Butternut Squash Soup

This butternut squash soup tastes like Fall in a bowl. It’s made with apple, ground cinnamon, and a hint of cayenne pepper for some spice. The flavor is irresistible! If you’re like me and find some restaurant-style soups “too sweet” I think you’ll love this one.

As a time-saving tip, this recipe is easier to prepare when you find peeled and cut squash cubes in the refrigerated section of your grocery store. With this shortcut, you’ll save yourself at least 10 minutes of prep work… likely longer, depending on how fast you can scoop out seeds from a squash.

Speaking of seeds, if you do start with a whole butternut squash, be sure to try roasted squash seeds. They make a crispy, flavorful topping for your soup! Plus, it’s fun to snack on them straight from the pan.

⭐⭐⭐⭐⭐ Featured Review

“This recipe was a big hit with my family, so I made it again for our Christmas dinner. It’s delicious. One of our favorite soup recipes!”

– Jennifer

Squash Soup Ingredients

• Butternut Squash. This squash is in season during the Fall and Winter months, so that’s the best time to make this soup. If you want to save time, start with store-bought cubed squash, either fresh or frozen. This will save you bunches of prep time!
• Onion. I use yellow onion, but any variety you have should work well in this soup.
• Apple. This helps add sweetness, so the larger the apple you use, the sweeter the soup will be. I like to use a sweet variety, like Fuji, Gala, or Honeycrisp.
• Maple Syrup. This is my favorite natural sweetener that pairs perfectly with Fall flavors. Since it’s already liquid, you can add more to taste at the end of cooking, if needed.
• Dried Spices. Ground cinnamon, cayenne pepper, and salt create the perfect balance with creamy butternut squash. I like to use fresh garlic here, but you could swap it for a 1/4 teaspoon of garlic powder, if you prefer.
• Milk of Choice. I keep this recipe dairy-free by using almond milk or canned coconut milk, but you can use any other option you prefer.

Note: This recipe does not use broth, because it’s unnecessary. You’re basically making your own broth by simmering aromatic onion, garlic, butternut squash, and spices. It’s plenty flavorful without it. Plus, you’ll skip another ingredient to buy at the store!

How to Make Butternut Squash Soup

Step 1:

Pour the olive oil into a large soup pot over medium-high heat. Saute the onion and chopped apple until they start to soften, about 8 minutes. 

Add the minced garlic cloves, cinnamon, and cayenne pepper, and stir for 1 more minute, just until they smell fragrant.

Step 2:

Next, add the water, cubed and peeled butternut squash, salt, and black pepper. Bring the liquid to a boil over high heat, then cover the pot and lower the heat. 

Cook at a gentle simmer until the squash is fork tender (meaning a fork can easily pierce the pieces), about 25 minutes. 

Step 3:

When the soup is done cooking, use an immersion blender to puree the soup until it’s smooth. 

Or, you can carefully transfer the soup to a blender and blend until smooth. Be sure to remove the vent cover in your blender’s lid, then cover it with a thin dish towel, so that steam can safely escape without splattering any hot liquid as it blends. You may need to blend this in batches, depending on the size of your blender.

Return the soup to the pot, and stir in the milk and maple syrup, for extra natural sweetness. Adjust any seasoning to taste, adding more salt, if needed. (I usually add an extra 1/2 teaspoon.)

Serving Tips

Ladle the warm soup into bowls, and garnish it with an extra sprinkle of cinnamon or nutmeg. If you baked squash seeds, you can add those on top, too. Or, just sprinkle on some chopped herbs, like fresh thyme or parsley.

Storage Tip: Leftovers can be stored in an airtight container in the fridge for up to 5 days. You can also freeze soup for up to 3 months! It’s easily reheated on the stove top when you’re ready to serve again. Add a splash of water, if needed, to help thin it out again. 

Butternut Squash Soup (Dairy-Free Recipe)

5 from 12 votes

Butternut soup recipes are not all created equal. This one is lightly sweet, with a mildly spicy kick, and the velvety texture makes it irresistible. It's gluten-free and dairy-free, making it perfect for a holiday side dish when you might be serving guests with special dietary needs. But it has a creamy, luscious texture that everyone will love!

prep10 mins cook35 mins total45 mins

Servings:8

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Ingredients

 

US CustomaryMetric

 

1x2x3x

• 1 tablespoon olive oil
• 1 yellow onion , diced
• 1 large apple , cored and diced
• 2 cloves garlic , minced
• 1 teaspoon ground cinnamon
• ⅛ teaspoon cayenne pepper
• 2 pounds butternut squash , peeled, seeded, and cut into 1-inch chunks
• 4 cups water
• 2 teaspoons salt , plus more to taste
• ½ cup almond milk (or coconut milk)
• 2 tablespoons pure maple syrup
• Freshly ground black pepper

Instructions

• Add the olive oil to a large pot over medium-high heat, and saute the onion and apple until softened, about 8 minutes. Add in the garlic, cinnamon, and cayenne, and stir for 1 more minute.
• Add in the butternut squash, water, and salt, and stir to combine. Bring the water to a boil, then lower the heat and cover the pot to let the soup simmer until the squash is fork tender, about 25 minutes.
• When the squash is tender, add in the almond milk and maple syrup, and puree the soup with an immersion blender. (Alternatively, you can transfer the soup to a blender and carefully blend it, with your blender vent lightly covered with a thin towel so the lid doesn't blow off– be careful not to burn yourself!)
• Taste the soup and adjust any seasoning to taste, adding freshly ground black pepper, along with more salt or maple syrup, as desired. (I usually add an extra ½ to ¾ teaspoon of salt.) Serve warm, with an extra sprinkle of cinnamon on top.
• Leftover soup can be stored in an airtight container in the fridge for up to a week, or in the freezer for up to 3 months.

Video

Notes

Nutrition information is for roughly 1 cup of soup, assuming you get 8 cups total from this recipe. This information is automatically calculated, and is just an estimate, not a guarantee.

Squash Note: If you have canned butternut squash on hand, check out my Slow Cooker Pumpkin Soup recipe for guidance. (It already calls for canned pumpkin, so you can see the ratios used.)

Milk Note: You can use any other milk you like in this recipe. Coconut milk will add more creaminess, or you can use heavy whipping cream if you don’t need a dairy-free recipe.

Nutrition

Calories: 101kcal | Carbohydrates: 22g | Protein: 1g | Fat: 2g | Saturated Fat: 0.3g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Sodium: 614mg | Potassium: 460mg | Fiber: 3g | Sugar: 8g | Vitamin A: 12081IU | Vitamin C: 26mg | Calcium: 91mg | Iron: 1mg

Author: Megan Gilmore

Course: Soup

Cuisine: American

Keyword: Butternut Squash Soup

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If you try this butternut squash soup recipe, please leave a comment and star rating below, letting me know how you like it.