Butternut Squash Recipes
My Butternut Squash Recipes star in this creamy, roasted soup that’s vegan-friendly, gluten-free, and ready in under an hour for the perfect cozy night in.
This Creamy Roasted Butternut Squash Soup has become a fall staple in my kitchen. It’s a simple blend of tender butternut squash, a hint of warming spices, and just enough coconut milk to make it silky without feeling heavy. Roasting the squash first brings out a natural sweetness that feels like a big hug in a bowl. I love serving it at Thanksgiving, but honestly, it’s just as welcome on a random Wednesday—especially when the temperature dips and you crave something both nourishing and comforting. According to the USDA, one cup of roasted butternut squash packs about 82 calories, 7 grams of fiber, and loads of vitamin A and C. Plus, this recipe’s flexible enough to inspire risotto, salad toppers, or even a curry twist when you’re feeling adventurous.
Why You’ll Love These Butternut Squash Recipes
- One-pan roasting intensifies flavor and cuts down on dishes
- Naturally gluten-free, vegan, low-fat—and endlessly adaptable
- Quick to prep and ready in under an hour; perfect for weeknight dinners
- Freezer-friendly: make a double batch for easy future meals
- Nutrient powerhouse: vitamin A, fiber, and antioxidants in every spoonful
- Cozy, smooth texture without any heavy cream—just coconut milk magic
- Works as a starter soup, a risotto base, or tossed into a hearty salad
- Budget-wise: uses pantry staples and in-season squash for under $10
Ingredients
• 2 pounds butternut squash (about one medium; choose firm, deeply orange squash)
• 2 tablespoons extra-virgin olive oil (California Olive Ranch is my go-to)
• 1 medium yellow onion, chopped (Vidalia adds sweet notes)
• 2 cloves garlic, minced (fresh is best)
• 1 teaspoon ground cinnamon (or a cinnamon stick tossed in)
• ½ teaspoon ground nutmeg (fresh-grated if you can)
• 4 cups low-sodium vegetable broth (or chicken broth for extra richness)
• ½ cup full-fat coconut milk (or substitute heavy cream)
• Salt and freshly ground black pepper, to taste
• Fresh thyme sprigs or chopped parsley, for garnish
Tips on choosing and prepping: Pick squash with hard skin and no soft spots. Peel carefully—those ridges can be tricky! A sharp chef’s knife and a sturdy vegetable peeler make all the difference.
Directions
- Preheat your oven to 400°F. Toss the peeled, cubed squash with 1 tablespoon olive oil, ½ teaspoon salt, and a pinch of pepper. Spread in a single layer on a rimmed baking sheet—crowding will steam instead of roast. Roast 25–30 minutes, until edges caramelize and you can press a fork through easily.
- While the squash roasts, heat the remaining 1 tablespoon olive oil in a large Dutch oven over medium heat. Add onion and a pinch of salt; sauté 5–7 minutes until soft and golden. Stir in garlic, cinnamon, and nutmeg, cooking 1 minute until fragrant—don’t let the garlic burn.
- Scoop the roasted squash into the pot. Pour in vegetable broth, stir well, and bring to a gentle boil. Reduce heat and simmer 10 minutes for flavors to meld—this step deepens the overall taste.
- Remove from heat, add coconut milk, and let mixture cool for 5 minutes (this keeps steam from splattering). Working in batches, carefully puree the soup in a blender until silky smooth—or use an immersion blender right in the pot.
- Return to low heat, adjust seasoning with salt and pepper, and stir occasionally until warmed through. If soup seems too thick, add extra broth or water one tablespoon at a time.
- Ladle into bowls, garnish with a drizzle of coconut milk, fresh thyme, or chopped parsley. Serve immediately with crusty bread or a sprinkle of toasted pumpkin seeds.
Servings & Timing
• Serves 6 generously
• Prep Time: 15 minutes
• Cook Time: 35 minutes
• Rest Time: 5 minutes—total about 55 minutes
Variations
• Stir in 1 teaspoon curry powder for a Thai-inspired curry soup.
