I developed a Creamy Squash Soup that puts butternut squash front and center, adds one unexpected ingredient alongside plenty of vegetables, and can be finished with pumpkin or sunflower seeds while served with a sandwich or in a bread bowl.

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I wasn’t looking for magic, just something to eat, but when I blended roasted butternut squash and a sweet yellow onion, it surprised me. People call versions Creamy Squash Soup on restaurant menus, yet this feels less fancy and more honest, a little rough around the edges and oddly comforting.

I find myself calling it Butternut Squash Soup With Cream even when I skip the dairy, cause that silky finish is what people notice. It’s the kind of bowl that makes you stop what you’re doing, try a taste, then quietly plan to make it again tomorrow.

Ingredients

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Butternut squash: Sweet starchy, high in vitamin A and fiber, makes soup naturally creamy.
Onion: Adds savory depth, contains antioxidants and quercetin, helps balance the sweetness.
Apple: Brightens flavor with tart sweetness, adds fiber and natural sugars, lightens texture.
Garlic: Punchy low calories, adds savory complexity and immune boosting compounds.
Cream or coconut milk: Cream adds richness and mouthfeel, coconut milk gives dairy free creaminess.
Lemon juice or vinegar: Acid brightens flavors, cuts sweetness and makes soup taste fresher.
Thyme and spices: Warm spices add cozy depth, thyme gives herbaceous notes not overpowering.

Ingredient Quantities

1 medium butternut squash about 2 to 3 lb peeled seeded and cut into 1-inch cubes

2 tbsp olive oil or 2 tbsp unsalted butter

1 large yellow onion chopped

2 medium carrots peeled and chopped

2 celery stalks chopped

3 garlic cloves minced

1 medium apple peeled cored and chopped (optional)

4 cups low sodium vegetable broth or chicken broth

1/2 cup heavy cream or 1/2 cup full fat coconut milk for dairy free

1 tbsp maple syrup or honey (optional)

1 tsp kosher salt plus more to taste

1/2 tsp freshly ground black pepper

1/4 tsp ground cinnamon

1/8 tsp ground nutmeg

1 bay leaf

1 tbsp fresh lemon juice or 1 tbsp apple cider vinegar to brighten

2 tsp fresh thyme leaves or 1 tsp dried thyme

pumpkin seeds or sunflower seeds for garnish

How to Make this

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1. Peel, seed and cut the butternut squash into 1 inch cubes, peel and chop the onion, carrots, celery and the optional apple; mince the garlic and pick the thyme leaves if using fresh. Heat 2 tbsp olive oil or 2 tbsp unsalted butter in a large pot over medium heat.

2. Add the chopped onion, carrots and celery with 1 tsp kosher salt and 1/2 tsp black pepper and sauté until soft and beginning to brown, about 6 to 8 minutes.

3. Stir in the minced garlic, the chopped apple if using, and 2 tsp fresh thyme or 1 tsp dried thyme, cook 1 minute until fragrant.

4. Add the squash cubes, 1/4 tsp ground cinnamon, 1/8 tsp ground nutmeg and 1 bay leaf, toss to coat, then pour in 4 cups low sodium vegetable or chicken broth. Bring to a boil, reduce heat and simmer, covered, until the squash is very tender, about 20 to 25 minutes.

5. Remove and discard the bay leaf. Use an immersion blender to puree the soup until creamy and smooth, or carefully transfer the soup in batches to a blender, venting the lid so steam can escape. Dont overfill the blender and hold a towel over the lid so it doesnt pop off.

6. Return the pureed soup to low heat and stir in 1/2 cup heavy cream or 1/2 cup full fat coconut milk for dairy free, and 1 tbsp maple syrup or honey if you want a touch of sweetness. Warm gently, do not boil or the cream may split.

7. Stir in 1 tbsp fresh lemon juice or 1 tbsp apple cider vinegar to brighten the flavors, taste and add more kosher salt and black pepper as needed.

