stress-free.
- Sauté Onions for Flavor: In a large Dutch oven or deep stockpot, heat 2 tablespoons of extra-virgin olive oil over low heat. Add the chopped onions and stir occasionally. Allow them to cook slowly until they are soft, translucent, and fragrant, about 15–20 minutes. This gentle sauté develops a natural sweetness that forms the foundation of the soup’s flavor. Avoid browning the onions too quickly to maintain a delicate, subtle flavor.
- Add Squash and Apples: Once the onions are tender, carefully add the peeled and diced butternut squash and roughly chopped apples to the pot. Stir to combine them with the onions, coating them lightly in the oil. The mixture should start to smell aromatic immediately, with the natural sweetness of the apples complementing the squash.
- Add Stock and Simmer: Pour in 2 cups of low-sodium chicken stock. Turn the heat to medium-high until the liquid begins to gently boil. Then reduce the heat to low and cover the pot with a lid. Allow the mixture to simmer for 20–30 minutes, or until the squash and apples are very tender and easily pierced with a fork. Stir occasionally to prevent sticking and ensure even cooking. If using larger chunks, cooking may take longer, so adjust as needed.
- Prepare Sage Parmesan Croutons: While the soup simmers, place the bread cubes on a large baking sheet in a single layer.Drizzle 3 tablespoons of extra-virgin olive oil over the cubes, sprinkle with minced sage and ½ teaspoon of kosher salt, then toss to coat evenly. Bake in the preheated oven for 10–12 minutes, tossing once halfway through, until the croutons are golden brown and crisp. Remove from the oven and immediately sprinkle with 3 tablespoons of freshly grated Parmesan, tossing gently to coat. Set aside until ready to serve.
- Puree the Soup: Once the squash and apples are tender, remove the pot from heat. Using an immersion blender, carefully puree the soup directly in the pot until completely smooth. If you don’t have an immersion blender, transfer the mixture in batches to a countertop blender and puree until silky, then return it to the pot. Be cautious of hot splatters during this step.
- Adjust Consistency and Season: Add 1 cup of the remaining chicken stock to the pureed soup. Stir gently to combine, and continue adding stock as needed to achieve your preferred consistency. The soup should be thick and creamy but pourable. Season with 1 ¼ teaspoons of kosher salt, ½ teaspoon of freshly grated nutmeg, ¼ teaspoon of black pepper, and ¼ teaspoon of cayenne pepper. Taste and adjust seasoning to your preference.
- Serve and Garnish: Ladle the warm soup into bowls. Top each serving generously with the freshly baked sage Parmesan croutons for a delightful crunch and aromatic flavor. Serve immediately to enjoy the creamy, comforting texture and rich, balanced flavors.
- Storage Tips: Leftover soup can be stored in an airtight container in the refrigerator for up to 5 days. To reheat, warm gently on the stovetop over medium-low heat, adding a splash of stock if needed to loosen the consistency. This soup also freezes well for up to 3 months; thaw overnight in the refrigerator before reheating.
Notes
- Grate fresh nutmeg instead of using preground for a more aromatic, complex flavor.
- Smaller squash and apple chunks cook faster; adjust cooking time accordingly.
- Low-sodium chicken stock allows better control over the seasoning of the soup.
- Use a sturdy, crusty bread for croutons to prevent sogginess.
- The soup can be thickened or thinned easily by adjusting the amount of stock.
- This recipe works well with vegetarian stock to make it fully plant-based.
- Allow the soup to cool slightly before pureeing to prevent splatter.
Chef’s Secrets For Maximum Flavor
The key to a deeply flavorful butternut squash soup lies in slow-cooking the onions until they are caramelized and naturally sweet.
This creates a rich, aromatic base without added sugar. Pairing sweet apples with the squash adds natural sweetness, which balances the warming spices like nutmeg, cayenne, and black pepper.
Using freshly grated Parmesan on the croutons enhances the depth of flavor and provides a subtle umami contrast to the sweet vegetables.
Lastly, adjusting the stock gradually while pureeing ensures the soup remains creamy, velvety, and never too thin.
Serving Suggestions For Cozy Meals
This soup is best served hot and garnished with crisp sage-Parmesan croutons. For an elevated presentation, drizzle a swirl of extra-virgin olive oil or a touch of cream on top.
It pairs beautifully with crusty bread, roasted vegetables, or a light salad for a complete meal.
For heartier options, serve alongside roasted chicken or turkey, or add cooked quinoa or lentils for extra protein.
The balance of sweet and savory makes it suitable as both a comforting appetizer or a satisfying main course.
Storage Tips To Keep Fresh
Store leftover soup in an airtight container in the refrigerator for up to five days.
When reheating on the stovetop or in the microwave, add a splash of stock or water to restore its creamy texture. For longer-term storage, freeze in airtight, freezer-safe containers for up to three months.
Allow the soup to thaw overnight in the refrigerator before reheating.
Croutons are best stored separately in a sealed container at room temperature to retain their crispness and can be added just before serving.
Frequently Asked Questions Answered
1. Can I make this soup vegetarian?
Yes! Simply replace chicken stock with vegetable stock. The soup will remain rich and flavorful while keeping it plant-based.
2. How do I prevent the soup from being too thick?
Add stock gradually while pureeing until the desired consistency is reached. The soup thickens slightly when cooled, so aim for slightly thinner than your preferred serving texture.
3. Can I use frozen squash or apples?
Fresh produce is ideal for texture, but frozen squash works well if thawed before cooking. Apples are best fresh to maintain natural sweetness and firmness.
4. How can I make the croutons in advance?
Bake the croutons a day ahead and store in an airtight container. Sprinkle with Parmesan just before serving to preserve crispiness.
5. Can I spice this soup differently?
Absolutely! Ground cinnamon or ginger can enhance sweetness, while smoked paprika adds depth. Start with small amounts and adjust to taste.
This recipe is inspired by wellplated and has been carefully refined to enhance clarity, streamline preparation steps, and ensure accurate results. We’ve also included health benefits, nutritional highlights, and Must-Have Tools to help you get the best results every time you cook.
Jessica T. Brown is the founder of KitchenHush.com, a platform born out of her deep love for cooking and the quiet joy found in the kitchen. From a young age, Jessica discovered that the kitchen wasn’t just a place to prepare meals—it was a space for connection, creativity, and comfort. Inspired by those early memories, she created Kitchen Hush to share that experience with home cooks everywhere.