Homemade Butternut Squash Soup- Carlsbad Cravings

This easy Butternut Squash Soup is luxuriously creamy, rich, and velvety—yet completely low-fat and made without any cream! Packed with layers of warm, complex flavors, it’s no wonder readers are raving: “Anyone I’ve shared it with says it’s one of the best soups they’ve ever had,” “Literally the best soup I’ve ever had. Seriously,” and “So delicious on a cold winter day!!”

Follow along for expert tips, delicious variations, and tricks to make this soup your new favorite all-season comfort food.

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Watch How To Make Butternut Squash Soup

top view of two hands holding a bowl of the best butternut squash soup recipe

Why you’ll love this Recipe for Butternut Squash Soup

This Butternut Squash Soup is warm, fragrant, and creamy, with savory, multi-dimensional, restaurant-quality layers of flavor. Here’s why you’ll love it:

FLAVOR: Inspired by my Cauliflower Soup, it uses a chef’s trick I learned at a cooking demo: sweating fennel, onions, and other veggies to create a sweet, juicy, aromatic base. Combined with sweet butternut squash, tart apple, garlic, and warm spices—cinnamon, ginger, cumin, turmeric, nutmeg, cloves, and red pepper flakes—this soup is a complex, comforting symphony in a bowl.
HEALTHY: This soup is guilt-free comfort food. Loads of veggies, just a touch of butter (or all olive oil if you prefer), no cream, no heaviness—just pure, nourishing indulgence.
CREAMY: Despite being dairy-free, it’s luxuriously creamy! Softened, aromatic vegetables are blended into their own natural creaminess. In fact, you may need to thin it rather than thicken it!
QUICK & EASY: The only time-consuming step is peeling the squash—prepped in advance or purchased pre-cut. From sautéing to simmering, the soup comes together in under 30 minutes.
MAKE-AHEAD & FREEZE-FRIENDLY: Even better the next day, it keeps for lunches or dinners all week. And because it’s dairy-free, it freezes beautifully, making it perfect for meal prep or batch cooking.

Ingredients to make Butternut Squash With Apple

Let’s take a closer look at what you need to make this recipe (measurements in the printable recipe card at the bottom of the post):

Butternut squash: 1 medium squash or 5 cups chopped squash. If you have more or less squash, it’s not a huge deal; it might slightly affect the consistency, which you can easily adjust.
Fennel: If you aren’t familiar with cooking fennel, most grocery stores carry it, and specialty produce stores such as Sprouts and Whole Foods definitely do.
Look for plump, round fennel bulbs rather than flat, elongated ones, as the latter won’t be as sweet. We want just the bulb, so chop off the fennel stalks at their base, where they join the bulb. You can discard the stalks and feathery fronds or use the fronds as a salad garnish.

Granny Smith apple: Don’t skip and don’t substitute with a sweet apple! The tart apple adds a layer of subtle, yet delightful flavor.
Onion: One yellow onion will do the trick.
Garlic: Use more or less depending on your garlic love.
Chicken broth: I prefer chicken broth over vegetable broth because it has more flavor.
Maple syrup: Pure maple syrup and not imitation, please.
Butter: I love the added flavor, but you can substitute it with olive oil for an even healthier soup.
Olive oil: You can substitute it with your preferred cooking oil if you wish.
Spices: Cinnamon, ground ginger, ground cumin, turmeric, ground nutmeg, ground cloves, red pepper flakes, salt, and pepper. The seasonings all blend together beautifully to create a symphony of flavor you will want to give a standing ovation – or just eat more soup.

showing how to make soup by showing what fennel looks like

How to choose squash

For the richest, most flavorful Butternut Squash Soup, start with a healthy, ripe butternut squash. Look for:

•Heavy for its size: A heavier squash usually means more flesh and less hollow space.
•Matte skin: Avoid shiny squash—dull, matte skin indicates it’s fully ripe.
•Dry stem: The stem should look and feel dry where it separates from the vine.
•No blemishes: Avoid cuts, soft spots, or dark marks for the best quality.