8. If the soup seems too thin, simmer uncovered a few minutes to reduce; if too thick, thin with a splash more broth or water.

9. For garnish, toast pumpkin or sunflower seeds in a dry skillet over medium heat, shaking often, until fragrant and lightly browned, about 3 to 4 minutes.

10. Serve the soup hot topped with the toasted seeds and an extra drizzle of cream if you like, with crusty bread or crackers on the side.

Equipment Needed

1. Large heavy-bottomed pot (6 to 8 qt) for sauteing and simmering
2. Sharp chef’s knife and sturdy cutting board for peeling and dicing
3. Vegetable peeler
4. Measuring cups and spoons
5. Wooden spoon or heatproof spatula for stirring
6. Immersion blender or heat-safe blender (work in batches, hold a towel over the lid so it doesnt pop off)
7. Ladle for serving or transferring to the blender
8. Small dry skillet for toasting pumpkin or sunflower seeds
9. Fine mesh strainer or sieve (optional, for an extra smooth texture)

FAQ

Can I use frozen butternut squash or should I roast it first?

Yes you can use frozen, just thaw or add it straight to the pot and simmer a bit longer until tender. Roasting 25 to 35 minutes at 400F gives a sweeter nuttier flavor if you want more depth.

How do I make this vegan or dairy free?

Swap the butter for olive oil or vegan butter and use full fat coconut milk instead of heavy cream. Use vegetable broth and maple syrup instead of honey and youre good to go.

How long does the soup keep and can I freeze it?

Stores in the fridge for 3 to 4 days. Freeze up to 3 months in an airtight container, leave a little headspace. Thaw overnight and reheat gently on the stove, adding a splash of broth if it gets too thick.

Can I make this in an Instant Pot or slow cooker?

Yes. Instant Pot: sauté onions and veggies, add squash and broth, pressure cook 8 to 10 minutes then let pressure release a few minutes before opening. Slow cooker: sauté first if possible, then cook 4 to 6 hours on low, blend before serving.

How do I get it super creamy without heavy cream?

Use a high speed blender or immersion blender and blend until silky. Adding a cooked potato or the optional apple helps texture, coconut milk or a spoonful of Greek yogurt also smooths it out. Be careful blending hot liquid, vent the lid.

I like a little heat or more sweetness how do I adjust?

For heat add a pinch of cayenne, a dash of smoked paprika or a little chipotle powder. For sweetness increase maple syrup or roast the squash longer. Always finish with lemon juice or vinegar to brighten and balance flavors.

Creamy Butternut Squash Soup Recipe Substitutions and Variations

Butternut squash: swap with kabocha squash, sugar pumpkin or peeled sweet potato. Kabocha is richer and more chestnutty, sweet potato cooks a bit faster so check for tenderness earlier.
Olive oil or unsalted butter: use ghee, avocado oil or light coconut oil for a neutral or dairy free fat. Ghee keeps the buttery flavor without milk solids.
Heavy cream or full fat coconut milk: use cashew cream (soak cashews then blend with water), silken tofu blended smooth, or plain Greek yogurt stirred in off heat for a tangy finish. Dont boil yogurt or it may split.
Low sodium vegetable or chicken broth: use mushroom stock, bone broth, or water with 1 to 2 tbsp good quality bouillon or a spoon of miso dissolved in hot water for extra umami. Taste and adjust salt, bouillon can be salty.

Pro Tips

1. Roast the squash instead of just simmering it: toss the cubes with oil, spread them out on a baking sheet and roast in a hot oven 425 F until the edges caramelize, about 20 to 30 minutes. Roasting concentrates the sugars so the soup tastes deeper and you wont need as much maple or honey.

2. Sweat the aromatics low and slow and salt early so they soften and sweeten, not just burn. Brown the butter or oil a little, scrape up the browned bits with a splash of wine or broth, that caramelization gives way more flavor than extra spices.

3. For the silkiest texture double up on your blending: puree until smooth then press the soup through a fine mesh sieve with a spatula. If you want extra body without cream add a small cooked potato or half cup of cooked white beans before blending, they make it velvety and filling.

