FREE 5-Ingredient Recipe EBook

• The Butternut Squash Soup Recipe I Have To Make Every Fall
• Ingredients & Substitutions
• How To Cut Butternut Squash For Soup
• How To Make Butternut Squash Soup
• My Recipe Tips
• Butternut Squash Soup (Easy Recipe) Recipe card
• Serving Ideas
• Recipe Reviews

The Butternut Squash Soup Recipe I Have To Make Every Fall

This butternut squash soup is probably my favorite of all my fall soup recipes . The texture rich, thick, and silky smooth, and the flavor is naturally a mix of sweet and savory. Here’s why I have to make this recipe every fall:

• Thick, creamy, and cozy – If you’re a fan of a thick, velvety soup texture (like my pumpkin soup or roasted tomato soup ), you’ll love this one. And while butternut squash has an amazing natural sweetness, the other ingredients I add to this version give it a savory and creamy contrast.
• Easier than most butternut squash soup recipes – Many require you to roast the squash first, but not this one. I actually first made this soup when I did have leftover roasted butternut squash , but then developed the recipe to not require the extra roasting step. It’s faster and less cleanup! I do have instructions in my tips if you want to roast it, though.
• Fresh, simple ingredients – I use only common grocery store staples that I can always find in the fall.

I had a “fun time” locating a butternut squash to take these pictures before fall season hit. That’s how much I love it and wanted to share it with you in time! I’m so happy now that it’s actually in season. So, grab one and make this easy butternut squash soup recipe with me!

“I love this recipe, if I could give 10 stars I would. I like butternut squash soup but am also picky about the flavor and want an easy recipe. This met all my needs and then some. I made it, easy peasy, and it was beyond delicious. This is a keeper for sure and I am so happy it’s fall and soup season.” –Nicole

⭐⭐⭐⭐⭐

Ingredients & Substitutions

Here I explain the best butternut squash soup ingredients, what each one does in my recipe, and substitution options. For measurements, see the recipe card .

• Butternut Squash – You’ll need a medium squash, about 3 pounds, to get about 4 cups of butternut squash cubes. You can also use other types of winter squash with orange flesh, such as acorn squash , delicata squash , buttercup squash , kabocha squash , or even pumpkin. Or see my tips for a shortcut I use!
• Vegetables – I use celery , carrots , and yellow onion . Carrots and celery are optional, but add more flavor, so I like to add them. You can also throw in other root vegetables , but would need more broth to compensate.
• Garlic – Slice it thinly, or just grab jarred garlic for convenience. You’ll puree the soup, anyway.
• Chicken Broth – I used store-bought reduced-sodium chicken broth, and I recommend starting with less added salt if you use regular. Salt content can vary by brand, so if you’re unsure, start with 3/4 or 1 teaspoon and add more to taste at the end. If you have time, my homemade chicken broth is even better. You can also use chicken stock or homemade bone broth for added nutrients and flavor. For a vegetarian option (or vegan if you also swap out the butter), simply use vegetable broth.
• Unsalted Butter – I liked the flavor best when I sauteed the veggies in grass-fed butter , but any kind works. Feel free to use olive oil to make this butternut squash soup dairy-free.
• Fresh Herbs – I tie sprigs of thyme , rosemary , and sage into a bundle with twine and discard them afterward; this way the flavor gets infused into the soup, while keeping it silky smooth. If you prefer, you can add them chopped instead and not remove them. The equivalent amount would be about 3-4 tablespoons of fresh herbs, or 3-4 teaspoons of dried.
• Coconut Milk – To make it creamy! I made this butternut squash soup with coconut milk to make it easily dairy-free (just swap the butter above). Be sure to use the full-fat coconut milk from a can, not the watery coconut milk beverage from a carton. I’ve also substituted heavy cream or half & half, and both work beautifully.
• Sea Salt & Black Pepper