HOW DO YOU CUT BUTTERNUT SQUASH?

Butternut squash has a tough skin and unique shape, but with these simple steps, you’ll be a pro in no time:

1. Wash the squash: Clean the surface thoroughly since your knife will pass through the skin into the flesh.
2. Microwave to soften (optional): Poke the squash all over with a fork and microwave for 2 minutes to make peeling easier—don’t overdo it or it could burst.
3. Peel the squash: Slice a small piece off the bottom to create a flat, stable base. Peel from the top down, removing all green and white layers until only the orange flesh remains.
4. Cut the squash:
• Slice the squash in half lengthwise.
• Cut where the neck meets the bulb so you have four pieces total.
• Scoop out seeds and fibrous strings with a spoon.
5. Slice and cube: Lay the neck halves flat, slice lengthwise, then cut across to cube. Your squash is ready to cook!

showing how to serve creamy butternut squash soup by garnishing with pepitas

How to Make Butternut Squash Soup

Butternut Squash Soup is made in three easy steps: 1) Sweating the veggies; 2) Simmering; 3) Pureeing. Here’s how (full recipe in the printable recipe card at the bottom of the post):

STEP 1: SWEAT VEGGIES

Cook them over medium heat until translucent and tender, stirring often; this will take about 10 minutes. You will have to keep an eye on the onions to see when they’re done because they won’t turn golden.
Once they’re translucent, add garlic and sauté for 60 seconds.

showing how to make butternut squash soup by cooking butternut squash, onion, fennel, garlic and apple in a Dutch oven until soft

STEP 2: SIMMER UNTIL TENDER

Next, add the chicken broth, scraping the bottom of the pan to loosen up the browned bits. These golden bits are flavor GOLD.
Bring to a boil, then reduce to a simmer for 5-10 minutes or until the vegetables are fork-tender. It is better for the veggies to be too soft than not soft enough.

showing how to make butternut squash soup recipe by simmering with chicken broth

STEP 3: PUREE SOUP

For the smoothest, CREAMIEST Soup, use your blender and not an immersion blender. I was not satisfied with the texture of the Butternut Squash Soup after using my immersion blender.
To puree the soup in the blender, add soup to your blender, working in 2-3 batches. Once pureed, add the soup to a separate bowl.

a collage showing how to make butternut squash soup recipe by adding soup to a blender then blending until smooth

STEP 4: FINISHING TOUCHES

Transfer pureed soup back to the pot and stir in maple syrup to taste.
Season to taste with additional salt & pepper again if desired.

showing how to serve easy butternut squash soup by ladling the soup from a white pot

Tips For Making the Best Butternut Squash Soup

Don’t turn up the heat: Sweat the squash, onion, fennel, and apple over medium heat without browning—this draws out their natural sweetness.
Check the vegetables for tenderness: Cook until the squash and apple are fork-tender for a smooth, creamy puree.
Blend safely: Use a high-powered blender in batches, leaving a corner of the lid open and covering with a paper towel to let steam escape. This prevents explosions.
Consistency control: Add extra broth for a thinner soup or simmer slightly for a thicker, more velvety texture.
Adjust servings: Easily scale the recipe up or down using the serving size arrows.
Make ahead: Flavors deepen overnight, so this soup is even better the next day. It also freezes beautifully for future meals.

Prep Homemade Butternut Squash Soup in Advance

You can prep almost all of the ingredients a day ahead of time, so then it’s just dump, cook, and eat! The only ingredient you’ll want to chop at the time of cooking is the apple. Here’s how:

•Veggies: Chop the butternut squash, fennel, onions, and garlic and place them in an airtight container in the refrigerator.
•Seasonings: Measure and store them in a plastic aright bag.

top view of two bowls of easy butternut squash soup garnished with pumpkin seeds and heavy cream

Classic Butternut Squash Soup Variations

This Butternut Squash Soup recipe is a great springboard for other flavorings. Here are a few ideas:

