Cozy up with a bowl of creamy Roasted Butternut Squash Soup with crispy sage, coconut milk, and pumpkin seed brittle. Vegan and delicious, with a video. Plus 25 Cozy Vegetarian Soup Recipes!

Roasted Butternut Squash Soup with Apple, Ginger and coconut and topped with toasted pumpkin seeds. This silky fall soup is full of flavor and vegan and gluten free. | #butternutsoup #butternut #vegan #fallsoup #roastedbutternutsoup

Awareness is like the sun. When it shines on things, they are transformed.
~ Thích Nhất Hạnh~

This Roasted Butternut Squash Soup recipe is so cozy and comforting!  It’s made with very simple ingredients, yet feels decadent! Vegan and gluten-free, it is topped with a swirl of warmed coconut milk, crispy sage leaves and toasted pumpkin seed brittle.

Along with onion, garlic, and ginger, a little apple gives this butternut squash soup recipe a hint of sweetness and tartness to balance the creamy, nutty, earthy flavor of the butternut squash. Butternuts and Apples love to be together and complement each other well. A good marriage.

Butternut Squash Soup Recipe Ingredients

  • Butternut Squash: This winter squash is the star ingredient of the soup. It has a sweet and nutty flavor with a creamy, velvety texture when cooked. Its vibrant orange color adds visual appeal to the dish. We roast the butternut to enhance the flavor!
  • Apple: Adding a little apple to the soup lends a touch of natural sweetness and a subtle tartness. They complement the butternut squash perfectly!
  • Onion and garlic: Diced onion is often sautéed with garlic at the beginning of the cooking process to build a flavorful base for the soup. It adds depth and savory notes to balance the sweetness of the squash and apples.
  • Vegetable Broth: Used as the liquid base, vegetable broth infuses the soup with savory flavors while ensuring a rich and flavorful result. It also keeps the soup vegetarian-friendly. Feel free to use chicken broth if you prefer
  • Sage: Fresh sage leaves add an earthy savory flavor to the soup. Feel free to sub thyme!
  • Ground Cinnamon: A pinch of ground cinnamon adds warmth and depth of flavor. It brings out the natural sweetness in the ingredients and provides a cozy and comforting undertone.
  • Coconut Milk: adds a little creaminess to the soup while keeping it dairy free- or feel free to use heavy cream.
  • Pumpkin Seeds and Crispy Sage leaves- the delicious garnish that adds great texture!

Butternut Squash Soup Instructions

Step one: Roast the butternut squash. Cut the squash in half, roast face down on a parchment-lined sheet pan or rimmed baking sheet until fork tender.

roasted butternut

Step 2: Sauté the apples, shallots, garlic, ginger and sage over medium-high heat until fragrant. Add the broth, seasonings and the roasted butternut squash and blend.

Blending the butternut squash soup in blender

Step Three:  Puree the soup. You can also use an immersion blender right in the pot. Return to the pot and bring to a simmer.

stirring the puree in the pot

Step four:  Add coconut milk or heavy cream.

pouring in coconut milk

Step five: Season with fresh nutmeg! Adjust salt and pepper, and add a pinch of cayenne if you you want.

grating fresh nutmeg

Step six: Garnish! To elevate the Butternut Squash Soup, serve with crispy sage leaves and pumpkin seed brittle!

pumpkin seed brittle and sage leaves

How to Make the Crispy Sage

sage in a skillet with butter

Sizzle the sage leaves in a little coconut oil or butter, until crisp, about 1 minute. Season with salt, blot on a paper towel.

crispy sage leaves

Make the Pumpkin Seed Brittle- see the recipe notes. 😉

Roasted Butternut Squash Soup. This creamy fall soup is full of flavor and vegan-adaptable and gluten free. | #butternutsoup #butternut #vegan #fallsoup #roastedbutternutsoup

And serve… garnishing with a swirl of coconut milk or cream if you like, the crispy sage leaves and the crunchy pumpkin seed brittle.

Roasted Butternut Squash Soup. This creamy fall soup is full of flavor and vegan-adaptable and gluten free. | #butternutsoup #butternut #vegan #fallsoup #roastedbutternutsoup

What to Serve with Butternut Squash Soup

We love this soup with our Sourdough bread, or this savory Leek Bread. Serve with a leafy green salad and dinner is ready!


Butternut Squash Soup will keep up to 4 days in the refrigerator in an airtight container or can be frozen for up to 6 months. Thaw overnight in the fridge before reheating.


Do you have to roast the Butternut squash?

No. That being said, roasting the butternut squash is so EASY and brings out the squash’s natural sweetness- just look at that caramelization! That is where all flavor is here but feel free to simmer it in cubes in the broth. Roasting does give the soup more flavor and truly elevates it. Do what works for you. You’ll need 4 cups, cooked.

Do I need to peel the butternut squash?

No need to peel! Simply cut the butternut squash in half and place face down on a parchment-lined sheet pan or roasting pan. Roast until tender. Scoop out the squash into the blender. Do not use the peels in the soup!

How healthy is Butternut Soup?