How To Cut Butternut Squash For Soup

You’ll need to peel and chop the squash to cook it in the soup. The skin is hard, but it gets easier with practice! Here’s how I do it:

1. Peel off the skin. Cut off the top of the butternut squash, then cut crosswise in half. Use a paring knife or a vegetable peeler ( I just got this one and it peels so easily!) to peel the skin off both squash halves.
2. Scoop out the seeds. Cut in half lengthwise to expose the center, then remove the seeds. I use a spoon for this, and cut off any stringy parts with kitchen shears. You can discard the seeds, or toast in the oven to enjoy separately.
3. Dice the squash into 1-inch cubes. I prefer this size so that my butternut squash soup cooks quickly but still has time to build flavor.

TIP: For easier peeling, microwave the squash briefly first.

Just poke holes all over the squash with a knife, then microwave for a few minutes to soften the skin.

How To Make Butternut Squash Soup

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Saute the vegetables. In a large Dutch oven or pot on the stovetop (or in your Instant Pot on the Saute setting), melt the butter over medium heat. Add the onions, garlic, celery, and carrots. Saute until the veggies are soft and starting to brown.
2. Add the butternut squash, chicken broth, seasonings, and herbs. For the herbs, I recommend tying them together with twine and place on top. There won’t be much extra liquid, but try to push the herbs into the broth a bit.

1. Cover and simmer until the squash is fork tender. You want it very soft! A lot of the liquid will absorb into the squash — this is normal. If using the Instant Pot, release pressure manually when done.
2. Make it creamy. Remove the fresh herbs (they’ll be pretty lifeless). Add the coconut milk (or heavy cream or half & half).
3. Blend until smooth. Use an immersion blender to blend the soup, until very smooth. You can do this right in the Dutch oven or Instant Pot. I just got this new immersion blender and am in love with it. I’ve never had such a smooth butternut squash soup in my life!
4. Enjoy! Adjust salt and pepper to your taste if needed. I like to garnish with an extra drizzle of coconut milk or cream, fresh cracked pepper, and fresh thyme.

My Recipe Tips

• Save time with pre-chopped squash. Since we’re pureeing the soup, nobody will know the difference! I often find diced butternut squash at Costco in the fall.
• When you add the broth and squash, it might look like not enough liquid. Resist the urge to add more! The hard squash will cook down into the broth as it softens, and this ratio is just right to make the butternut squash soup thick and creamy at the end.
• Don’t have any twine? You can use a flexible sprig of thyme to tie all the herbs together.
• Depending on your pot, the fresh herbs might be sitting on top of the squash completely outside of the liquid at first. If this happens, push them gently into the broth after 10 minutes of simmering.
• Simmer the squash to an extra soft consistency. I test breaking a piece in half with a wooden spoon, or test with a fork to make sure it goes in with no resistance. The time can vary depending on the size of your squash cubes, so smaller ones are faster and larger ones will take longer.
• Want a spiced flavor? Add a dash of curry powder, cumin, cinnamon, and/or nutmeg together with the salt and pepper. I recommend 1/2 teaspoon of any of these as a starting point, and you can add more to your taste after blending.
• Prefer to roast your squash? Just follow my recipe to roast butternut squash in the oven first, and reduce the simmering time to only 10-15 minutes instead. You can also roast the squash in halves instead of cubes, similar to my acorn squash soup recipe .
• When using the immersion blender , submerge it completely in the soup to avoid spatters. I usually start by pulsing intermittently in several spots first, then blend more continuously as the soup starts to turn into a puree.
• Don’t have an immersion blender? A high-power blender will work. I have this one and that worked great for me before I got my nice immersion blender. Just transfer the soup in there to blend, then back into the pot it goes. You might have to blend in batches if it doesn’t all fit into your blender.
• PSA: My easy butternut squash soup recipe is thick ! If you prefer a more brothy soup or just want to stretch your ingredients, add 1-2 cups of additional broth (before simmering).

