Butternut Squash Soup is Comfort Food Heaven for Healthy Recipes

This Butternut Squash Soup Recipe is one of my all time favorites. It is filled with warm spice notes and just a touch of heat. It has a comforting taste and aroma, combined with a luxurious texture.

There are definitely a few things that set this particular recipe up for success that others seem to miss. The use of spices really brings some fall and winter vibes. The method of passing the soup through a chinois strainer to get that perfect velvety texture. Along with just the right amount of cream and brown sugar make this Butternut Squash Soup absolutely delicious.

Butternut Squash Soup

Chef Ben Mogren
A luxuriously smooth Butternut Squash Soup, filled with warm spice notes and just a touch of heat.
5 from 1 vote
Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Course Appetizer, Soup
Cuisine American, French
Servings 8


Optional Garnishes

  • ½ Cup Chopped Cooked Bacon
  • 1 Tbsp Heavy Cream
  • 2 Tbsp Chopped Green Onions
  • 1 Tsp Green Herb Oil


Preparing Ingredients for Butternut Squash Soup

  • Small dice your onion and shallots.
  • Peel and small dice carrots.
  • Remove skin and medium dice butternut squash.
  • Measure out spices and thyme according to ingredient list.

Cooking Butternut Squash Soup

  • Place a heavy bottomed pot that holds at least 5 quarts of liquid over medium heat. Add butter and allow it to melt.
    2 tablespoons Butter
  • Place diced onions, shallots, carrots, and one teaspoon of Kosher salt in the pot and allow them to cook for 5 minutes, stirring occasionally. Cook until onions are translucent and try to avoid any browning.
    1 Cup Diced Onion, 1 Cup Diced Carrot, ½ Cup Diced Shallot
  • After 5 minutes, add the spices (black pepper, ground clove, cinnamon, allspice, ginger, and crushed red pepper) and fresh thyme. Stir well and allow the spices time to wake up and become aromatic. Then add brown sugar.
    ½ Cup Brown Sugar
  • Once the brown sugar has melted, add the diced butternut squash and another teaspoon of Kosher salt. Stir with a wooden spoon.
    8 Cups Butternut Squash
  • Add stock or water and bring the soup to a low simmer for 30 minutes or until the squash has softened. I prefer to cover the pot with a lid to reduce evaporation.
    4 Cups Stock

Blending Butternut Squash Soup

  • Remove soup from heat and reserve one cup of liquid. Transfer the remaining soup to a blender with one cup of heavy cream and vanilla extract.
    1 tablespoon Vanilla Extract, 1 Cup Heavy Cream
  • Starting on low and gradually increasing speed to high, puree butternut squash soup for 3 minutes or until it is completely smooth.
  • Check consistency, if soup is too thick add back some of the reserved liquid. Taste for seasoning and add additional salt, spices, or brown sugar if necessary.
  • Blend for an additional minute if any adjustments were necessary. Meanwhile clean your cooking pot of any sediment.
  • Place a Chinois, or fine mesh strainer in your cooking pot. Pour the Butternut Squash Soup into the Chinois. Use a ladle to work the soup through the strainer.
  • Taste for seasoning again and make any adjustments.
  • Serve immediately or place your soup into an ice bath to cool. Store refrigerated up to 5 days.


If you decide to use Chicken Stock, dilute 1 cup Chicken Stock with 3 cups Water to avoid an over powering Chicken Flavor.
If making a larger batch, I recommend adding the spices in batches. Sometimes when multiplying recipes, the spices bloom differently and can be overpowering.
Tried this recipe?Let us know how it was!
Using  Heavy Bottomed Pot for Butternut Squash Soup Helps Prevent Scorching.
Using Heavy Bottomed Pot for Butternut Squash Soup Helps Prevent Scorching.

Before you start cooking!

Here are some helpful tips to making this Butternut Squash Soup.

First, If you are intimidated by cutting a Butternut Squash, this is how I typically approach the task.

I like to cut across the squash just above the bulge where the seed cavity is located. Then I like to cut just below the stem so that I have a cylinder that I can stand vertically.

Cutting just inside the skin and following the contour is easier than using a peeler.
Cutting just inside the skin and following the contour is easier than using a peeler.

With the Butternut Squash upright on your cutting board, cut downwards just inside the skin with your knife.

Now cut planks that are the desired thickness of your final cuts.

Cut Squash into Slabs | Sticks | Cubes

Then simple cut those planks into sticks or “Julienne” cuts the same width as the thickness of the planks. Rotate the sticks and cut once more to have your diced Butternut Squash.

For the seed cavity end, simple remove the base and cut in half. Scoop out the seeds. Then remove the skin with your knife and cut this area into segments. Do you best to achieve similar sized pieces. It will be more difficult to get perfect dices from this section. No need to worry though, because this Butternut Squash Soup will be blended after all.