High in fiber, low in calories, and rich in vitamins A, C , and E, we think this soup is full of amazing health benefits!

Expert Tips

  • To make this even faster, roast the butternut ahead, say the night before and store it in the fridge until ready to make the soup.
  • You can also cook a butternut squash whole (if it fits) in your instant pot (make sure to place a cup of water below the steamer basket, high pressure for 25 minutes). Refrigerate until using.
  • You can easily add more depth by adding a little miso paste, more onion and garlic, roasted garlic powder, or even half a veggie bouillon cube.  Salt also helps. 🙂
  • For spice, add a pinch of cayenne pepper. Or branch out and try a little curry powder! A tiny splash of maple syrup can work wonders too to bring out butternut’s natural sweetness.
  • And lastly, sometimes a hint of acid can brighten up a dull soup- a couple of drops of apple cider vinegar, a squeeze of orange. 🙂
  • The Garnish Elevates! Here we are using crispy sage and pumpkin seed “brittle”.

If you love this butternut squash soup…

Enjoy the falling leaves. Truly a magical time of year here in the Pacific Northwest. The light is golden and the trees are ablaze. The air feels charged with something otherworldly. ✨

Soak it up, friends.



 Easy Butternut Squash Soup! | 60-sec Video

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Roasted Butternut Squash Soup. This creamy fall soup is full of flavor and vegan-adaptable and gluten free.

Roasted Butternut Squash Soup Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.8 from 56 reviews
  • Author: Sylvia Fountaine | Feasting at Home Blog
  • Prep Time: 20 mins
  • Cook Time: 30 mins
  • Total Time: 50 mins
  • Yield: 6 cups 1x
  • Category: Soup, Vegan, Gluten-free
  • Method: Roasted
  • Cuisine: Northwest
  • Diet: Vegan


Cozy up with a bowl of creamy Roasted Butternut Squash Soup with crispy sage, coconut milk, and pumpkin seed brittle. Vegan and delicious!


Units Scale
  • 1 med-large butternut squash (3 pounds -or roughly 4 cups of cooked butternut)
  • 2 tablespoons coconut oil, olive oil or butter
  • 1 large apple- gala, honey crisp, diced (more for garnish, optional)
  • 2 large shallots (or 1 onion)- diced
  • 24 fat garlic cloves – rough chopped
  • 1 teaspoon fresh ginger – rough chopped ( or use ginger paste)
  • 1 tablespoon fresh sage, and more for garnish
  • 3 1/24 cups vegetable stock or chicken stock (I used 4 cups water with 2 teaspoons veggie bouillon paste)
  • 1 teaspoon kosher salt
  • 1/2 teaspoon fresh cracked pepper
  • fresh grated nutmeg– optional ( about 1/4 teaspoon, more to taste, feel free to use ground)
  • pinch cayenne -optional, but tasty here.
  • 1/23/4 cup coconut milk (from a can) or use 1/4-1/2 cup heavy cream or half and half. For a lighter version, sub almond milk or just leave it out, thinning the soup with more veggie stock if you prefer.
  • 12 teaspoons maple syrup (optional- see notes)
  • 1/2 teaspoon apple cider vinegar (optional- see notes)
  • Optional Garnishes- crispy sage, Pumpkin seed “Brittle”, sumac, warm coconut milk, sautéed diced apple (sauté in coconut oil)


  1. Preheat oven to 425F
  2. Split the butternut in half lengthwise, place open side down, on a greased or parchment-lined, rimmed sheet pan.  (See notes) Roast 30-35 minutes or until easily pierced with a fork, through the skin at the top, narrow end.
  3. While the butternut is roasting, chop the onion, apple, garlic, and ginger and herbs.
  4. Heat oil in a large heavy bottom pot or dutch oven, over medium heat.
  5. Add onion and apple and cook 6-7 minutes, stirring until golden and tender, then add garlic and ginger, and cook 4-5 more minutes, add the herbs,turning the heat down to med-low for one more minute.  It will smell divine. Turn heat off.
  6. When the butternut is tender, flip them over, let them cool down, enough to handle, then scoop out seeds. Scoop out flesh and place in a bowl, you should have 3 3/4 to 4 cups.
  7. Add the apple onion mixture to the same bowl.
  8. Then, blend in batches with the veggie stock until very smooth, using a blender. (If using hot ingredients, be sure to Hold the lid down tight with a kitchen towel–  to prevent a blender explosion!) If you prefer a thicker soup, add less water, thinner soup, more water.
  9. Add the blended soup back into the same pot and warm over low heat. Add salt, pepper, nutmeg. Stir in you choice of milk to desired richness.
  10. Taste. If you’d like more sweetness, a teaspoon or two of maple syrup will help. If you need a little acidity, a few drops of AC vinegar, or squeeze of orange juice is nice. Adjust salt.
  11. To serve, divide among bowls, sprinkle with maple-glazed pumpkin seeds, crispy sage leaves, sautéed apple.


Alternatively, you can slice apple and onion and roast with the butternut squash. (You’ll still need to saute the garlic, ginger and sage.)