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 tbsp Unsalted butter (or olive oil for dairy-free) ▢
• 1 medium Yellow onion (diced) ▢
• 3 cloves Garlic (sliced thinly) ▢
• 1 rib Celery (optional; diced) ▢
• 1 large Carrot (optional; sliced) ▢
• 3 lb Butternut squash (peeled and cut into 1-inch cubes) ▢
• 2 cups Chicken broth, reduced sodium (or vegetable broth for vegetarian) ▢
• 1/2 tbsp Sea salt ▢
• 1/4 tsp Black pepper ▢
• 8 sprigs Fresh thyme ▢
• 3 sprigs Fresh rosemary ▢
• 3 sprigs Fresh sage ▢
• 1/2 cup Full-fat coconut milk (or heavy cream) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

Stovetop Instructions:

1. Melt the butter in a large Dutch oven over medium heat. Add the onions, garlic, celery, and carrots. Saute for about 5 minutes , until the vegetables are soft and starting to brown.
2. Add the butternut squash, chicken broth, salt, and pepper. Tie the fresh herbs together with twine and place on top. There won’t be much extra liquid, but try to push the herbs into the broth a little.
3. Increase heat to high and bring the butternut squash soup to a boil. Reduce heat to medium-low, cover, and simmer for 20-30 minutes , until the squash is very soft.
4. Remove the bundle of fresh herbs. Add the coconut milk or cream.
5. Use an immersion blender to blend the soup, until very smooth. (Alternatively, transfer to a regular high-power blender and blend for about 1 minute instead.) Adjust salt and pepper to taste if needed.

Instant Pot Instructions:

1. Combine the butternut squash, onions, garlic, celery, carrots, chicken broth, butter, salt, and pepper in the Instant Pot . Tie the fresh herbs with twine and place on top. (Alternatively, for extra flavor, you can use the Instant Pot’s Saute function to saute the onions, garlic, carrots, and celery in butter first. Then, add the broth, squash, salt, pepper, and herbs, and proceed to the next step.)
2. Place the lid on the Instant Pot and set to the Sealing position. Press the Manual button and select high pressure. Cook for 8 minutes . When the time is up, release pressure manually by turning the knob to the Venting position. (Be careful of the hot steam that will come out.)
3. Remove and discard the bundle of fresh herbs. Add the coconut milk or cream.
4. Use an immersion blender to blend the soup, until very smooth. (Alternatively, transfer to a regular high-power blender and blend for about 1 minute instead.) Adjust salt and pepper to taste if needed.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup

• Tips: Check out my recipe tips above to help you get the best flavor and texture, plus solutions to common issues and a few of my favorite variations.
• Storage: Keep leftovers in the refrigerator for up to 4-5 days.
• Meal prep: Cut the vegetables ahead of time and refrigerate before cooking. This recipe for butternut squash soup also stores very well, so I often make the whole thing in advance, too!
• Reheat: Heat on medium-low heat on the stove, or in the microwave.
• Freeze: You can freeze my butternut squash soup for up to 6 months. (Note: If you use dairy cream instead of coconut milk, don’t add it until after thawing.) Let the soup cool, then pour into zip lock bags and freeze flat. When ready to use, you can place the frozen block of soup into a pot and heat over low heat, but I prefer to thaw in the fridge overnight because it heats much faster.

📖 Want more recipes like this? Find this one and many more in my Fall Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Butternut Squash Soup

Serving Ideas

A warm bowl of creamy butternut squash soup is the perfect starter for your fall meals! Here are some of my faves to serve with it:

• Toppings – If you don’t like my toppings above, try pumpkin seeds, shredded parmesan cheese, or even crumbled bacon . You can also crumble flax seed crackers or kale chips on top.
• Main Dishes – Chicken is my go-to, especially garlic butter chicken or simple chicken leg quarters paired with roasted mushrooms or smashed brussels sprouts . For a meal that screams fall, try my slow cooker pot roast or stuffed cabbage rolls .
• Fall Salads – Kale salad with maple dressing is the favorite in my family, but my broccoli cranberry salad would also pair nicely with this butternut squash soup recipe.

