This healthy Roasted Butternut Squash Soup is so easy to make and absolutely delicious! It’s amazingly creamy, naturally sweetened, and full of flavor. A hint of autumn spices makes this soup the ultimate Fall comfort food!
Dairy-free, refined sugar-free, vegan, gluten-free, and oil-free!
If you were to ask me to describe the fall and winter holidays in terms of taste, it would have to be Roasted Butternut Squash Soup! And, more specifically, THIS ROASTED BUTTERNUT SQUASH SOUP recipe. It’s cozy, warm, creamy, and absolutely delicious. Oh, but it is missing one thing – GUILT!
That’s right! This soup is vegan, gluten-free, and oil-free. So, it’s super healthy. But, you’d never know it. And, the fact it’s super easy to make and uses less than 10 ingredients is the vegan icing on the vegan cake.
So, put on your favorite sweater, curl up on the couch with your favorite blanket, and get ready enjoy a hot bowl of this amazing soup. Ready? Let’s make it!
In This Post
🥘 Ingredients
You only need 8 simple ingredients for this recipe, here's a quick rundown of the list with tips and substitution ideas.
- Roasted Butternut Squash: Follow my simple recipe for Oven Roast Butternut Squash.
- Carrots: add depth of color and extra sweetness once they are cooked down.
- Onions: Onions tend to add a bit of sweetness and bit once they are cooked. I love the essence of flavor this ingredient brings to the recipe.
- Pumpkin Pie Spice: You can sub cinnamon if you like or leave it out altogether.
- Maple Syrup: For extra sweetness, but feel free to omit if it’s already sweet enough for you.
- Canned Coconut Milk: This is what makes thick and creamy without using dairy. Full-fat or light coconut milk both work well in this recipe. You can also use unsweetened almond milk, cashew milk, or soy milk.
- Liquid: I like using the low-sodium vegetable broth for flavor. But, you could also use water if you prefer. If you don’t have veggie broth simply it’s to make your own. Simply add 1 tablespoon of my Vegetable Bouillon Powder per 1 cup of hot water and whisk.
How To Make Roasted Butternut Squash Soup
Time needed: 50 minutes.
Making this roasted butternut squash soup requires just a few steps, but moves along pretty quick once you’ve roasted the squash. You basically throw everything into the pot and blend. And, it’s ready to eat in less than 1 hour.
- Prep and roast the butternut squash
Follow this recipe for Roasted Butternut Squash. This is the hardest part of the process and it’s not hard.
- Prep and cook your vegetables
Heat a large nonstick skillet over medium heat and add the carrots and onion along with ¼ cup of the veggie broth to the pan cook until the onions are soft. This usually takes about 2-3 minutes. Reduce the heat to medium-low, add another ¼ cup of veggie broth to the skillet, cover, and let the veggies cook for 10 minutes or until the carrots are fairly soft. Remember to stir occasionally.
- Simmer
In a large soup pot or dutch oven add the roasted butternut squash, carrots, onions, pumpkin pie spice, broth, coconut milk, and maple syrup. Stir until everything is well combined and bring to low-bowl over medium heat. Reduce the heat to low, cover, and let the ingredients simmer for 5 minutes. This helps all the flavors come together.
- Blend
Use an immersion blender and blend until smooth and creamy. If you don't have an immersion blender, carefully add the ingredients to your blender and process until smooth and creamy. Just make sure your blender is safe for hot foods.
And, that’s it! The BEST Roasted Butternut Squash Soup you’ve ever eaten. Now, all that’s left is to taste and season with a bit of salt and pepper if you wish. Serve this up in a big bowl with a nice piece of crusty whole-grain bread. And, you’ve got yourself one fine meal.
I like adding an extra drizzle of coconut milk and making those cool little swirly lines you see in the photos. And, a little extra sprinkle of cinnamon top never hurt anyone.
💭 Top Tips & Frequently Asked Questions
Absolutely! It’s one of the best things about this soup. All you have to do is let it cool to room temp., transfer to an airtight container, and store in the fridge until you’re ready to serve. Simple pour back into your pot and reheat on the stove until it’s hot.
You can easily store this soup by leaving it in the pot, cover with the lid in, and place it in the refrigerator. You can also transfer the soup to an airtight container. It will keep for up to 5 days in the refrigerator.
Yes, this soup is great for freezing. To freeze, store the soup in an airtight container and place in the freezer for up to 3 months. To reheat, let it thaw in the refrigerator overnight or set it on the counter and let it thaw at room temperature. Then, reheat on the stove over medium-low heat. Perfect for a lazy fall or winter day.
