Butternut Squash Soup

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.

3. 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.
4. Make it creamy. Remove the fresh herbs (they’ll be pretty lifeless). Add the coconut milk (or heavy cream or half & half).
5. 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!
6. 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.

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.