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Jessica T. Brown

Healthy Butternut Squash Soup Recipe

A creamy, sweet-savory butternut squash and apple soup topped with crisp sage-parmesan croutons—easy to make, nutrient-dense, and perfect for everyday meals.
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Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings: 8
Course: Appetizer, Main Dish, Soup
Cuisine: American, Fall Comfort Food
Ingredients Equipment Method Notes

Ingredients
  

For the Soup:
  • 2 tablespoons extra-virgin olive oil
  • 2 medium yellow onions chopped (~3 cups)
  • 2 large butternut squash ~5 lbs, peeled and diced
  • 4 medium apples or 3 large, peeled, cored, and roughly chopped
  • 3 –4 cups low-sodium chicken stock divided
  • 1 ¼ teaspoons kosher salt
  • ½ teaspoon freshly grated nutmeg
  • ¼ teaspoon ground black pepper
  • ¼ teaspoon cayenne pepper
For the Sage Parmesan Croutons:
  • 6 cups bread cubes 1-inch, sourdough or whole grain
  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons minced fresh sage
  • ½ teaspoon kosher salt
  • 3 tablespoons freshly grated Parmesan

Equipment

  • 1 Large Dutch Oven or Stockpot
  • 1 Immersion Blender (or countertop blender)
  • 1 Baking Sheet
  • 1 Chef’s Knife
  • Measuring Cups & Spoons

Method
 

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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.
  8. 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.
  9. 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.