This Roasted Butternut Squash Soup is easily customizable. If you like things a bit more savory simply omit the maple syrup and try adding some of your favorite savory spices. I like curry powder, chili flakes, thyme, rosemary, and others. Also, try adding apples along with the maple syrup. The tart and sweet elements are quite lovely together.
🍞 How To Serve
One of the most obvious places to serve this roasted butternut squash soup is on your Thanksgiving table. But, it pairs perfectly with homemade bread when you’re craving something warm and comforting on fall or winter day. Here are a few recipes I love to serve with this soup:
- Whole Wheat Beer Bread
- The Best Vegan Cornbread
- No Yeast Bread
- The Best Vegan Homemade Biscuits
- Vegan Jalapeño Cheddar Cornbread Muffins
More Vegan Soup Recipes
- Vegan Pumpkin Chili
- Instant Pot Potato Soup
- Sweet Potato Black Bean Chili
- Instant Pot Vegetable Soup
- Vegetarian Minestrone Soup
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Roasted Butternut Squash Soup (Vegan)
This healthy Roasted Butternut Squash Soup is so easy to make and absolutely delicious! It’s amazingly creamy, naturally sweetened, and full of flavor. A hint of warming autumn spices makes this soup the ultimate Fall comfort food!
- Prep Time: 15 mins.
- Cook Time: 50 mins.
- Total Time: 1 hour 5 minutes
- Yield: 8 servings 1x
- Category: One Bowl
- Method: Stove,
- Cuisine: Vegan, Gluten-Free, Oil-Free
- Diet: Vegan
Ingredients
- 2 large carrots peeled and thinly sliced at an angle
- 1 large onion, sliced
- 1 batch of Roasted Butternut Squash
- 2 tsp. pumpkin pie spice (sub with cinnamon)
- 3 ½ cups low-sodium vegetable broth, divided
- ½ cup full-fat or light coconut milk (can sub almond, cashew, or soy milk)
- ¼ cup maple syrup
- Salt and pepper to taste
Instructions
- Prepare the Roasted Butternut Squash according to instructions.
- While the butternut squash is in the oven heat a large nonstick skillet over medium heat. Add the carrots and onion along with ¼ cup of the veggie broth to the pan cook until the onions are soft. Usually about 2-3 minutes. Reduce the heat to medium-low, add another ¼ cup of veggie broth to the skillet, cover, and let the veggies cook for 10 minutes or until the carrots. Stir occasionally.
- In a large soup pot or dutch oven add the squash, carrots, onions, pumpkin pie spice, broth, coconut milk, and maple syrup. Stir until everything is well combined and bring to low-bowl over medium heat. Reduce the heat to low, cover, and let the ingredients simmer for 5 minutes.
- Use an immersion blender and blend until smooth and creamy. If you don’t have an immersion blender, carefully add the ingredients to your blender and blend until smooth and creamy. Make sure your blender is safe for hot foods.
- Taste, season with salt and pepper and enjoy.
Notes
Make This Soup Ahead Of Time: Let it cool to room temp., transfer to an airtight container, and store in the fridge until you're ready to serve. Simple pour back into your pot and reheat on the stove until it's hot.
How Do I Store This Soup? You can easily store this soup by leaving it in the pot, cover with the lid in, and place it in the refrigerator. You can also transfer the soup to an airtight container. It will keep for up to 5 days in the refrigerator.
Freeze This Soup: To freeze, store the soup in an airtight container and place in the freezer for up to 3 months. To reheat, let it thaw in the refrigerator overnight or set it on the counter and let it thaw at room temperature. Then, reheat on the stove over medium-low heat. Perfect for a lazy fall or winter day.
Customize: This Roasted Butternut Squash Soup is easily customizable. If you like things a bit more savory simply omit the maple syrup and try adding some of your favorite savory spices. I like curry powder, chili flakes, thyme, rosemary, and others. Also, try adding apples along with the maple syrup. The tart and sweet elements are quite lovely together.
Nutrition
- Serving Size:
- Calories: 131
- Sugar: 10.8 g
- Sodium: 78.2 mg
- Fat: 3.3 g
- Carbohydrates: 26.4 g
- Fiber: 3.8 g
- Protein: 1.9 g
- Cholesterol: 0 mg
Can you use frozen butternut squash? If so. Would you still need to roast it?
Hi, Tommie! Yes, you can use frozen butternut squash. You could roast it if you like but it wouldn’t be necessary. It would simply need to be heated enough so you can blend it.