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Butternut Squash Soup (Easy Recipe)

My easy butternut squash soup recipe is thick and silky smooth! Make it with simple ingredients, on the stove or in the Instant Pot.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/butternut-squash-soup/

Ingredients

• 1 tbsp Unsalted butter (or olive oil for dairy-free)
• 1 medium Yellow onion (diced)
• 3 cloves Garlic (sliced thinly)
• 1 rib Celery (optional; diced)
• 1 large Carrot (optional; sliced)
• 3 lb Butternut squash (peeled and cut into 1-inch cubes)
• 2 cups Chicken broth, reduced sodium (or vegetable broth for vegetarian)
• 1/2 tbsp Sea salt
• 1/4 tsp Black pepper
• 8 sprigs Fresh thyme
• 3 sprigs Fresh rosemary
• 3 sprigs Fresh sage
• 1/2 cup Full-fat coconut milk (or heavy cream)

Instructions

Stovetop Instructions:

1. Melt the butter in a large Dutch oven over medium heat. Add the onions, garlic, celery, and carrots. Saute for about 5 minutes , until the vegetables are soft and starting to brown.
2. Add the butternut squash, chicken broth, salt, and pepper. Tie the fresh herbs together with twine and place on top. There won’t be much extra liquid, but try to push the herbs into the broth a little.
3. Increase heat to high and bring the butternut squash soup to a boil. Reduce heat to medium-low, cover, and simmer for 20-30 minutes , until the squash is very soft.
4. Remove the bundle of fresh herbs. Add the coconut milk or cream.
5. Use an immersion blender to blend the soup, until very smooth. (Alternatively, transfer to a regular high-power blender and blend for about 1 minute instead.) Adjust salt and pepper to taste if needed.

Instant Pot Instructions:

1. Combine the butternut squash, onions, garlic, celery, carrots, chicken broth, butter, salt, and pepper in the Instant Pot . Tie the fresh herbs with twine and place on top. (Alternatively, for extra flavor, you can use the Instant Pot’s Saute function to saute the onions, garlic, carrots, and celery in butter first. Then, add the broth, squash, salt, pepper, and herbs, and proceed to the next step.)
2. Place the lid on the Instant Pot and set to the Sealing position. Press the Manual button and select high pressure. Cook for 8 minutes . When the time is up, release pressure manually by turning the knob to the Venting position. (Be careful of the hot steam that will come out.)
3. Remove and discard the bundle of fresh herbs. Add the coconut milk or cream.
4. Use an immersion blender to blend the soup, until very smooth. (Alternatively, transfer to a regular high-power blender and blend for about 1 minute instead.) Adjust salt and pepper to taste if needed.

Maya’s Recipe Notes

Serving size: 1 cup

• Tips: Check out my recipe tips above to help you get the best flavor and texture, plus solutions to common issues and a few of my favorite variations.
• Storage: Keep leftovers in the refrigerator for up to 4-5 days.
• Meal prep: Cut the vegetables ahead of time and refrigerate before cooking. This recipe for butternut squash soup also stores very well, so I often make the whole thing in advance, too!
• Reheat: Heat on medium-low heat on the stove, or in the microwave.
• Freeze: You can freeze my butternut squash soup for up to 6 months. (Note: If you use dairy cream instead of coconut milk, don’t add it until after thawing.) Let the soup cool, then pour into zip lock bags and freeze flat. When ready to use, you can place the frozen block of soup into a pot and heat over low heat, but I prefer to thaw in the fridge overnight because it heats much faster.