Roast the squash: Roast the butternut squash for an added nutty flavor. You could also roast the fennel and onions (sliced into thin wedges) with the squash. Use an extra-large pan so you can space everything apart, or they will steam and not roast.
Thai version: Use this Curried Butternut Squash Soup recipe, which is a favorite!
Mexican version: Replace the seasonings with 1 ½ teaspoons chili powder, 1 ½ teaspoons ground cumin, 1/2 tsp EACH chipotle chile powder (more or less to taste), smoked paprika, dried oregano, and a pinch of cinnamon. Add 2-4 tablespoons of lime juice to taste, then garnish with cilantro.
Italian version: Replace the seasonings with ½ tablespoon dried basil, 1 teaspoon dried parsley, ½ teaspoon dried oregano, ¼ teaspoon dried thyme, and a pinch of red pepper flakes. Stir in ½ Parmesan until melted.

How to make Healthy Butternut Squash Soup in the Slow Cooker

You can also make this Butternut Squash Soup in the crockpot. Keep in mind that less liquid evaporates in the slow cooker, so you may want to start with less chicken broth so your soup won’t be quite as thick. To make:

1. Combine ingredients: Add all of the ingredients to a 6-quart slow cooker.
2. Cook until tender: Cook until the vegetables are fork-tender, approximately 6-8 hours on low or 3-4 hours on high.
3. Blend: Working in 2-3 batches, transfer the soup ingredients to the blender and puree until smooth.
4. Garnish: Season to taste with salt and pepper and garnish with pepitas, coconut milk, etc.

two hand holding a bowl of creamy butternut squash soup recipe

How to serve this Recipe for Butternut Squash Soup

GARNISH: Add a flair of texture and flavor with garnishes!
Crunch: Roasted, salted pepitas (pumpkin seeds), pine nuts, pecans, or chopped peanuts.
Creaminess: Drizzle coconut milk or add a dollop of sour cream, plain yogurt, or crème fraîche.
Fresh herbs: Sprinkle with cilantro, parsley, basil, thyme, sage, or chives for added flavor and color.
BREAD: I love mopping up soup with a hearty piece of bread. This soup is delicious with grilled cheese (try Gruyere or Gouda!), garlic bread, breadsticks, dinner rolls, or sweet cornbread.
SALAD: I love pairing this recipe with Fall salad, apple salad, beet salad, or pear salad.
MAINS: baked pork tenderloin, beef brisket sandwiches, oven-fried chicken.

How to Store Homemade Butternut Squash Soup

•Refrigerate: Keep in an airtight container for up to 4–5 days.
•Freeze: Pour into freezer-safe containers or zip-top bags for up to 3 months.
•Reheat gently: Warm on the stovetop over low heat or in the microwave in short bursts, stirring occasionally.
•Adjust consistency: If the soup thickens after chilling or freezing, stir in a splash of broth, water, or milk to loosen it.

Healthy Butternut Squash Soup FAQs

Is butternut squash soup good for you?

Yes! Butternut Squash is not only is low in calories and low in carbs, but it is packed with vitamins, minerals and nutrients such as magnesium, fiber, potassium, vitamins A & C. Butternut squash also contains many great antioxidants that help to lower and maintain sugar and insulin levels.

Is Butternut squash gluten free?

Yes! This Butternut squash recipe does not contain any gluten.

Is butternut squash soup dairy free?

The soup itself is dairy-free. To keep it dairy-free, garnish with coconut milk instead of heavy cream.

Is Butternut Squash Soup vegan?

As written, this recipe is not vegan due to the chicken broth. You can easily make it vegan by replacing the chicken broth with vegetable broth.

CAN YOU MAKE BUTTERNUT SQUASH SOUP IN ADVANCE?

Butternut Squash Soup reheats beautifully, so it is perfect to make in advance. You can even meal prep by adding serving-size portions into separate containers for the week (or up to 5 days). You can reheat individual servings in the microwave or heat larger quantities on the stove or crockpot until warmed through – see detailed instructions below.

How do I store fresh butternut squash before making soup?

