This butternut squash soup is velvety, naturally sweet, and warmly spiced, made from roasted squash, apple, and onion, then topped with salty feta and toasted pumpkin seeds. In short, it is the perfect autumn soup, and roasting the squash first gives it deep, caramelized flavor. Better yet, it packs real nutrition. Harvard’s Nutrition Source lists pumpkin and other winter squash among the best sources of beta-carotene, which the body converts to vitamin A as needed (Harvard T.H. Chan School of Public Health).
Key Takeaways
- Roasting the squash brings out its natural sweetness and adds caramelized notes.
- A tart apple balances the sweetness and adds brightness.
- Feta and pumpkin seeds add a salty, crunchy contrast on top.
Why Roast the Squash?
Many recipes simply boil the squash in broth. However, roasting it first concentrates its sugars and adds a light caramelized flavor. As a result, the finished soup tastes richer, even without much cream.
Besides, roasting is easier than peeling raw squash. Simply halve it, roast it, and scoop out the soft flesh.
Butternut Squash Soup Ingredients
- Butternut squash: You need one large squash, about 3 pounds.
- Apple: A tart apple, such as Granny Smith, adds balance.
- Onion and garlic: Together, they create a savory base.
- Spices: For example, cinnamon, nutmeg, and smoked paprika give warmth.
- Broth and cream: Vegetable or chicken broth, plus a splash of cream or coconut milk.
- Toppings: Crumbled feta, toasted pumpkin seeds, and a pinch of chili.
How to Make Butternut Squash Soup
You will find the exact measurements in the recipe card at the end of this post. In the meantime, here is the method.
1. Roast the squash. First, halve the squash and scoop out the seeds. Brush with oil and roast cut-side down at 400°F (200°C) for 45 to 50 minutes, until very tender.
2. Cook the aromatics. Meanwhile, cook the onion, apple, and garlic in butter for 8 minutes. Then stir in the spices.
3. Simmer. Next, scoop the squash into the pot, add the broth, and simmer for 10 minutes.
4. Blend and finish. Finally, blend until velvety, stir in the cream, and season to taste. Top with feta, pumpkin seeds, and chili.
Tips for the Best Butternut Squash Soup
- Roast until very soft. Otherwise, the soup will not blend completely smooth.
- Toast the seeds. Similarly, toasting pumpkin seeds in a dry pan makes them extra crunchy.
- Season boldly. Because squash is sweet, it needs enough salt to taste balanced.
- Adjust the texture. For a thinner soup, simply add more broth.
Frequently Asked Questions
Can I make butternut squash soup vegan?
Yes. Use olive oil instead of butter, coconut milk instead of cream, and vegetable broth. Then skip the feta or use a vegan alternative.
Can I use pre-cut squash?
Absolutely. In that case, roast the cubes on a sheet pan for 25 to 30 minutes, until golden and tender.
How long does it keep?
It keeps for 5 days in the fridge or 3 months in the freezer. However, add the toppings fresh when serving.
Final Thoughts
All things considered, this butternut squash soup is autumn in a bowl. Moreover, it is creamy, cozy, and easy to make ahead for busy weeks.
For more soups, try our carrot ginger soup, or warm up with our French onion beef short rib soup.
AuthorEmma food bloggerDifficultyBeginnerRoasted butternut squash blended with apple, onion, and warm spices, finished with cream, feta, and pumpkin seeds. Serves 6.
Soup
Toppings
Roast the squash. Heat the oven to 400°F (200°C). Brush the cut sides of the squash with oil and roast cut-side down on a lined sheet pan for 45–50 minutes, until very tender.
Cook the aromatics. Meanwhile, melt the butter in a large pot over medium heat. Cook the onion, apple, and garlic 8 minutes until soft. Stir in the spices for 30 seconds.
Simmer. Scoop the roasted squash into the pot. Add the broth and salt and simmer 10 minutes.
Blend. Blend until velvety smooth.
Finish. Stir in the cream and adjust the seasoning, adding broth to thin if needed.
Serve. Ladle into bowls and top with feta, pumpkin seeds, and chili flakes.
6 servings
about 1 1/2 cups
- Amount per serving
- Calories290
- % Daily Value *
- Total Fat 18g24%
- Saturated Fat 9g45%
- Trans Fat 0g
- Cholesterol 40mg14%
- Sodium 583mg26%
- Total Carbohydrate 28g11%
- Dietary Fiber 4g15%
- Total Sugars 8g
- Protein 5g
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Soup
Toppings
Sources
- Harvard T.H. Chan School of Public Health, The Nutrition Source: Vitamin A