📖 Want more recipes like this? Find this one and many more in my Fall Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)

FREE 5-Ingredient Recipe EBook

• The Butternut Squash Soup Recipe I Have To Make Every Fall
• Ingredients & Substitutions
• How To Cut Butternut Squash For Soup
• How To Make Butternut Squash Soup
• My Recipe Tips
• Butternut Squash Soup (Easy Recipe) Recipe card
• Serving Ideas
• Recipe Reviews

The Butternut Squash Soup Recipe I Have To Make Every Fall

This butternut squash soup is probably my favorite of all my fall soup recipes . The texture rich, thick, and silky smooth, and the flavor is naturally a mix of sweet and savory. Here’s why I have to make this recipe every fall:

• Thick, creamy, and cozy – If you’re a fan of a thick, velvety soup texture (like my pumpkin soup or roasted tomato soup ), you’ll love this one. And while butternut squash has an amazing natural sweetness, the other ingredients I add to this version give it a savory and creamy contrast.
• Easier than most butternut squash soup recipes – Many require you to roast the squash first, but not this one. I actually first made this soup when I did have leftover roasted butternut squash , but then developed the recipe to not require the extra roasting step. It’s faster and less cleanup! I do have instructions in my tips if you want to roast it, though.
• Fresh, simple ingredients – I use only common grocery store staples that I can always find in the fall.

I had a “fun time” locating a butternut squash to take these pictures before fall season hit. That’s how much I love it and wanted to share it with you in time! I’m so happy now that it’s actually in season. So, grab one and make this easy butternut squash soup recipe with me!

“I love this recipe, if I could give 10 stars I would. I like butternut squash soup but am also picky about the flavor and want an easy recipe. This met all my needs and then some. I made it, easy peasy, and it was beyond delicious. This is a keeper for sure and I am so happy it’s fall and soup season.” –Nicole

⭐⭐⭐⭐⭐

Ingredients & Substitutions

Here I explain the best butternut squash soup ingredients, what each one does in my recipe, and substitution options. For measurements, see the recipe card .

• Butternut Squash – You’ll need a medium squash, about 3 pounds, to get about 4 cups of butternut squash cubes. You can also use other types of winter squash with orange flesh, such as acorn squash , delicata squash , buttercup squash , kabocha squash , or even pumpkin. Or see my tips for a shortcut I use!
• Vegetables – I use celery , carrots , and yellow onion . Carrots and celery are optional, but add more flavor, so I like to add them. You can also throw in other root vegetables , but would need more broth to compensate.
• Garlic – Slice it thinly, or just grab jarred garlic for convenience. You’ll puree the soup, anyway.
• Chicken Broth – I used store-bought reduced-sodium chicken broth, and I recommend starting with less added salt if you use regular. Salt content can vary by brand, so if you’re unsure, start with 3/4 or 1 teaspoon and add more to taste at the end. If you have time, my homemade chicken broth is even better. You can also use chicken stock or homemade bone broth for added nutrients and flavor. For a vegetarian option (or vegan if you also swap out the butter), simply use vegetable broth.
• Unsalted Butter – I liked the flavor best when I sauteed the veggies in grass-fed butter , but any kind works. Feel free to use olive oil to make this butternut squash soup dairy-free.
• Fresh Herbs – I tie sprigs of thyme , rosemary , and sage into a bundle with twine and discard them afterward; this way the flavor gets infused into the soup, while keeping it silky smooth. If you prefer, you can add them chopped instead and not remove them. The equivalent amount would be about 3-4 tablespoons of fresh herbs, or 3-4 teaspoons of dried.
• Coconut Milk – To make it creamy! I made this butternut squash soup with coconut milk to make it easily dairy-free (just swap the butter above). Be sure to use the full-fat coconut milk from a can, not the watery coconut milk beverage from a carton. I’ve also substituted heavy cream or half & half, and both work beautifully.
• Sea Salt & Black Pepper

How To Cut Butternut Squash For Soup

You’ll need to peel and chop the squash to cook it in the soup. The skin is hard, but it gets easier with practice! Here’s how I do it:

1. Peel off the skin. Cut off the top of the butternut squash, then cut crosswise in half. Use a paring knife or a vegetable peeler ( I just got this one and it peels so easily!) to peel the skin off both squash halves.
2. Scoop out the seeds. Cut in half lengthwise to expose the center, then remove the seeds. I use a spoon for this, and cut off any stringy parts with kitchen shears. You can discard the seeds, or toast in the oven to enjoy separately.
3. Dice the squash into 1-inch cubes. I prefer this size so that my butternut squash soup cooks quickly but still has time to build flavor.