Once you select fresh butternut squash, you will want to keep it fresh. It’s a sad day when you’re giddy to make Butternut Squash Soup and your squash is bad. You will know your squash is bad if there are soft, mushy spots or if, once cut open, the color is extremely dull, or if the flesh is spotty, mushy, or dry to the point it is pulling away from the skin. To prolong the life of your squash:

• Store fresh, uncut squash in a cool, dark place, such as a dark pantry, basement, or closet, where sunlight won’t quicken its ripening.
• Make sure to keep it away from moisture to prevent mold and rotting.
• Proper conditions will keep your store-bought butternut squash fresh for two to three months.
• If you grow your own butternut squash or purchase it from a farmer’s market, it can last up to 4 months.
• Whole raw squash also keeps well in the refrigerator, although it spoils more quickly than in a cool, dry place. Refrigeration is ideal for warmer times of the year. Butternut squash will keep in the refrigerator for one to two weeks.

showing how healthy the butternut squash soup is by dipping a spoon into the soup

LOOKING FOR MORE CREAMY SOUP RECIPES?

Cauliflower Soup
Potato Leek Soup
Crockpot Potato Soup
Broccoli Cheese Soup
Tomato Basil Soup
Asparagus Soup
Sweet Potato Soup

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©Carlsbad Cravings by CarlsbadCravings.com

Servings: -8 servings

Total Time: 45

Prep Time: 20

Cook Time: 25

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Ingredients

2 tablespoons butter
1 tablespoon olive oil
1 medium butternut squash, peeled, seeded cut into 1-inch pieces (5 cups)
1 fennel bulb, trimmed, chopped
1 medium onion, chopped
1 Granny Smith apple, peeled and chopped into 1” chunks
1/2 tsp EACH salt, pepper
4-6 cloves garlic, minced
1 teaspoon ground cinnamon
1/2 tsp EACH ground ginger, ground cumin
1/4 tsp EACH turmeric, ground nutmeg, ground cloves
Pinch-1/4 tsp red pepper flakes
3 cups low sodium chicken broth
2 tablespoons pure maple syrup

GARNISH

Coconut milk or heavy cream
Toasted pine nuts or pumpkin seeds

Instructions

Melt 2 tablespoon butter with 1 tablespoon olive oil in a Dutch oven/soup potMelt 2 tablespoons of butter with 1 tablespoon of olive oil in a Dutch oven/soup pot over medium-low heat. Add squash, onions, fennel, and apple, and season with salt and pepper. Increase the heat to medium and cook for 10 minutes, stirring often (we are sweating the vegetables- they will not turn golden).
Add garlic and all seasonings; sauté 1 minute or until fragrant. Add chicken broth, scraping the bottom of the pan to loosen up the browned bits. Bring to a boil, then reduce to a simmer for 5-10 minutes or until the vegetables are fork-tender.
Working in 2-3 batches, transfer soup to a high-powered blender to puree, taking care to let smoke escape or it will explode (I leave a corner open and cover with a paper towel). I find my blender gives a smoother, more desirable consistency than an immersion blender.
Transfer pureed soup back to the pot. Stir in maple syrup to taste. Season to taste with additional salt & pepper again if desired. Ladle into bowls, garnish with toasted, salted pepita seeds, and drizzle with heavy cream or coconut milk (optional).nal).

Video

Notes

Don’t miss the “how to make” recipe video at the top of the post!

Tips and Tricks for Best Butternut Squash Soup

Use pre-chopped squash. Peeling and chopping the butternut squash is probably the most time-consuming part of this soup so if you want to save some time, purchase peeled, cubed butternut squash.
Microwave squash. Squash is much easier and faster to peel if you soften the skin in the microwave. First, pierce the skin all over with a fork (or it will explode!) then microwave for two minutes, no longer.
Fennel (please don’t skip!): If you aren’t familiar with cooking fennel, most grocery stores carry it or specialty produce stores such as Sprouts, Whole Foods, etc. definitely do. Look for plump, round fennel bulbs as opposed to flat elongated ones because those won’t be as sweet. We want just the bulb for our Butternut Squash Soup recipe, so chop off the fennel stalks at their base, where they join the bulb. You can discard the stalks and feathery fronds or use the fronds as a salad garnish.
Chicken Broth: Take care your chicken broth is low sodium otherwise your soup might be too salty.
Scale up or down. You can scale this Butternut Squash Soup recipe up or down. Just use the handy up or down arrows located next to the serving size and it will adjust the amount of ingredients for you.
Consistency: The consistency of this soup is entirely up to you! For a thinner soup, stir in additional chicken broth. For a thicker soup, simmer with a cornstarch slurry.

