Roasted Butternut Squash Soup is one of my favorite soup recipes, and it’s brimming with delicious fall flavor.
Soup is one of my favorite meals for the cooler days of the fall season, and butternut is one of my go-to varieties.
As a kid, we’d eat butternut squash boiled and mashed – not my favorite preparation…sorry mom! – with butter and maple syrup added. But roasted butternut squash has it’s own scrumptious caramelized flavor.
Why Roasting the Squash Makes It Better
Roasting the squash in this preparation intensifies the flavors and natural sugars; the caramelized edges get so yummy and brown that I want to start eating it the minute it comes out of the oven!
Don’t be fooled by the short ingredients list. I packed in plenty of flavor by adding homemade chicken broth and roasted carrots plus sage and nutmeg, two classic autumn spices.
I roast my veggies just like this ^^ and they come out fine but they take a bit longer. If you want them to roast in 45 minutes or so, roughly chop them into chunks.
Is Butternut Squash a Bad Carb?
Heck no! Yes, butternut squash contains carbs. But here’s what it also packs:
The butternut squash is rich in Vitamins A and C plus potassium. Just 100 grams of this autumn squash has over 200% of your daily value of Vitamin A. And the same serving size has over one-third of your daily Vitamin C.
Remember that getting carbs from most vegetables means you’re also getting fiber, plant pigments, and water all in the package that nature put together for you. Don’t be afraid of butternut squash and other “higher carb” veggies. Or fruit for that matter.
Dairy-Free Milk You Can Use Instead of Coconut Milk
Full-fat coconut milk adds a richness to the Roasted Butternut Squash Soup, plus a boost of healthy medium chain triglyceride fats.
If you can’t do coconut milk for some reason, substitute with any non-dairy milk of your choice. I think cashew milk would be delicious in this.
If you notice the photo of this Roasted Butternut Squash Soup, you’ll see that I garnished it simply with some roasted squash seeds and a swirl of coconut milk.
Just save some of the seeds from inside the squash and toss them back in the oven on the baking sheet you used to roast the squash and carrots. Ten minutes is about all you’ll need.
How I Make this Roasted Butternut Squash Soup
When all the veggies are nice and roasted, I let them cool just a bit, then blend everything together in the Vitamix. (See the one I have. After 7 years, it’s still going strong with daily use.)
You could also use another high-powered blender or combine all the ingredients in a large pot and use an immersion blender.
This Roasted Butternut Squash Soup is one of my favorites to make-ahead and then freeze. Stored properly, it’ll last for up to 6 months in the freezer.
If you recognize this recipe title, it’s because it’s a Stupid Easy Paleo original from September 2011. Here’s a comparison of the photos:
Watch my cooking show episode for Roasted Butternut Squash Soup:
Roasted Butternut Squash Soup (Paleo, Dairy-Free)
- 1 tbsp ghee or olive oil
- 1 butternut squash large, peeled and roughly chopped
- 3 carrots medium, roughly chopped
- 1/2 onion medium, roughly chopped
- 2 to 3 cups chicken broth* unsalted, if possible
- 1/2 cup coconut milk full-fat, optional
- 1/2 tbsp cinnamon
- 1/8 tsp ground sage
- 1/8 tsp nutmeg
- Sea salt and pepper to taste
- Pre-heat the oven to 375F. Line a baking sheet with aluminum foil or parchment paper.
- Put squash, carrots, and onion onto baking sheet. Drizzle with the oil and sprinkle with sea salt. Roast for about 30-45 minutes on until soft and caramelized. (This baking time depends on your oven). You may need to take the onion and carrot out first, then allow the squash to keep cooking.)
- Remove and allow to cool. If you have a blender or Vitamix, you can probably do the next step in one batch. If using a food pro, you may have to do multiple smaller batches.
- Place roasted veggies, stock, coconut milk (optional), cinnamon, sage, nutmeg and a little cracked pepper into the blender. Process for 3-4 minutes, adjusting the amount of stock if necessary to thin the soup out a bit. The result should be a smooth consistency.
For a vegetarian soup, replace the chicken broth with vegetable stock. Freeze this soup in silicone ice cube trays, then store in freezer bags. Lasts 3-6 months in the freezer.