TIP: For easier peeling, microwave the squash briefly first.

Just poke holes all over the squash with a knife, then microwave for a few minutes to soften the skin.

How To Make Butternut Squash Soup

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Saute the vegetables. In a large Dutch oven or pot on the stovetop (or in your Instant Pot on the Saute setting), melt the butter over medium heat. Add the onions, garlic, celery, and carrots. Saute until the veggies are soft and starting to brown.
2. Add the butternut squash, chicken broth, seasonings, and herbs. For the herbs, I recommend tying them together with twine and place on top. There won’t be much extra liquid, but try to push the herbs into the broth a bit.

1. Cover and simmer until the squash is fork tender. You want it very soft! A lot of the liquid will absorb into the squash — this is normal. If using the Instant Pot, release pressure manually when done.
2. Make it creamy. Remove the fresh herbs (they’ll be pretty lifeless). Add the coconut milk (or heavy cream or half & half).
3. Blend until smooth. Use an immersion blender to blend the soup, until very smooth. You can do this right in the Dutch oven or Instant Pot. I just got this new immersion blender and am in love with it. I’ve never had such a smooth butternut squash soup in my life!
4. Enjoy! Adjust salt and pepper to your taste if needed. I like to garnish with an extra drizzle of coconut milk or cream, fresh cracked pepper, and fresh thyme.

My Recipe Tips

• Save time with pre-chopped squash. Since we’re pureeing the soup, nobody will know the difference! I often find diced butternut squash at Costco in the fall.
• When you add the broth and squash, it might look like not enough liquid. Resist the urge to add more! The hard squash will cook down into the broth as it softens, and this ratio is just right to make the butternut squash soup thick and creamy at the end.
• Don’t have any twine? You can use a flexible sprig of thyme to tie all the herbs together.
• Depending on your pot, the fresh herbs might be sitting on top of the squash completely outside of the liquid at first. If this happens, push them gently into the broth after 10 minutes of simmering.
• Simmer the squash to an extra soft consistency. I test breaking a piece in half with a wooden spoon, or test with a fork to make sure it goes in with no resistance. The time can vary depending on the size of your squash cubes, so smaller ones are faster and larger ones will take longer.
• Want a spiced flavor? Add a dash of curry powder, cumin, cinnamon, and/or nutmeg together with the salt and pepper. I recommend 1/2 teaspoon of any of these as a starting point, and you can add more to your taste after blending.
• Prefer to roast your squash? Just follow my recipe to roast butternut squash in the oven first, and reduce the simmering time to only 10-15 minutes instead. You can also roast the squash in halves instead of cubes, similar to my acorn squash soup recipe .
• When using the immersion blender , submerge it completely in the soup to avoid spatters. I usually start by pulsing intermittently in several spots first, then blend more continuously as the soup starts to turn into a puree.
• Don’t have an immersion blender? A high-power blender will work. I have this one and that worked great for me before I got my nice immersion blender. Just transfer the soup in there to blend, then back into the pot it goes. You might have to blend in batches if it doesn’t all fit into your blender.
• PSA: My easy butternut squash soup recipe is thick ! If you prefer a more brothy soup or just want to stretch your ingredients, add 1-2 cups of additional broth (before simmering).