SLOW COOKER:

You can also make this Butternut Squash Soup in the crockpot. Keep in mind that less liquid is evaporated in the slow cooker, so you may want to start with less chicken broth or your soup won’t be quite as thick. To make:

Combine ingredients. Add all of the ingredients to a 6-quart slow cooker.
Cook until tender. Cook until the vegetables are fork tender, approximately 6-8 hours on low, or 3-4 hours on high.
Blend. Working in 2-3 batches, transfer the soup ingredients to the blender and puree until smooth.
Garnish. Season to taste with salt and pepper and garnish with pepitas, coconut milk, etc.

STORAGE

This Butternut Squash Soup will last about 4-5 days in the refrigerator. As always, use common sense and if it doesn’t smell right, then throw it out.

PREP AHEAD:

You can prep almost all of the ingredients for easy Butternut Squash Soup a day ahead of time so then it’s just dump, cook and eat! The only ingredient you’ll want to chop at the time of cooking is the apple. Here’s how:

Veggies: you can chop the butternut squash, fennel, onions and garlic and place them in an airtight container in the refrigerator.
Seasonings: you can measure out all of the seasonings and store them in a plastic aright bag.

MAKE AHEAD:

Butternut Squash Soup reheats beautifully, so it is perfect to make in advance. You can even meal prep by adding serving size portions into separate containers for the week (or up to 5 days). You can reheat individual servings in the microwave or heat larger quantities on the stove or crockpot until warmed through – see detailed instructions below.

HOW TO FREEZE

Cool. Cool Butternut Squash Soup completely before freezing.
Package: Transfer soup to a freezer safe container. You can use sandwich size plastic bags for individual soup portions, quart size bags or freezer bags. To easy fill these bags, place them in a container that you can wrap the top around the edge of – for example, place a sandwich size bag in a mug then cuff the edges around the mug. This keeps the bag open and prevents it from collapsing when you are pouring in your soup. Squeeze out any excess air then seal and label.
Freeze. Freeze Butternut Squash Soup for up to three months
Defrost/Reheat. The easiest way to thaw your soup is in your refrigerator overnight then reheat on the stovetop or in the microwave.

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8 Comments

bonnie happell says

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I just wanted to say thank you for all the great recipes. This is the most helpful posts out here. So much needed information that is given can make anyone a great cook. I love this site. thanks again.

- Jen says
  
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  Thank you so much for your thoughtful comment Bonnie! I’m so glad you find the posts/information helpful. Happy cooking!
  
J Lynne says

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I have made this several times and decided that it was time to tell you how much we LOVE this soup! Anyone that I have shared it with has told me it’s one of the best soups they have ever had. Thank you for this recipe and thank you for all of the helpful details that you include in every one of your posts!

- Jen says
  
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  Thanks for taking the time to review this recipe J Lynne, I love hearing it’s a favorite! I’m so pleased you find the details helpful!
  
Kevin says

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My wife just made this — she’s much better with soups than I am. This is, literally, the best soup I have ever had. Seriously.

Many thanks,

- Jen says
  
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  Thank you! I’m so glad that you enjoyed it!
  
Marylynne Mehl says

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This was incredibly good! Thank you! I didn’t have fennel so didn’t use it and added a little heavy cream before serving, otherwise made it as written. Don’t forget the maple syrup! This is just so delicious on a cold winter day!!

- Jen says
  
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  Hi Marylynne! I’m so pleased that you loved this soup and that you didn’t forget the maple syrup! Thank you for sharing your experience with this dish!