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Roasted Butternut Squash Soup
4.9 from 537 votes

Roasted Butternut Squash Soup

Roasted Butternut Squash Soup blends caramelized butternut squash with roasted onion and garlic for a creamy, comforting soup. The roasting process enhances natural sweetness while spices like nutmeg and ginger provide subtle warmth. The soup finishes with vegetable broth and optional garnishes such as parsley and pumpkin seeds for texture.

Prep Time
10 mins
Cook Time
1 hr
Total Time
1 hr 10 mins
Servings: 4 servings
Calories: 292 kcal
Course: Soup
Cuisine: American

Ingredients

Roasted Butternut Squash Soup
  • 3 ½ pounds butternut squash
  • 1 tablespoon avocado oil
  • 1 yellow onion halved, small
  • 1 garlic peeled, small clove
  • ½ tablespoon maple syrup
  • 1 teaspoon salt
  • black pepper to taste, freshly ground
  • ¼ teaspoon ground nutmeg
  • ¼ teaspoon ground ginger
  • 3 to 4 cups vegetable broth
  • parsley
  • black pepper
  • pumpkin seeds optional garnish; freshly ground black pepper

Instructions

    Cup of Yum
  1. Slice it in half and remove the seeds. Preheat your oven to 425°F (220C). Slice the ends off the butternut squash. Stand the butternut squash on end and carefully slice it in half lengthwise. Then, Use a spoon to remove the seeds and membrane. Pro tip: the butternut squash is easier to slice through if you microwave it for 2 to 3 minutes.
  2. Season and roast. Transfer the butternut squash to a baking tray cut side up, coat with oil and sprinkle with salt and pepper. Then flip the butternut squash over so the cut side is down and roast for 60 minutes.
  3. Add the onion. After 30 minutes, spread a little oil on the cut side of the onion and add it to the baking tray, cut side down. Continue cooking for another 30 minutes, then remove the baking tray from the oven.
  4. Blend the soup. Once the butternut squash is cool enough to handle, use a large spoon to scoop out the flesh and transfer it to a high-powered blender. Remove the outer layer of the onion and add it to the blender along with the garlic, maple syrup, salt, nutmeg, ginger, and vegetable broth. Start with 3 cups of vegetable broth and add more to achieve your desired consistency. Blend on high for 1 to 2 minutes, until creamy. Taste the soup and add more salt and pepper if needed. Optional: while this is a dairy-free recipe, if you do tolerate dairy, adding just a tablespoon or two of fresh butter when you're blending definitely boosts the creaminess factor.
  5. Serve. Pour the soup into serving bowls. If you'd like, garnish the top with pepitas, parsley and black pepper.

Notes

  • Roast garlic wrapped in foil with the onion to mellow its flavor if a softer garlic taste is preferred.
  • Store leftover soup in an airtight container in the refrigerator for 4 to 5 days or freeze up to 3 months.
  • Add a tablespoon or two of heavy cream or butter when blending to boost creaminess if dairy is tolerated.
  • For dairy-free creaminess, add coconut milk or soaked raw cashews when blending.
  • Use a sturdy baking tray to prevent warping during roasting.

Nutrition Information

Calories 292kcal (15%) Carbohydrates 54g (18%) Protein 4g (8%) Fat 9g (14%) Saturated Fat 4g (20%) Cholesterol 15mg (5%) Sodium 1589mg (66%) Potassium 1437mg (31%) Fiber 8g (32%) Sugar 13g (26%) Vitamin A 42870IU (857%) Vitamin C 85.6mg (95%) Calcium 200mg (20%) Iron 2.8mg (16%)

Nutrition Facts

Serving: 4 servings

Amount Per Serving

Calories 292

% Daily Value*

Calories 292kcal 15%
Carbohydrates 54g 18%
Protein 4g 8%
Fat 9g 14%
Saturated Fat 4g 20%
Cholesterol 15mg 5%
Sodium 1589mg 66%
Potassium 1437mg 31%
Fiber 8g 32%
Sugar 13g 26%
Vitamin A 42870IU 857%
Vitamin C 85.6mg 95%
Calcium 200mg 20%
Iron 2.8mg 16%

* Percent Daily Values are based on a 2,000 calorie diet.