This rich and flavorful roasted Butternut Squash and Sage Soup is creamy and comforting, with hints of cinnamon, nutmeg and a dash of cayenne – and it’s dairy free!
I’m a Florida girl, but that doesn’t mean I don’t love soup season. I could eat soup most days, no matter the temperature, but there’s something about a cozy fall soup like this easy butternut soup recipe that is the best!
This soup is dairy-free (yes, you can make butternut squash soup without cream!), and easy to make vegan if you want to use vegetable broth instead of chicken stock.
It’s comforting, creamy and warm! This soup is perfect with crusty, toasty bread or alongside my winter salad with balsamic fig dressing, shaved Brussels caesar or with a hearty gouda grilled cheese with apples.
And it’s a festive, tasty starter to a holiday dinner; start it off with before serving the cranberry sauce, turkey breast and stuffing.
ingredients in this soup
This dairy free butternut squash soup is so easy to make with a few pantry spices and veggies that get roasted for ultimate sweetness and flavor! I use chicken broth for flavor, but you can use vegetable broth to keep vegan/vegetarian if you’d like.
- olive oil: to roast the veggies.
- butternut squash: the main flavor and star of this soup.
- carrots: extra veggies that will add sweetness and flavor after roasting.
- yellow onion: to add flavor to the soup.
- 2½-3 cups chicken stock: unsalted (can also use vegetable broth)
- spices: cinnamon, nutmeg, sage, thyme and (optional) cayenne.
- salt and pepper: to taste (start with a teaspoon of each, and season from there)
- garnishes: roasted butternut seeds, cream, fresh herbs (all optional)
Optional Garnishes for Serving
If you’re making this butternut squash soup for meal prep or a cozy weeknight dinner, you can absolutely skip the garnishes – it’s delicious on its own. But if you’re serving this soup for a holiday meal, dinner party, or when you just want to elevate things a bit, garnishes add that extra touch. Try a swirl of cream or coconut milk (to keep dairy-free), a sprinkle of roasted butternut seeds, or a few fresh herbs like thyme or sage to make each bowl feel special.
how to make butternut squash soup with spices
I love roasting the butternut, carrots and onions in the oven. This gets the veggies all soft and caramelized, making everything easy to scoop and blend into one creamy fall soup.
There’s no need to peel your veggies. As they roast, they will start to separate from the skins and then depending on your blender, you can either scoop the filling and blend or if you have a higher powered blender, such as a Vitamix, you can blend the skin as well.
- Preheat the oven. Set your oven to 375°F and line a baking sheet with parchment paper or foil.
- Prep the veggies: Dice the butternut squash, carrots, and onion – no need to peel! Spread them on the baking sheet, drizzle with melted ghee or oil, and season with cinnamon, nutmeg, cayenne, salt, and pepper.
- Roast: Bake for about 40 minutes, or until the vegetables are soft and caramelized. Let them cool slightly for 7–10 minutes (so that the veg can continue to cook and so you don’t burn your hands or blender!)
- Blend: Add the semi-cooled, roasted vegetables to a blender with 2 ½ cups of broth, fresh sage, thyme, and a pinch of salt and pepper. Blend for 4–6 minutes until smooth, adding more broth if you prefer a thinner consistency.
- Serve: Spoon into bowls, garnish if desired, and enjoy!
What if I don’t have a high-speed blender?
- You can use an immersion blender directly in the pot, or a regular blender in batches. Just be careful when blending hot liquids – vent the lid slightly.
- If you use an immersion blender, I would scoop the butternut squash from the fleshy shell before pureeing to ensure you achieve a creamy, silky squash soup.
Can I make this soup ahead of time?
Yes! This soup keeps well in the fridge for up to 4 days. Just cool completely before storing, then reheat on the stovetop over medium heat until warmed.
Can I freeze butternut squash soup?
Definitely. Let the soup cool, then store in freezer-safe containers for up to 3 months. Thaw overnight in the fridge and reheat before serving.
Looking for more ways to enjoy butternut squash? Try my Butternut Squash Risotto, Stovetop Butternut Squash Mac and Cheese, or Butternut Squash Chili next.
butternut squash soup
Ingredients
- 1 tablespoon melted ghee or olive oil
- 1 large butternut squash, roughly chopped and seeds removed
- 3 large carrots, roughly chopped
- ½ yellow onion roughly chopped
- 2½-3 cups chicken stock, unsalted - can also use vegetable broth
- 1 tablespoon cinnamon
- ½ teaspoon nutmeg
- 1 teaspoon cayenne pepper - optional
- ½ teaspoon ground sage
- ½ teaspoon ground thyme
- sea salt and pepper, to taste - start with a teaspoon of each, and season from there
- roasted butternut seeds, heavy cream or coconut cream, fresh herbs, to garnish - optional
Instructions
- First, preheat oven to 375℉ and line a baking sheet with aluminum foil or parchment paper.
- Chop veggies, and add to lined baking sheet. Drizzle with melted ghee or oil. Sprinkle with cinnamon, nutmeg and cayenne pepper. Dash with a little sea salt and pepper.
- Roast approx 40 minutes, until soft and caramelized. Once done, remove and allow to cool, about 7-10 minutes.
- Place roasted veggies, stock, sage, thyme and a teaspoon or so of salt/pepper into blender. Process for 4-6 minutes, adjusting the amount of stock if necessary to thin the soup out a bit (start with 2.5 cups, and add as needed, if needed), until smooth.
- Serve and enjoy!
Notes
Nutrition
![Butternut Squash Soup [whole 30, paleo]](https://www.casadecrews.com/wp-content/uploads/2018/10/roasted-butternut-squash-soup8.jpg)
![Butternut Squash Soup [whole 30, paleo]](https://www.casadecrews.com/wp-content/uploads/2018/10/roasted-butternut-squash-soup2.jpg)
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Yum! Give me all the soup!