Go Back
+ servings
butternut squash soup
Print Recipe
5 from 6 votes

Butternut Squash Soup

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.
Author: Petra Scott
Prep Time15 mins
Cook Time1 hr
Total Time1 hr 15 mins
Servings: 4
Calories: 102kcal


Butternut Squash Soup

  • 1 (3-lb) butternut squash
  • 1 yellow onion , halved
  • 3 cloves garlic , unpeeled
  • 1 Tbsp. olive oil
  • 1 cup light coconut milk
  • 1 Tbsp. fresh ginger
  • 2 Tbsp. lime juice
  • 3 cups vegetable broth
  • 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

  • Preheat the oven. Arrange a rack in the middle of the oven. Heat the oven to 425ºF/218ºC.
  • Cut and seed the butternut squash. Slice the ends off the butternut squash to create a flat surface. Stand the butternut squash on the bulb end and slice through it lengthwise. Use a large spoon to scoop out the seeds.
  • Roast the butternut squash. Drizzle the butternut squash with a little bit of olive oil, season it with salt, and place it cut-side down onto a baking sheet (you can line the baking sheet with parchment paper for an easier clean up). Roast the butternut squash until tender, for 40-50 minutes, depending on the size of the squash.
  • Roast the aromatics. At the 20-minute mark, lightly coat the onion with olive oil and place it cut-side down onto the baking sheet together with the unpeeled garlic cloves*. Continue roasting the butternut squash with the aromatics.
  • Blend. Scoop out the butternut squash flesh into a high-speed blender. Then add the roasted aromatics, coconut milk, ginger, lime juice, vegetable broth, and salt, and blend until completely smooth. If using a Vitamix blender, blend until heavy steam escapes from the vented lid, 5-6 minutes.
  • Season. Taste and adjust the flavor as needed, adding more salt for saltiness, lime juice for acidity, and ginger for a spicy bite. If the soup is not sweet enough, you can add a little bit of maple syrup.
  • Serve. Pour the soup into serving bowls - it will be hot straight out of the blender (if using Vitamix). Garnish with a drizzle of coconut milk and toasted butternut squash seeds.
  • 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. 
  • 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

  • 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.
  • 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.


*You can roast peeled garlic cloves as well. If roasting peeled garlic cloves, lightly coat them in olive oil, and roast them until golden and fragrant, about 10 minutes.
**Nutrition information is calculated only for the butternut squash soup (not the seeds).
**Nutrition information is approximate and may contain errors. Please, feel free to make your own calculations.


Serving: 1of 4 | Calories: 102kcal | Carbohydrates: 9g | Protein: 1g | Fat: 7g | Fiber: 1g | Sugar: 3g