5 from 4 votes
butternut squash soup
Butternut Squash Soup
Prep Time
15 mins
Cook Time
1 hr
Total Time
1 hr 15 mins

This butternut squash soup is everything you expect from a traditional butternut squash soup. It's sweet, silky, and slightly spicy. Although the list of ingredients is rather simple, the end result offers an exceptionally rich flavor.

Servings: 6
Calories: 182 kcal
Butternut Squash Soup
  • 2 squashes (2 lb/1 kg each)
  • 1 yellow onion, halved
  • 2 cloves garlic, unpeeled
  • 1 tsp. olive oil
  • 1 cup light coconut milk
  • 1 Tbsp. fresh ginger
  • 2 Tbsp. maple syrup
  • 2 Tbsp. lime juice
  • 3 cups vegetable broth
  • 1/2 tsp. red pepper flakes (optional)
  • salt, to taste
Toasted Butternut Squash & Pumpkin Seeds
  • 1/2 cup butternut squash seeds (from 2 squashes)
  • 1/4 cup pumpkin seeds (optional)
  • 1/2 tsp. olive oil
  • salt, to taste
Butternut Squash Soup
  1. Roast the squash, Preheat the oven to 400°F/205°C. Cut the butternut squash in half and scoop out the seeds (reserve the seeds for later). Place the squash cut side up on a parchment paper-lined baking sheet, brush with olive oil, and season with salt. Turn the squash cut side down and roast until tender and completely cooked through, 45-50 minutes. Set the squash aside until cool enough to handle. Then use a large spoon to scoop the butternut squash flesh into a bow land discard the tough skin.

  2. Roast the aromatics. Transfer the onion and unpeeled garlic cloves onto another baking sheet (or use the sheet with butternut squash if you have enough room), rub a little oil on the cut-side of the onion (optional), and place on the baking sheet. Roast the aromatics with the butternut squash until tender, 25 to 35 minutes, turning halfway.

  3. Blend the butternut squash. Transfer the roasted squash and aromatics into a high-speed blender. Add the coconut milk, ginger, maple syrup, lime juice, vegetable broth, red pepper flakes (optional), and salt, and blend until smooth. Thin with additional vegetable broth if too thick.

  4. Season. Taste and adjust the flavor as needed, adding more salt for saltiness, maple syrup for sweetness, lime juice for acidity, ginger for a spicy bite, and red pepper flakes for heat.

  5. Serve. Garnish the soup with a drizzle of coconut milk and the toasted butternut squash seeds. Serve hot, straight out of the blender.

  6. Store. Leftover soup keeps well covered in the refrigerator for 3-4 days. For longer term storage, freeze in an airtight container for up to 3 months.  

    Leftover toasted butternut squash seeds keep well at room temperature for 1 week. For longer term storage, freeze in an airtight container for up to 3 months.

  7. Reheat. Transfer frozen soup into the refrigerator 24 hours before reheating to thaw slightly. Reheat in a pot on the stovetop over medium-low heat, stirring frequently, until hot. Add ¼ cup/60 ml water/broth at a time if too thick.

Toasted Butternut Squash Seeds
  1. Clean the butternut squash seeds. Pinch away all the large chunks of squash flesh and strings. Place the seeds into a strainer and rinse under cold running water to remove any additional squash flesh. Transfer the seeds onto a clean kitchen towel (or paper towel)and dry thoroughly.

  2. Toast the seeds. Reduce the oven temperature to 300°F/150°C. Transfer the cleaned butternut squash seeds onto a bare baking sheet. Add the pumpkin seeds, drizzle with olive oil, season with salt,and toss to coat. Spread the seeds into a single layer and toast until the seeds begin to brown, 20-25 minutes. Remove from the oven and let cool completely.

Recipe Notes

*Nutrition information is calculated without optional ingredients.
*Nutrition information is approximate and may contain errors. Please, feel free to make your own calculations.

Nutrition Facts
Butternut Squash Soup
Amount Per Serving (1 of 6)
Calories 182 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 2g13%
Carbohydrates 38g13%
Fiber 5g21%
Sugar 10g11%
Protein 3g6%
* Percent Daily Values are based on a 2000 calorie diet.