Really tasty and easy. However, next time I will either omit the maple syrup or use much less. I threw in some broccoli and zucchini that I had left over so it came out kind of a weird color but still really good! Paired with some sourdough bread! Wondering what I could add or serve with it to increase protein levels. Any thoughts? Thanks for such a nice recipe
CARLA…. It’s been a year since you posted, asking how to increase protein. I sometimes add a can of white beans (drained), or maybe 1/4-1/2 block silken tofu before the mix goes into the blender!! Extra creamy, and extra protein!! Sometimes, if I also am looking to add richness & ultra-creaminess, blend some cashews with the rest!! If I’m just looking to add more nutrition/fiber/creaminess, less calories, cooked cauliflower will work!! Shane, I had to replenish the tray of paper in my copier today!! Today has been a day of reading, drooling & printing out probably 40 of your recipes. Bless you, Kind Sir, for helping us on our tasty journey to health!!
Every time I go to Colonial Williamsburg I order this soup and I’ve always wanted to make it. I’m so glad I gave this easy recipe a try. Delicious and healthy. It’s absolutely PERFECT!!
Can I give this 10 stars? Made today for T’giving wknd and made a few tweaks (a smidge less maple syrup, only 1 Tsp Pumpkin Spice, added 1 Tsp curry and a good shake of cumin!) and it’s just has that perfect amount of sweet and savory for us. Hubby was blown away and immediately asked me to make it again for next Thanksgiving!
I immediately realized I should have made a double batch as soon as I tasted it!
This soup is delicious. I took it to church for social hour after the service. I did not bring any home. Several people requested the recipe. I was also told that I could bring the soup whenever I wanted 🙂
Made this soup today and it was good. Super easy to make. I used my immersion blender which made it a breeze. May try using less maple syrup next time as it was quite sweet. If I wanted to make the savory version what would the measurement on the spices be, and would I omit the pumpkin pie spice?
Paula, I’m so glad you enjoyed the soup. If you were going to make it more savory I would start by simply removing the mapley syrup.
Made this soup today. He was vey good.
I’ve never commented on a recipe before but HOLY…this was too good not to…actually it was better then good, it was amazing. I made it just as stated, using local, pure maple syrup & everyone in my house loved it; meat eating men included. This might be better than a certain national food chain establishments seasonal version if I do say so myself! Thanks Shane! Happy New Year!
Wow! Thank you so much. I’m so glad you enjoyed it.
I’ve got already cubed butternut – 1.5 lb. what do you recommend I add to bring the amount closer to your use if a 2-3lb squash? More carrot? Apple? Sweet potato?
Sweet potatoes would be excellent.
This soup is filling and absolutely delightful! Great fall-winter recipe and easy to make. It will be a go-to for this household!
This healthy Roasted Butternut Squash Soup is so easy to make and absolutely delicious! It’s amazingly creamy, naturally sweetened, and full of flavor. A hint of autumn spices makes this soup the ultimate Fall comfort food!
Instead of heating in pan after blending, can I just use the soup setting on my vitamix?
Sure. But, you may have to do it in several batches depending on the quantity.
I’m type 2 so adding half a cup of maple syrup just isn’t going to happen. I’m not that keen on artificial sugars as an alternative,. As much of the veg is already sweet, the onions, squash, carrots, maybe this ingredient could be omitted, has anyone ever tried ?
Really, it’s about preference and up to the individual. It won’t affect the texture. Happy Thanksgiving!!!
Hi Ian, I haven’t done *completely* without the maple syrup, but I’m trying to cut *back* (not without altogether, but am doing it slowly here and there!) on sugars in general so yesterday I baked the squash with a little less than 2 TBSP of maple syrup and then added only 1/8 cup of maple syrup to the soup, that’s almost half total of the maple syrup. I also added 1 tsp cumin and curry each and it was absolutely AMAZING!!
If I ever try it completely without maple syrup I’ll let you know here how it went…I was thinking that since butternut squash and and sweet potatoes are naturally sweet, that subbing the sweet potatoes for the carrots may be a good alternative, baking them both first to bring out more natural sweetness. Perhaps that’s a good alternative for you? All the best!
Hi Ian (and Shane!),
I did it, I made the soup today without maple syrup! I only had 1 carrot so I used a leftover baked sweet potato (about 1 cup worth). I also added more coconut milk as I had leftover from another recipe and Hubby and I like it creamy – total about 10 oz. I also added 1 tsp cumin and curry each. It turned out really good! While I was blending it I was trying to think of another way to make it naturally sweet and thought perhaps baking some apples alongside the squash?? Perhaps another time.
Recipe calls for 1/4 cup maple syrup, not 1/2 cup. Adding some sweet potatoes to the mix might help naturally sweeten…and add extra fiber & nutrients!!