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 tbsp Unsalted butter (or olive oil for dairy-free) ▢
• 1 medium Yellow onion (diced) ▢
• 3 cloves Garlic (sliced thinly) ▢
• 1 rib Celery (optional; diced) ▢
• 1 large Carrot (optional; sliced) ▢
• 3 lb Butternut squash (peeled and cut into 1-inch cubes) ▢
• 2 cups Chicken broth, reduced sodium (or vegetable broth for vegetarian) ▢
• 1/2 tbsp Sea salt ▢
• 1/4 tsp Black pepper ▢
• 8 sprigs Fresh thyme ▢
• 3 sprigs Fresh rosemary ▢
• 3 sprigs Fresh sage ▢
• 1/2 cup Full-fat coconut milk (or heavy cream) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

Stovetop Instructions:

1. Melt the butter in a large Dutch oven over medium heat. Add the onions, garlic, celery, and carrots. Saute for about 5 minutes , until the vegetables are soft and starting to brown.
2. Add the butternut squash, chicken broth, salt, and pepper. Tie the fresh herbs together with twine and place on top. There won’t be much extra liquid, but try to push the herbs into the broth a little.
3. Increase heat to high and bring the butternut squash soup to a boil. Reduce heat to medium-low, cover, and simmer for 20-30 minutes , until the squash is very soft.
4. Remove the bundle of fresh herbs. Add the coconut milk or cream.
5. Use an immersion blender to blend the soup, until very smooth. (Alternatively, transfer to a regular high-power blender and blend for about 1 minute instead.) Adjust salt and pepper to taste if needed.

Instant Pot Instructions:

1. Combine the butternut squash, onions, garlic, celery, carrots, chicken broth, butter, salt, and pepper in the Instant Pot . Tie the fresh herbs with twine and place on top. (Alternatively, for extra flavor, you can use the Instant Pot’s Saute function to saute the onions, garlic, carrots, and celery in butter first. Then, add the broth, squash, salt, pepper, and herbs, and proceed to the next step.)
2. Place the lid on the Instant Pot and set to the Sealing position. Press the Manual button and select high pressure. Cook for 8 minutes . When the time is up, release pressure manually by turning the knob to the Venting position. (Be careful of the hot steam that will come out.)
3. Remove and discard the bundle of fresh herbs. Add the coconut milk or cream.
4. Use an immersion blender to blend the soup, until very smooth. (Alternatively, transfer to a regular high-power blender and blend for about 1 minute instead.) Adjust salt and pepper to taste if needed.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup

• Tips: Check out my recipe tips above to help you get the best flavor and texture, plus solutions to common issues and a few of my favorite variations.
• Storage: Keep leftovers in the refrigerator for up to 4-5 days.
• Meal prep: Cut the vegetables ahead of time and refrigerate before cooking. This recipe for butternut squash soup also stores very well, so I often make the whole thing in advance, too!
• Reheat: Heat on medium-low heat on the stove, or in the microwave.
• Freeze: You can freeze my butternut squash soup for up to 6 months. (Note: If you use dairy cream instead of coconut milk, don’t add it until after thawing.) Let the soup cool, then pour into zip lock bags and freeze flat. When ready to use, you can place the frozen block of soup into a pot and heat over low heat, but I prefer to thaw in the fridge overnight because it heats much faster.

📖 Want more recipes like this? Find this one and many more in my Fall Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

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Butternut Squash Soup

Serving Ideas

A warm bowl of creamy butternut squash soup is the perfect starter for your fall meals! Here are some of my faves to serve with it:

• Toppings – If you don’t like my toppings above, try pumpkin seeds, shredded parmesan cheese, or even crumbled bacon . You can also crumble flax seed crackers or kale chips on top.
• Main Dishes – Chicken is my go-to, especially garlic butter chicken or simple chicken leg quarters paired with roasted mushrooms or smashed brussels sprouts . For a meal that screams fall, try my slow cooker pot roast or stuffed cabbage rolls .
• Fall Salads – Kale salad with maple dressing is the favorite in my family, but my broccoli cranberry salad would also pair nicely with this butternut squash soup recipe.