Butternut Squash Soup Recipe (2024)

by Scott Groth 5 Comments


What is it about soup that makes you feel so good? Maybe it is all the bone broth that is in there... Lots of nutrients and goodies, particularly if you make your stock from scratch. There is just something about a good soup, especially when it starts to get cold outside, that flips some kind of "comfy" switch inside. Like sitting down with a good friend. Mmm...Time for the butternut squash soup recipe.

Butternut squash is a winter squash, so it is best from November through into the spring. It's a very good source of vitamin C, potassium and magnesium, which are all important when you're following the Paleo, Primal, Vegetarian or Vegan lifestyles. Not only is it good for you, but it can be prepared in so many different ways. Butternut squash can be roasted, grilled or steamed. It is great for soups (yeah!), muffins or eaten right out of the skin. All around, it's a delicious fruit... yes, it's a fruit! You can even roast the seeds which taste delicious (check out how tobutter roast various pumpkin seeds).

When I am breaking down a butternut squash, two things happen. The first is the ½ inch rule. I take off ½ inch from the top and the bottom of the squash. This gives me flat surfaces to work with which are much safer. The next step is to separate the cylindrical section from the bulb section by cutting in half right above the bulb. Separating the squash like this makes it easier to peel (you can use a vegetable peeler or slice with a 7-10" chef's knife). Next, cut the bulb in half from top to bottom and scoop out all the stuff inside. Now you're ready to roast away!

QUICK COOKING TIP:Roasting isn't a process that can be rushed. It happens at the rate that it is going to happen. Firing up the oven to 500 degrees isn't going to roast the squash quicker... it is going to most likely burn the butternut on the outside and the inside will still be raw. You can decrease the time for roasting if you have an oven with a convect feature. Or, you can microwave the butternut squash to reduce the cooking time, but it won't have that nice caramelization that a full roast would give it.

Let's make this butternut squash soup recipe...

Yield: 4 servings

Butternut Squash Soup Recipe

Butternut Squash Soup Recipe (5)

Roasted butternut squash, caramelized onions & chicken stock. Simple, delicious and well balanced.

Prep Time30 minutes

Cook Time1 hour

Total Time1 hour 30 minutes


  • 3 Cups Chicken Stock, or substitute vegetable stock
  • 1 Cup Butternut Squash, peeled and cubed (needs to yield approx 3 )
  • 1 Onion, peeled and diced (Spanish)
  • 2 tablespoon Coconut Oil
  • 2 tablespoon Olive Oil
  • ½ teaspoon Balsamic Vinegar
  • Kosher Salt & Fresh Cracked Pepper to taste


For the Butternut Squash

  1. Crank your oven to 375 degrees.
  2. In a bowl, coat the squash with some olive oil, kosher salt and pepper. Spread in a single layer on a foil lined baking sheet.
  3. Roast in the oven for 45 minutes or until caramelized and fork tender.
  4. Remove and add into the soup pot.

For the Onion

  1. In a heavy bottom pan, add in the coconut oil and olive oil over high heat. When it shimmers, add in the diced onion and a pinch of salt.
  2. Cover the pan and cook, stirring occasionally, for 8 minutes on high heat. When the onion starts to brown, reduce the heat to low. Cover and continue to cook for an additional 10-15 minutes or until caramelized.

Adding it all together

  1. In your soup pot, add in the chicken stock, onions (with the oil from the pan) and the squash.
  2. Bring to a boil, then reduce the heat and cook for 10-12 minutes.
  3. Turn off the heat.
  4. Using an immersion blender, puree the soup.
  5. When it is pureed, add in the balsamic vinegar. Mix with a spoon.
  6. Taste, adjust seasonings to your preference. Stir and taste again.
  7. Serve immediately and enjoy!


You can make the squash way ahead of time on this one. Four to five days in advance if you would like.

Keep it in an airtight container in the refrigerator. Same thing goes for the caramelized onions.

My suggestion is to make the whole soup a day ahead... soups taste best the next day anyhow and this one is no different.

Nutrition Information


Amount Per ServingCalories 243

Did you make this recipe?

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Final Thoughts on the Butternut Squash Soup Recipe:

There are two steps that make this recipe really shine: roasting the squash and caramelizing the onions. When your squash is nicely roasted and fork tender, it takes on a sweet, nutty flavor. The caramelized onions bring out a sweet earthy flavor and the two just love one another.

If you don't have an immersion blender, go ahead and use a regular blender. PLEASE BE CAREFUL: if you use a regular blender, make sure that the clear center cap is removed from the lid and you put a kitchen towel or a folded paper towel over the spot where the center cap was. When you start to blend hot food, the steam will try to escape and without enough ventilation inside the blender you'll have super hot, partially blended food all over the kitchen. Not fun!

I've been getting a number of emails over the last 2 weeks about my use of balsamic vinegar in so many recipes. It's not that I love balsamic vinegar... believe me. It's that balsamic adds just a touch of acid to the dish that creates that full bodied mouthfeel. If you made this butternut squash recipe, try it first without the balsamic. Then add in ½ to ¾ of a teaspoon of balsamic, mix and taste again. You notice a perceptible difference immediately!

Think about making this butternut squash soup recipe for the holidays, or just any old cold winter day. Hopefully you'll get the feeling of sitting down with an old friend too. Let me know of any other butternut squash soup recipes you love in the comments- thanks!

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Butternut Squash Soup Recipe (6)

About Scott Groth

Scott Groth has gone from a burned out, overweight executive to a professional food blogger, chef, low carb + keto enthusiast. His style is fun, fresh, and family-friendly. Learn more about Scott in his bio, discover the story behind this blog, and learn about his incredible low-carb journey.

Reader Interactions


  1. Gina Kennedy says

    Butternut Squash Soup Recipe (7)
    Can't wait to make this Butternut Soup ... you didn't suggest a particular onion so was wondering. I was thinking a white onion, perhaps? Did you garnish this creamy soup with anything. I like to get the bigger Chinese pumpkin seeds at Whole Foods and toast them with sea salt. I'd love to see you come up with something for Zucchini Squash, which a peeler can make into spaghetti like strands.


    • Scott Groth says

      Hi Gina:
      For this recipe, I used a Spanish onion. I'm going in next to update! Thank you for bringing that to my attention. You can use a white onion as well if that is what you have on hand!
      I'm putting together a spaghetti squash carbonara recipe this week along with an Italian Meatball Marinara over Zoodles (spiralized zucchini noodles) to get posted up within the next week. Stay tuned for more great stuff to come.
      Thanks for writing-


  2. Melanie Cutler says

    Butternut Squash Soup Recipe (8)
    Terrific soup. So easy but with so much depth. I made a double batch and froze the extra for a rainy day. Thanks!!


    • Scott Groth says

      Hi Melanie:
      Glad to hear you enjoyed it.
      Thank you for posting.
      Have an awesome day in the kitchen!



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Butternut Squash Soup Recipe (2024)


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