This roasted butternut squash soup is creamy, comforting, and naturally sweet without any cream.
Packed with fiber and plant-based nutrients, it’s light on saturated fat but rich in flavor.
Quick to prep and easy to blend, this soup is perfect for weeknight dinners, meal prep, or cozy lunches, making it a wholesome and satisfying choice for everyday cooking.
Healthy Roasted Butternut Squash Soup
Equipment
- 1 – Rimmed Baking Sheet
- Parchment paper
- 1 Large soup pot
- 1 Sharp Chef’s Knife
- 1 Cutting board
- 1 blender (or immersion blender)
- 1 spoon
Ingredients
- 1 large butternut squash about 3 pounds, halved and seeds removed
- 1 tablespoon olive oil plus more for drizzling
- ½ cup shallot chopped (about 1 large shallot)
- 1 teaspoon salt
- 4 garlic cloves minced or pressed
- 1 teaspoon maple syrup
- ⅛ teaspoon ground nutmeg
- Freshly ground black pepper to taste
- 3 –4 cups vegetable broth 24–32 ounces, as needed
- 1 –2 tablespoons butter or olive oil to taste
Instructions
- Preheat Oven and Prepare Pan: Begin by preheating your oven to 425°F (220°C). While the oven is warming, line a large rimmed baking sheet with parchment paper. This ensures your squash doesn’t stick and makes cleanup easy. Having a hot oven ready before you prepare the squash helps it roast evenly and develop that naturally sweet, caramelized flavor.
- Prepare Butternut Squash: Place your halved butternut squash, cut-side up, on the parchment-lined baking sheet. Drizzle about ½ teaspoon of olive oil on each half and use your fingers or a brush to spread it evenly across the flesh. Sprinkle lightly with salt and freshly ground black pepper to enhance flavor. This simple step ensures each bite is perfectly seasoned.
- Roast Squash Until Tender: Turn the squash cut-side down on the baking sheet. Roast in the preheated oven for 40–50 minutes, or until the flesh is soft when pierced with a fork. Browning on the edges or skin is normal—it adds depth to the soup. Once done, remove the squash and let it cool for about 10 minutes so it’s easier to handle.
- Sauté Aromatics for Flavor: While the squash cools, heat 1 tablespoon of olive oil in a large soup pot over medium heat. Add the chopped shallots and 1 teaspoon of salt, stirring frequently. Cook for 3–4 minutes, or until the shallots soften and develop a light golden hue. Add the minced garlic and continue cooking for another minute until fragrant. This step builds a savory flavor foundation for the soup.
- Scoop and Prepare Squash Flesh: Once the roasted squash is cool enough to touch, use a large spoon to scoop out the tender flesh, discarding the skin. Place the squash flesh in a blender or food processor.This ensures your soup will have a smooth, creamy texture without needing any cream.
- Add Seasonings and Broth: Add 1 teaspoon of maple syrup, ⅛ teaspoon of ground nutmeg, and a few twists of freshly ground black pepper to the blender with the squash. Pour in 3 cups of vegetable broth, being careful not to exceed the blender’s maximum fill line. This combination balances natural sweetness with savory depth and creates a smooth base for the soup.
- Blend Soup Until Smooth: Secure the blender lid tightly and blend on high until the mixture is completely smooth and warm. If your blender has a soup preset, you can use that for convenience. Blend in batches if needed to avoid overflow or uneven blending. The result should be velvety, rich, and piping hot.
- Adjust Consistency and Flavor: Pour the blended soup back into your soup pot if necessary.Gradually stir in the remaining cup of vegetable broth to reach your preferred consistency. Add 1–2 tablespoons of butter or olive oil for a silky texture and enhanced flavor. Taste the soup and adjust seasoning with extra salt or pepper as needed.
- Reheat and Serve Warm: If the soup cooled during blending, warm it gently over medium heat, stirring occasionally to prevent sticking. Heat until it is steaming hot and ready to serve. Ladle into bowls and optionally top with a sprinkle of black pepper, toasted seeds, or a drizzle of olive oil for presentation.
- Optional Immersion Blender Method: If using an immersion blender, cook the shallot and garlic mixture directly in the soup pot. Add the roasted squash, all 4 cups of broth, maple syrup, nutmeg, and black pepper. Simmer for 15–20 minutes to allow flavors to meld. Carefully use the immersion blender to puree the soup until smooth, then stir in butter or olive oil and adjust seasoning as needed.
Notes
- Safe Squash Preparation: Use a sharp chef’s knife and a stable cutting board. Slice off the ends, stand the squash upright, and carefully cut it in half. Scoop out seeds with a large spoon.
- Dairy-Free Option: Replace butter with olive oil for a vegan or dairy-free version.
- Broth Adjustments: Start with 3 cups of broth; add more gradually to reach your desired soup consistency.
- Immersion Blender Use: Blend the soup directly in the pot to save dishes, stirring occasionally for even heating.
- Flavor Enhancement: Leftover soup tastes even better the next day as the flavors continue to meld.
Chef’s Secrets For Perfect Soup
The key to a rich, creamy texture without cream lies in roasting the squash thoroughly.
Letting it caramelize slightly in the oven enhances its natural sweetness and adds depth to the soup.
Cooking shallots until lightly golden before blending ensures a savory undertone.
If you want an extra silky consistency, add a small splash of olive oil or a touch of unsweetened plant-based milk while blending.
Always taste as you go and adjust seasoning gradually—freshly ground black pepper can elevate the flavor dramatically.
Serving Suggestions To Impress Guests
This soup pairs beautifully with hearty, crusty bread or a slice of garlic toast.
For a more indulgent touch, drizzle a little high-quality olive oil or a sprinkle of toasted pumpkin seeds on top.
It also works well as a starter for holiday meals or as part of a balanced lunch with a side salad.
For a protein boost, top with roasted chickpeas or a dollop of plant-based yogurt.
The warm, naturally sweet soup is versatile enough to fit casual dinners or elegant gatherings.
Storage Tips For Fresh Soup
Allow the soup to cool completely before transferring it to airtight containers.
Refrigerate for up to four days, which actually improves flavor as the ingredients meld.
For longer storage, freeze in portions for up to three months—thaw in the refrigerator overnight before reheating gently on the stove.
Avoid boiling the soup during reheating, as this can alter the texture. Stir occasionally while warming to maintain smoothness.
Label your containers with the date to keep track of freshness.
Frequently Asked Questions
1. Can I use a different squash?
Yes, kabocha or pumpkin can substitute for butternut squash. Adjust roasting time slightly, as some varieties cook faster or slower.
2. How can I make the soup creamier?
For extra creaminess, blend in a small amount of olive oil, unsweetened plant-based milk, or a scoop of cooked white beans.
3. Is this recipe suitable for meal prep?
Absolutely! The soup stores well in the fridge for several days and freezes perfectly in individual portions, making it ideal for batch cooking.
4. Can I use an immersion blender instead of a regular blender?
Yes! Blend directly in the soup pot for fewer dishes. Make sure to stir occasionally and blend until completely smooth.
5. How do I adjust the soup’s thickness?
Start with 3 cups of broth and gradually add more to reach the desired consistency. For thicker soup, use less broth or cook a bit longer to reduce liquid.
