Easy Butternut Squash Soup

There are a few things that mean it’s officially fall in my house, and this butternut squash soup is one of them. It’s become a tradition on my table every Thanksgiving and Christmas, usually as a starter course before the main event, though honestly it’s hearty enough to be the whole meal on a weeknight. In the fall, having a spoonful of creamy butternut squash soup is one of the reasons I look forward to this time of year. Some years I get to make it with squash I grew myself, and there’s nothing like using something from your own garden in a dish this cozy.

You may see other recipes that call for roasting all of the veggies before making the soup. This is an amazing option and if you have time, you can try it. BUT I do not have time usually. This is why I call this an EASY recipe. I has wonderful flavor, but doesn’t add extra steps. 

This one is budget-friendly, naturally healthy, and comes together with pantry staples plus one trip to the produce section. Let’s get into it.

A quick warning before you start

Butternut squash is notoriously hard to cut when raw — the skin is tough and the shape doesn’t sit flat on a cutting board. Two tips that make it way easier:

• If your squash is on the smaller side, microwave it whole for 2 to 3 minutes first. It softens the skin just enough to make slicing much safer.
• Peeling can leave an orange stain on your hands that takes a day or two to fade. If that bothers you, wear kitchen gloves while you peel.

Ingredients

• 2 lbs butternut squash, peeled and cubed
• 1 carrot
• 1 tbsp olive oil
• 1 white onion
• 3 cloves garlic, minced (jarred garlic works great here)
• 1 apple
• 2 ½ cups vegetable broth (I use chicken bone broth for extra protein)
• ¾ can coconut milk
• Salt and pepper, to taste
• 1 fresh sprig of sage (or ¼–½ tsp ground sage)
• Dash of cinnamon
• Dash of cayenne
• Optional toppings: pepitas, a swirl of coconut milk, fresh parsley

Instructions

1. Heat the olive oil in a large saucepan over medium heat. Add the onion and sauté for 5 to 6 minutes, until softened.
2. Add the garlic and sauté for another 30 seconds. Then add the butternut squash, carrot, apple, broth, and the sage sprig (if using fresh).
3. Bring to a boil, then cover and reduce heat to low-medium. Cook for 45 minutes, or until the vegetables are fork-tender. Remove the sage sprig before blending.
4. Using an immersion blender, blend the soup right in the pot until smooth and creamy. (A regular blender works too — just blend in batches and be careful with the hot liquid.)
5. Stir in the coconut milk and remaining spices a little at a time, tasting as you go until it’s seasoned the way you like.
6. Serve immediately, or store in the fridge for up to 4 days.

Cost per serving

Based on typical Walmart prices, this recipe runs roughly $7 to $8 for the full pot, which works out to about:

• ~$1.25–$1.35 per serving across 6 servings
• ~$1.85–$2.00 per serving across 4 generous servings

If you’re using homegrown squash, knock about $2 off the total. These are estimates — swap in your own receipt total for an exact number if you want to state it more precisely in the post.

Now, this estimate assumes you are buying great-value broth, the cheapest coconut milk, and that you already have salt, pepper, cayenne, and cinnamon. If you do not have these staples, it will add a significant amount to the upfront cost of the grocery trip. If you are struggling with the cost of groceries, I have some of my best advice for saving money on food in this blog post!

FAQ

Can I use frozen butternut squash?
Yes — just add a few extra minutes to the cook time.

Can I swap the coconut milk for cream?
Yes, regular cream works fine if you’d rather not use coconut milk. I have used heavy cream or half and half in this healthy butternut squash soup, and it tastes amazing! Keep in mind it will impact the calories in the recipe.

Do I have to use bone broth?
Not at all. I’ve made this many times with regular vegetable or chicken broth and it turns out great either way.

Pairs beautifully with a warm loaf of fresh bread (recipe coming soon!).

Did you make this recipe? Leave a star rating and a comment below — it helps other readers know it’s worth making, and I love hearing how it turned out for you!