This roasted butternut squash soup is the kind of cozy dish you’ll want on repeat all season long.
Naturally creamy and rich in flavor, it’s packed with plant-based goodness while staying light and nourishing.
Butternut squash provides plenty of fiber and vitamins, while a drizzle of avocado oil adds healthy fats with minimal saturated fat.
With just a handful of simple ingredients and one sheet pan, this recipe is quick, meal-prep friendly, and perfect for both weeknight dinners and make-ahead lunches.
Healthy Roasted Butternut Squash Soup
Equipment
- 1 Blender (high-speed or immersion)
- 1 Baking sheet (heavy-duty)
- 1 Sharp Knife
- 1 cutting board
- 1 Measuring spoons set
- 1 measuring cup set
Ingredients
- 3 ½ pounds butternut squash
- 1 tablespoon avocado oil
- 1 small yellow onion halved
- 1 small garlic clove peeled
- ½ tablespoon maple syrup
- 1 teaspoon salt
- Freshly ground black pepper to taste
- ¼ teaspoon ground nutmeg
- ¼ teaspoon ground ginger
- 3 to 4 cups vegetable broth
Instructions
- Prepare the Squash for Roasting: Begin by preheating your oven to 400°F (200°C). While the oven heats, place the butternut squash on a large cutting board. Carefully cut off both ends of the squash, then slice it lengthwise down the middle. Use a sturdy spoon to scoop out the seeds and stringy flesh from the cavity. To keep things simple, you don’t need to peel the squash before roasting — the skin will soften in the oven and can be scooped out easily later.
- Season the Vegetables: Place the halved squash, cut side up, onto a heavy-duty baking sheet. Drizzle the squash with 1 tablespoon of avocado oil, making sure the surface is lightly coated for even caramelization. Add the halved onion (cut side up) and the peeled garlic clove to the same sheet pan. Lightly sprinkle everything with salt and black pepper to enhance natural sweetness and draw out moisture during roasting.
- Roast Until Tender and Golden: Transfer the baking sheet to the preheated oven and roast for 50–60 minutes. The squash is ready when the flesh is fork-tender and lightly caramelized around the edges. The onion should be softened and golden, and the garlic clove lightly browned but not burnt. Roasting transforms the squash into a sweeter, deeper flavor while giving the soup its signature richness.
- Scoop and Transfer: Once the vegetables are cool enough to handle, use a large spoon to scoop the cooked flesh from the butternut squash into a blender or a large pot (if using an immersion blender). Discard the skins. Add the roasted onion and garlic as well. This roasted base is what gives the soup its natural creaminess without heavy cream.
- Blend with Broth and Seasonings: Pour in 3 cups of vegetable broth to start (you can always adjust the thickness later). Add the maple syrup, ground nutmeg, and ground ginger. Blend on high speed until the mixture is completely smooth and velvety. If using an immersion blender, blend directly in the pot until no chunks remain. For a thinner consistency, add up to 1 more cup of broth.
- Taste and Adjust: Once blended, taste the soup carefully. Add more salt or pepper as needed to balance the flavors. If you prefer a sweeter undertone, add an extra drizzle of maple syrup. For a slightly spicier kick, an extra pinch of ground ginger works beautifully. Adjust broth levels depending on whether you like a thick and hearty soup or a lighter, more sippable consistency.
- Reheat and Serve: If the soup has cooled down during blending, pour it into a large pot and warm gently over medium heat, stirring occasionally until hot but not boiling. Ladle the soup into bowls and finish with optional garnishes like roasted pepitas, a sprinkle of fresh parsley, and a twist of freshly ground black pepper for a restaurant-worthy presentation.
- Storage and Meal-Prep Tips: Allow the soup to cool completely before storing. Keep in an airtight container in the refrigerator for up to 4 days, or freeze in individual portions for up to 3 months.. Reheat on the stovetop over low-medium heat, adding a splash of broth or water if needed to loosen the texture.This makes it a perfect meal-prep dish for busy weeks!
Notes
- Choose a ripe butternut squash with a firm texture and deep orange flesh for maximum sweetness.
- Roasting the squash with the onion and garlic enhances natural caramelization and depth of flavor.
- An immersion blender is convenient for blending directly in the pot, but a high-speed blender gives the smoothest texture.
- The amount of broth can be adjusted to create a thicker, heartier soup or a lighter, sip-friendly consistency.
- A touch of maple syrup balances the savory flavors, but it can be omitted for a naturally sugar-free version.
- Add extra warm spices like cinnamon or turmeric if you enjoy a bolder flavor profile.
- This soup is naturally vegan and gluten-free, making it suitable for most diets.
- Garnishes such as roasted pepitas, fresh parsley, or a swirl of coconut cream add both flavor and visual appeal.
- For meal prep, divide the soup into single servings before freezing for grab-and-go convenience.
- Always allow the soup to cool completely before refrigerating or freezing to maintain freshness.
Chef’s Secrets for Perfect Soup
The key to achieving a rich and velvety butternut squash soup lies in the roasting process.
Don’t rush this step — letting the squash, onion, and garlic slowly caramelize develops a deeper sweetness that blending alone can’t provide.
Use a sharp chef’s knife to carefully cut the squash in half, and roast it skin-on for easier handling and cleanup.
When blending, start with less broth than you think you need; you can always thin the soup later, but you can’t take liquid out once added.
Lastly, don’t skip the seasoning adjustments at the end — tasting and fine-tuning is what turns a good soup into a great one.
Serving Suggestions and Pairings
This roasted butternut squash soup makes a wonderful starter or a satisfying light main dish.
For a simple pairing, serve it alongside a crisp green salad topped with roasted nuts and a citrus vinaigrette.
It also complements crusty sourdough bread, garlic toast, or homemade focaccia for dipping.
If you’d like to turn it into a fuller meal, pair it with grilled chicken, roasted chickpeas, or a side of quinoa salad for added protein.
For presentation, garnish with pepitas, a drizzle of olive oil, or a dollop of dairy-free yogurt to create a restaurant-style finish at home.
Storage Tips for Maximum Freshness
Proper storage ensures this soup remains just as delicious the next day — or even months later.
Once the soup has cooled completely, transfer it to airtight containers. In the refrigerator, it will stay fresh for up to four days.
For longer storage, freeze in individual portions for up to three months; this makes reheating quick and convenient.
To thaw, place a container in the fridge overnight, then gently reheat on the stovetop over medium-low heat.
Add a splash of broth or water as needed to restore its silky consistency.
Avoid reheating at high heat, as it can dull the flavor and thicken unevenly.
Frequently Asked Questions
1. Can I make this soup ahead of time?
Yes, this soup is perfect for meal prep. Simply prepare it a day or two in advance and store it in the refrigerator. Reheat gently on the stovetop before serving, adding a little extra broth if needed.
2. Do I have to peel the squash before roasting
No — roasting the squash skin-on makes the process easier. Once it’s fully cooked, the flesh scoops out effortlessly, and the skin can be discarded.
3. What if I don’t have maple syrup?
You can substitute with honey if not vegan, or simply leave it out. The roasted squash is naturally sweet, so the soup will still taste delicious without it.
4. Can I freeze this soup?
Absolutely. This soup freezes beautifully. Portion it into freezer-safe containers, leaving a little room at the top for expansion, and store for up to three months.
5. How can I make the soup spicier?
For extra warmth, add a pinch of cayenne pepper, chili flakes, or extra ground ginger while blending. Taste as you go to keep the spice level balanced.