Maple-glazed Pumpkin Seed brittle: Toss 1 cup pumpkin seeds in 1 ½-2 tablespoons maple syrup with a pinch of salt and pepper, and spread out on a parchment lined sheet pan. Bake 11-14 minutes at 350F  stirring ½ way through. Let them get a little toasted. (If they they don’t toast enough the maple syrup will not harden). Remove from oven, immediately, fluff with a fork, then let cool on the parchment.

To make Crispy Sage: Heat coconut oil or butter in a skillet over medium heat. Place sage leaves carefully in the hot oil, sprinkle with a pinch of salt, fry unit crisp, about 1 minute. Remove with tongs, from the pan before they get dark, and lay flat on a paper towel.

To drizzle coconut milk over the top, I find it’s easier to heat it up a bit first then spoon it over top in a circular motion.

Sometimes, instead of the vinegar, I’ll add a squeeze of fresh orange juice- delicious!


  • Serving Size: 1 cup
  • Calories: 191
  • Sugar: 9.6 g
  • Sodium: 513.7 mg
  • Fat: 9.7 g
  • Saturated Fat: 7.6 g
  • Carbohydrates: 24.4 g
  • Fiber: 3.3 g
  • Protein: 3.9 g
  • Cholesterol: 2.4 mg

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  1. I’ve never been a fan of butternut squash soup, ever! But every recipe I’ve tried so far on this site has been so unbelievably good that I thought, “let’s give it a go.” Aaaand same result! Just downright tasty. It’s truly incredible. I was further impressed. I also don’t write reviews ever but I truly believe these recipes deserve it! They are so healthy and delicious and I just don’t find ones like this anywhere else. Thank you so much for all of them, genuinely.

  2. Excellent recipe. Thank you! Just made your Apple Butternut soup and it turned out great. Luckily I had fresh sage and thyme in my garden. The grated fresh ginger is a must in this recipe. I bet your suggestion of adding curry would be yummy as well. My husband liked it!! . A shock…. he wouldn’t choose it from a menu. 1st time on your site. Thanks again. ( Alberta Canada)

  3. Super easy recipe! Super tasty!
    I did add a grated potato to the pan for another layer of taste and texture.
    Thanks for not needing to peel those apples! Not a bit of apple peel remained after blending! And I am glad to have the nutrients from the peel in the soup.
    Velvety smooth soup!
    Thank you for sharing. I will make again soon

  4. Little too sweet Leave out the maple syrup and maybe add some potato to smooth out that sweetness. But It is tasty and I prefer more of a savory flavor… I also totally left out the coconut milk…

  5. I made this and it was absolutely delicious! My husband loved it too but wished it was or has some more chunkiness to it. What do you suggest to help make it a little chunky? I thought of getting 2 butternut squash and leaving some of it in chunks. Would love there hear some suggestions.

    1. I like that idea- or even roasting some in cubes and adding to the pureed soup?

  6. I loved everything about this delicious and comforting soup. It tastes like fall in a bowl and is super easy to throw together. It is naturally gluten free and when made with vegetable broth, as I did, it’s vegan too. So good!

  7. Yummy recipe. Used box of chicken stock instead. By far the easiest way to roast a butternut squash. Definely will make again

  8. Very tasty soup! The apple flavors shine through and complement the butternut squash flavors very well; and the addition of the shallots, ginger, garlic give this soup a much richer and more substantive taste and character. I enjoyed this with my own self baked sourdough (thank you for the tips on the starter Sylvia!) and was a great winter meal! And don’t forget the pumpkin seeds- gives texture!

  9. Another solid recipe!! My butternut squash were harvested a bit early due to frost so were not as ripe and full-flavored as I like them. So I peeled, cubed and roasted them in the oven for extra flavor. It worked! I feared apple and maple syrup would make this soup sweet but it was not. And the apple cider vinegar at the end really brightened the flavors and kept it from being too heavy. Thanks Sylvia, for another yummy way to use butternut squash!!

  10. Love this soup! I’ve made it a bunch of times. Normally I peel and dice the squash before roasting it, and that works a lot better. Today I did the suggested method and the squash roasted very unevenly, and it ended up taking way more time. Overall, love love love and I’m constantly recommending!

  11. Another awesome recipe! I added curry powder about a minute before the ginger and garlic were done and skipped the vinegar and maple syrup. Also added the stock and squash to the pot and used an immersion blender to have fewer dirty dishes, which worked great.

  12. Delicious! I’ve been trying a lot of Sylvia’s soup recipes for my son, who is getting braces as an adult. This soup recipe is very flavorful and he will most certainly appreciate it!


    THANK YOU!!!

  14. I love this recipe! The soup is creamy and flavorful and a huge hit. Yet another amazing recipe from feasting at home.

  15. Ok great! I’ll try that next time! I was making a batch for an elederly friend of mine so I went with peeling them. It still tastes delicious! 😋

  16. I have tried other recipes for butternut squash soup and this is the best by far. The addition of ginger is perfect to put some zing into the flavour. And finishing the soup with sumac , pumpkin seeds and warm coconut milk takes it to another level. Great recipe! Thank you.

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