Recipe

Cozy Butternut Squash Soup

A bright, cozy bowl with roasted squash, a little apple for sweetness, and a zingy lemon finish. Creamy without cream, weeknight-friendly, and meal prep gold.

By Matt Campbell

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4.8

A real photograph of a bowl of creamy butternut squash soup topped with toasted pumpkin seeds and a drizzle of olive oil on a wooden table with a spoon beside it

Jump to Recipe

Butternut squash is basically fall’s favorite sweater, but edible. It is sweet, nutty, and ridiculously good at turning into cozy meals that still feel light and actually nourishing. If you are looking for the best butternut squash recipes that hit the cozy and healthy sweet spot, start here with a soup that tastes like you worked harder than you did.

This recipe is my go-to when I want something that feels like comfort food but does not sit heavy. We roast the squash for deeper flavor, blend it silky, then wake it up with lemon so it tastes bright instead of baby food bland. The soup itself is dairy-free. Any creamy toppings are totally optional.

A real photograph of peeled butternut squash chunks on a baking sheet with onion wedges and whole garlic cloves before roasting

Why It Works

Roasting builds flavor fast: caramelized edges give you a deeper, toastier squash taste than simmering alone.
Creamy without dairy: the soup itself turns velvety with squash and a quick blend, no cream required.
Balanced sweetness: a small apple adds natural sweetness, while lemon keeps it lively.
Meal prep friendly: it stores, freezes, and reheats like a champ.

Pairs Well With

Storage Tips

Refrigerator: Cool completely, then store in an airtight container for up to 4 days.

Freezer: Freeze in sealed containers or freezer bags (laid flat) for up to 3 months. Leave a little headspace since soup expands.

Reheating: Warm gently on the stovetop over medium-low, stirring often. If it thickens, add a splash of broth or water until it is back to your preferred consistency.

Heads up: If you use coconut milk, it can look a little separated straight from the fridge. A quick whisk while reheating fixes it.

Common Questions

Do I have to roast the squash?

You can simmer it instead, but roasting is where the magic happens. If you are short on time, buy pre-cut squash and roast it on a sheet pan to keep the flavor boost.

How do I keep the garlic and onions from burning?

Cut the onion into wedges (not thin slices) and roast the garlic in its skin. Give the pan a stir and flip the onion wedges when you stir halfway through. If the garlic is getting too dark on your pan, just nudge it to a less hot spot or tuck it under a squash chunk for protection.

How do I make it extra creamy without cream?

Blend longer than you think you need to, and add a tablespoon or two of olive oil or a small spoon of tahini. Both give a richer mouthfeel without turning it heavy.

Can I make this vegan?

Yes. Use vegetable broth and skip the yogurt garnish, or swap in a plant-based yogurt or coconut milk.

What if my soup tastes flat?

It almost always needs one of these: more salt, a squeeze of lemon, or a tiny pinch of cayenne. Taste and adjust in that order.

Can I use frozen butternut squash?

Absolutely. Roast it from frozen on a sheet pan until you get some browned edges, or simmer and blend if roasting feels like too much on a weeknight.

Matt Campbell

I have always had a huge passion for the culinary arts, people, working as a team, and so on. I wanted to pursue my love for cooking initially at Virginia Commonwealth University with a culinary arts degree; however, I instead decided to apply myself and acquire more practical skills. My end goal is to eventually open my own restaurant or similar establishment.

Kitchen Essentials

Rimmed baking sheet
Chef’s knife and cutting board
Vegetable peeler
Large pot or Dutch oven
Immersion blender or countertop blender
Ladle

I started making butternut squash soup when I was trying to get better at “home cook efficiency”, meaning fewer pans, fewer ingredients, and still a bowl that makes you pause mid-bite. The first time I roasted the squash until the edges went deeply golden, I realized I had been leaving flavor on the table for years. Now it is my reset meal: cozy enough for a cold night, light enough that I do not need a nap, and flexible enough that I can improvise with whatever is hanging out in my fridge.