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Roasted Butternut Squash Soup Recipe

Roasted butternut squash soup is rich and creamy. It's perfectly seasoned and super easy to make. Everything gets roasted on one baking sheet to really bring out the flavors!
Prep Time15 mins
Cook Time45 mins
Total Time1 hr
Servings: 4
Calories: 361kcal
Author: Amy Duska


Soup Ingredients

  • 1 3-4 lb butternut squash
  • 1 medium onion
  • 1 head garlic
  • 2 tablespoons olive oil
  • 1 teaspoon fine sea salt
  • ½ teaspoon cracked black pepper
  • 1 teaspoon fresh chopped sage
  • 1 teaspoon fresh thyme leaves
  • 3 cups vegetable stock (chicken stock or water)
  • ½ cup cashew cream (heavy cream or coconut milk)
  • homemade croutons (optional)


  • Preheat the oven to 425°F and line a baking sheet with parchment paper.
  • Roast: Arrange the vegetables on the baking sheet and coat them with olive oil. Sprinkle with salt, black pepper, sage and thyme leaves. Place the wrapped garlic on the sheet. Bake for 45 minutes or until you can easily pierce the flesh of the squash with a fork. (Allow the vegetables to cool enough to handle.)
    Soup ingredients on a baking sheet.
  • Blend and reheat: Remove the flesh of the butternut squash from the skin and the roasted garlic and transfer them, along with the vegetable stock to a stockpot. Use an immersion blender to puree until smooth. Cook the soup over low heat until heated through. Stir in the heavy cream and season to taste. Serve topped with roasted seeds and croutons.
    Roasted butternut squash soup in a stockpot.

How to roast butternut squash seeds

  • After removing the seeds from the squash, rinse them in a colander to remove the pulp. Place them on a towel to help remove any moisture. Place them in a bowl and toss with a tablespoon of olive oil and season with salt.
  • Spread them out on a baking sheet and roast them in the oven at 350°F (176°C) for 15-20 minutes, stirring halfway through the baking time. (Don't be surprised if you hear the seeds pop in the oven, this is normal.)


  • To store: Keep in a closed container in the fridge for up to 4 days.
  • To freeze: Allow the soup to cool and transfer to a freezer-safe container. Keep frozen for up to 3 months.
  • To reheat: If frozen, allow to thaw in the fridge. Reheat on the stovetop over low heat until heated through.


Calories: 361kcal | Carbohydrates: 59g | Protein: 8g | Fat: 15g | Saturated Fat: 2g | Sodium: 1307mg | Potassium: 1572mg | Fiber: 9g | Sugar: 12g | Vitamin A: 42589IU | Vitamin C: 88mg | Calcium: 215mg | Iron: 4mg