4. Make ahead smartly: cool quickly, freeze in individual portions and leave the cream out when freezing, add it only when reheating. Reheat gently on low, then brighten with lemon or vinegar right before serving and toast the seeds at the last minute so they stay crunchy.

Creamy Butternut Squash Soup Recipe

Recipe by Theo Fines

0.0 from 0 votes

Servings

servings

Calories

223

kcal

Equipment: 1. Large heavy-bottomed pot (6 to 8 qt) for sauteing and simmering
2. Sharp chef’s knife and sturdy cutting board for peeling and dicing
3. Vegetable peeler
4. Measuring cups and spoons
5. Wooden spoon or heatproof spatula for stirring
6. Immersion blender or heat-safe blender (work in batches, hold a towel over the lid so it doesnt pop off)
7. Ladle for serving or transferring to the blender
8. Small dry skillet for toasting pumpkin or sunflower seeds
9. Fine mesh strainer or sieve (optional, for an extra smooth texture)

Ingredients

1 medium butternut squash about 2 to 3 lb peeled seeded and cut into 1-inch cubes
2 tbsp olive oil or 2 tbsp unsalted butter
1 large yellow onion chopped
2 medium carrots peeled and chopped
2 celery stalks chopped
3 garlic cloves minced
1 medium apple peeled cored and chopped (optional)
4 cups low sodium vegetable broth or chicken broth
1/2 cup heavy cream or 1/2 cup full fat coconut milk for dairy free
1 tbsp maple syrup or honey (optional)
1 tsp kosher salt plus more to taste
1/2 tsp freshly ground black pepper
1/4 tsp ground cinnamon
1/8 tsp ground nutmeg
1 bay leaf
1 tbsp fresh lemon juice or 1 tbsp apple cider vinegar to brighten
2 tsp fresh thyme leaves or 1 tsp dried thyme
pumpkin seeds or sunflower seeds for garnish

Directions

Peel, seed and cut the butternut squash into 1 inch cubes, peel and chop the onion, carrots, celery and the optional apple; mince the garlic and pick the thyme leaves if using fresh. Heat 2 tbsp olive oil or 2 tbsp unsalted butter in a large pot over medium heat.
Add the chopped onion, carrots and celery with 1 tsp kosher salt and 1/2 tsp black pepper and sauté until soft and beginning to brown, about 6 to 8 minutes.
Stir in the minced garlic, the chopped apple if using, and 2 tsp fresh thyme or 1 tsp dried thyme, cook 1 minute until fragrant.
Add the squash cubes, 1/4 tsp ground cinnamon, 1/8 tsp ground nutmeg and 1 bay leaf, toss to coat, then pour in 4 cups low sodium vegetable or chicken broth. Bring to a boil, reduce heat and simmer, covered, until the squash is very tender, about 20 to 25 minutes.
Remove and discard the bay leaf. Use an immersion blender to puree the soup until creamy and smooth, or carefully transfer the soup in batches to a blender, venting the lid so steam can escape. Dont overfill the blender and hold a towel over the lid so it doesnt pop off.
Return the pureed soup to low heat and stir in 1/2 cup heavy cream or 1/2 cup full fat coconut milk for dairy free, and 1 tbsp maple syrup or honey if you want a touch of sweetness. Warm gently, do not boil or the cream may split.
Stir in 1 tbsp fresh lemon juice or 1 tbsp apple cider vinegar to brighten the flavors, taste and add more kosher salt and black pepper as needed.
If the soup seems too thin, simmer uncovered a few minutes to reduce; if too thick, thin with a splash more broth or water.
For garnish, toast pumpkin or sunflower seeds in a dry skillet over medium heat, shaking often, until fragrant and lightly browned, about 3 to 4 minutes.
Serve the soup hot topped with the toasted seeds and an extra drizzle of cream if you like, with crusty bread or crackers on the side.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.