• Swirl in pesto or chopped basil just before serving for an herbal lift.
• Toss roasted squash cubes with arugula, feta, and walnuts for a hearty salad.
• Use this purée as the base for creamy butternut squash risotto—just stir in arborio rice and simmer.
• Add roasted chickpeas on top for crunch and extra protein.
• Swap coconut milk for Greek yogurt (whole-milk) for a tangy twist.
Storage & Reheating
Refrigerator: Keep in an airtight container up to 4 days.
Freezer: Freeze in labeled, freezer-safe containers up to 3 months—leave an inch of headspace.
Reheat: Gently warm on the stove over low heat, stirring occasionally. If the soup thickened too much, stir in a splash of broth or water.
Make-Ahead: Complete steps 1–3, cool, then refrigerate overnight; blend and finish right before serving.
Notes
• Don’t skip roasting—it’s the secret to that deep, caramelized sweetness.
• Overfilled blenders can explode—always vent and blend in batches, or use an immersion blender instead.
• If you prefer a chunkier soup, reserve a cup of roasted squash cubes and stir them back in after pureeing.
• To boost protein, stir in a scoop of plain Greek yogurt or top with shredded rotisserie chicken.
FAQs
Q: Can I use frozen butternut squash instead of fresh?
A: Yes—thaw and drain excess water before roasting or adding directly to the aromatics. Flavor might be a bit milder, so taste and adjust seasoning.
Q: Is there a nut-free alternative to coconut milk?
A: Absolutely—use full-fat dairy cream or even a splash of oat milk for a nut-free swap.
Q: My soup tastes bland—how can I fix it?
A: Boost salt slowly, add a squeeze of fresh lemon juice, or stir in a teaspoon of Dijon mustard for depth.
Q: Can I make this in a slow cooker?
A: Sure—sauté onion and garlic first, then combine all ingredients (except coconut milk) in the slow cooker on high for 3–4 hours, finish with coconut milk and blend.
Q: How do I achieve a silky-smooth texture without a blender?
A: Press the soup through a fine-mesh sieve or food mill, though it takes a bit more elbow grease.
Q: Can I add other vegetables?
A: Roasted carrots or sweet potatoes mix in beautifully—just adjust roasting time so everything softens evenly.
Q: What spice pairings work well here?
A: Smoked paprika, ground ginger, or a dash of cayenne for heat all play nicely with butternut squash.
Q: How do I prevent the soup from separating?
A: Always add dairy or coconut milk off the heat and stir gently; don’t boil once it’s added.
Conclusion
This Creamy Roasted Butternut Squash Soup brings together sweet, earthy flavors, simple pantry ingredients, and nourishing goodness that feels like home in every spoonful. It’s one of my favorite Butternut Squash Recipes because it’s so flexible—from a warming starter to a freezer-friendly meal prep staple. Give it a try, drop me a comment below, and be sure to check out my Butternut Squash Risotto and Curry Salad ideas for more cozy inspiration!
Creamy Roasted Butternut Squash Soup
Ingredients
- 2 pounds butternut squash peeled and cubed
- 2 tablespoons extra-virgin olive oil
- 1 medium yellow onion chopped
- 2 cloves garlic minced
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground nutmeg
- 4 cups low-sodium vegetable broth
- 1/2 cup full-fat coconut milk
- Salt and freshly ground black pepper to taste
- Fresh thyme sprigs or chopped parsley for garnish
Instructions
- Preheat your oven to 400°F. Toss the peeled, cubed butternut squash with olive oil, salt, and pepper. Roast for 25–30 minutes until tender.
- In a Dutch oven, sauté onion in olive oil until soft. Add garlic, cinnamon, and nutmeg, cook until fragrant.
- Add roasted squash to the pot with vegetable broth. Simmer for 10 minutes to meld flavors.
- Puree the soup until smooth. Add coconut milk and adjust seasoning.
- Ladle into bowls, garnish with thyme or parsley. Serve warm.
