Butternut Squash Soup

In search of a healthy butternut squash soup recipe that has a little something special? This is it! Even better, it's ready in an hour and freezes well for later.

A bowl of butternut swuash soup.
Cambrea Bakes

It's the season for butternut squash, which means butternut squash soup! The workhorse of the winter squashes, butternut squash is perfect for cooking up into a hearty soup, so welcome when the cold weather arrives.

Butternut squash can be a challenge to cut raw. It's so much meatier than mostly hollow pumpkins. But these days you can easily find pre-cut squash at the market.

Tip: Make Butternut Squash Soup With Apple

My favorite trick for a memorable butternut squash soup is to include a chopped tart green apple with the squash. The tartness of the apple enlivens the squash and balances its natural sweetness.

A bowl of butternut swuash soup garnished with herbs.
Cambrea Bakes

How to Make This Butternut Squash Soup

This recipe is simple and easy, starting with a base of chopped onions, celery, and carrots. You add the squash, chopped apple, stock, and seasonings, and cook until done.

With a little blender magic at the end, you have a beautifully puréed, thick, smooth, and satisfying butternut squash soup. It's perfect for fall.

Can You Make Ahead and Freeze This Soup?

You can make this ahead of time and reheat it when you are ready to serve. It lasts in the refrigerator for up to 5 days or in the freezer for up to 3 months. You may need to add a little broth or water to thin out the soup when you reheat it.

Spooning butternut squash soup out of a bowl.
Cambrea Bakes

Craving More Squash Soup Recipes?

Video: Butternut Squash Apple Soup


Butternut Squash Apple Soup

How to Make a Thicker (or Thinner!) Butternut Squash Soup

If your finished soup is not as thick as you'd like, you can puree in some neutral-flavored ingredients (like leftover mashed potatoes, cooked white rice, or a little canned pumpkin) to give it body. You can also stir in a few tablespoons of instant mashed potato flakes.

To make your finished soup thinner, add some cream, coconut milk, vegetable broth, or water. Remember to taste the soup and adjust the seasonings afterwards, since you'll be diluting the soup.

Try These Variations for Butternut Squash Soup

  • Substitute cauliflower for the apples.
  • Top with chopped almonds or pumpkin seeds.
  • Garnish with goat cheese crumbles.
  • Drizzle with cream or coconut milk.
  • Add a dash of hot sauce to the dished out soup.
From the Editors Of Simply Recipes

Butternut Squash Soup

Prep Time 20 mins
Cook Time 45 mins
Total Time 65 mins
Servings 4 to 6 servings

If you finely chop (1/2-inch) the butternut squash, apple, carrot, celery, and onion, they'll cook more quickly.

Add a smoky flavor to the soup by sprinkling in some smoked paprika. Make the soup a little more creamy by swirling in some sour cream (after you remove the soup from the heat).

Butternut squashes come in various sizes. Your ratio of chopped butternut squash to chopped apple should be 3 to 1.


For the soup:

  • 1 medium yellow onion, chopped (about 1 cup)

  • 1 celery rib, chopped (about 3/4 cup)

  • 1 carrot, chopped (about 3/4 cup)

  • 2 tablespoons unsalted butter

  • 1 butternut squash, seeded, peeled, and chopped (6 to 8 cups), see How to Peel and Cut a Butternut Squash

  • 1 large tart green apple, peeled, cored, chopped (squash to apple ratio should be 3:1)

  • 3 cups chicken stock or vegetable stock

  • 1 cup water

  • Pinch nutmeg

  • Pinch cinnamon

  • Pinch cayenne

  • Salt and pepper to taste

For the garnish (optional):

  • Fresh parsley, chopped

  • Chives, chopped

  • Dash smoked paprika

  • Sour cream


  1. Sauté the onion, carrot, and celery in butter:

    Heat a large thick-bottomed pot on medium-high heat. Melt the butter in the pot and let it foam up and recede. Add the onion, carrot, and celery and sauté for 5 minutes. Lower the heat if the vegetables begin to brown.

    A dutch oven with carrots, celery, and onion inside to make a butternut squash soup recipe.
    Cambrea Bakes
  2. Cook the soup:

    Add the butternut squash, apple, stock, and water. Bring to boil. Reduce to a simmer, cover, and simmer for 30 minutes or so, until the squash and carrots have softened.

    Making butternut squash soup recipe in a dutch oven.
    Cambrea Bakes
  3. Purée the soup:

    Use an immersion blender to purée the soup, or work in batches and purée the soup in a stand blender.

    Pureed butternut squash soup in a blender.
    Cambrea Bakes
  4. Add the seasonings:

    Add pinches of nutmeg, cinnamon, and cayenne. Add salt and pepper to taste.

    Garnish with chopped fresh parsley or chives and, if you want, a dollop of sour cream.

    A bowl of butternut swuash soup.
    Cambrea Bakes
Nutrition Facts (per serving)
322 Calories
10g Fat
51g Carbs
12g Protein
Show Full Nutrition Label Hide Full Nutrition Label
Nutrition Facts
Servings: 4 to 6
Amount per serving
Calories 322
% Daily Value*
Total Fat 10g 13%
Saturated Fat 4g 20%
Cholesterol 50mg 17%
Sodium 305mg 13%
Total Carbohydrate 51g 19%
Dietary Fiber 13g 45%
Total Sugars 20g
Protein 12g
Vitamin C 50mg 249%
Calcium 146mg 11%
Iron 2mg 14%
Potassium 1145mg 24%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Nutrition information is calculated using an ingredient database and should be considered an estimate. In cases where multiple ingredient alternatives are given, the first listed is calculated for nutrition. Garnishes and optional ingredients are not included.