Also, consider wearing a Cut Glove on your non-knife hand is always a great safety precaution. These ones are less cumbersome and work great.

Note: You can always slice your squash in half lengthwise and roast it until it is soft. Approximately 45 minutes at 350 F. Then you can just scoop out the flesh and add it with the stock. This just takes longer for a recipe this size. But for larger batches, 10 gallons or more, I would recommend this approach.

Add your spices towards the end of simmering your aromatic vegetables to wake them up before adding any liquid.

How to blend your Butternut Squash Soup to make sure you get the perfect texture.

There are a few steps to get that perfect texture. One of the most important steps is making sure you have the correct ratio of liquid to solids. So before you start blending, reserve at least one cup of the liquid. This way you can adjust for consistency. If you skip this step and your Butternut Squash Soup ends up too thin, you will have to return it to the stove to reduce. This can be problematic as a blended soups can stick and scorch when kept over heat.

When Blending your Butternut Squash Soup, reserve one cup of liquid and set aside so that you can adjust consistency.

Regardless of how high power of a blender you use, passing your soup through a chinois will improve it’s texture. Chinois are a very fine mesh strainer that are used in professional kitchens to strain soups and sauces.

By using the bottom of a ladle to help force the soup through the strainer you can make quick work of this task. To cut down on dishes, I will typically wipe my pot of any remaining sediment while blending.

Passing your Butternut Squash Soup through a Chinois will give your soup a luxurious texture. Use a ladle to press it down through the strainer.

To check the consistency, dip a spoon into the blended soup. The soup should lightly coat the spoon. If you can run a finger through it and the borders of the trail hold, you have achieved the right texture.

Your Butternut Squash Soup should Coat a Spoon
Your Butternut Squash Soup should Coat a Spoon

And of course, do not forget to taste your soup! Depending on natural sweetness and sodium, your aromatics and stock can vary in flavor. So make sure you taste your soup throughout the process. Check for spice, salt, sweetness, and acid. Adjust if necessary.

Do not forget to serve some crusty bread with Butternut Squash Soup
Do not forget to serve some crusty bread with Butternut Squash Soup

Equipment Needed to Make Butternut Squash Soup

These are items I personally use and recommend. Any purchase made through the Amazon affiliate links below support this website.

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Choosing Ingredients for Butternut Squash Soup

Butternut Squash

When choosing a butternut squash there are just a few things to look for.

  • It should be Heavy! If you are in the produce isle and comparing squash, lift a few up. The ones that are heaviest for their size are the best ones.
  • Choose a straight, short, and thick squash. This doesn’t matter that much for the actual flavor. But, you will get less waste from trimming versus a long and skinny squash.
Cream, Bacon, and Scallions make a great garnish for Butternut Squash Soup
Cream, Bacon, and Scallions make a great garnish for Butternut Squash Soup


Vegetable stock is going to be the most desirable stock for this Butternut Squash Soup recipe. I typically make mine by simmering 3 lbs of Mirepoix and some parsley stems with 2 gallons of filtered water for a minimum of 3 hours. Using filtered water is important if you have average or poor water quality. Any impurities will become concentrated as the stock cooks down.

Otherwise just using water will still yield you good results. If you decided to use chicken stock, be careful. I would recommend 1 cup of chicken stock diluted with 3 cups of water.

Shallots provide a depth of flavor to this Butternut Squash Soup
Shallots provide a depth of flavor to this Butternut Squash Soup


If you are unfamiliar with shallots, they are similar to onions with a hint of garlic flavor. I like to use them in soups and sauces to add some sweetness and some garlic notes without being overpowering. Typically you can find them near bulbs of garlic or near the onions in the grocery store.


How long will Butternut Squash Soup last under refrigeration?

Typically, this soup will last 5 days under refrigeration. If you find yourself with more than you will enjoy in that time period, I suggest freezing individual portions in airtight containers for up to 3 months.

Can I freeze this recipe?

Absolutely, if stored in airtight containers this soup will stay good for up to 3 months.

What are some Garnish Ideas for Butternut Squash Soup?

Butternut Squash Soup can be garnished with Bacon, Scallions, Croutons, Crusty Bread, Reduced Cream, Tortilla Strips, Scallions, etc. This recipe can also be reduced and used as a sauce for Poultry and Pork Dishes.

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Published by Chef Ben Mogren

I am a professional Chef with over 20 years of Culinary Experience. I trained at the Culinary Institute of America. I spent my career working throughout the Napa Valley, The Four Seasons Resorts, The American Club, Lambeau Field, The Mayo Clinic, and as a Corporate Chef in Manufacturing Sauces and Sous Vide Items. My recipes focus on creating absolutely delicious food from easily sourced ingredients. They focus on proper technique and extracting as much flavor as possible out of common ingredients.

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