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. Never disappointed with these recipes! This time I used this recipe as a base and added carrots, sweet red and yellow peppers (sautéed with the onion & shallot). Instead of apple I subbed in two Anjou pears. Delicious!

  2. I’ve tried quite a few butternut squash soup recipes, and none compare to this one. No reason to venture further after finding the best! Thanks so much for this reliably perfect recipe.

  3. I made this soup for dinner tonight and it’s delicious. As a reference, I purchased the butternut squash already cut-up and ready to go from Costco. I sautéed the butternut squash with the shallots, apple, garlic, ginger and sage incrementally. The butternut squash wasn’t quite soft enough after everything had sautéed for the allotted time, so I let it steam in the pot for about 10 minutes with a small amount of the vegetable broth. It blended up perfectly in the vitamix. I added coconut milk and the optional cayenne and apple cider vinegar but not the maple syrup. It was plenty sweet enough. This soup is another winner and will be in my soup recipe rotation.

  4. I have yet to make one of your recipes that was not a hit, seriously! This was delicious! I did not have enough pumpkin seeds so I subbed in a few walnuts in the topping. Yummy!

  5. Served this for dinner last night. My husband said, “please keep this on the favorite/repeat list”! I’m pretty sure this is the best butternut squash soup recipe I’ve ever used. The flavors, spices and herbs are exciting and really complement one another!

    By the way, once cooked, my medium sized butternut squash made up a bit over 2 cups instead of 3-4 cups.


  6. Another stellar recipe from this website. The toasted sage gave it 5 stars. I roasted the apples and onion in the oven with the squash, but will make it on the stovetop next time as I found this to be more work. I added a bit of cream and cider vinegar. I served the soup with crisp apples on top but my soup was a bit thin and they sank, but still added nicely to the dish. Since it’s squash season and I have guests coming for the holidays, I’ll make more and store it in the freezer.

  7. I’ve made hundreds of different kinds of butternut squash soups in my life (last year’s garden yielded 85-had to donate half to the local food bank) but I have to admit that this might just be my all time favorite. I think it was the earthiness of the fresh sage combined with the overall sweetness. I would never have imagined, for instance, using sage and fresh ginger in the same recipe, yet it worked-beautifully! I also loved how you used sweet apples to achieve the sweetness (instead of relying only on maple syrup as most other recipes do), and the pop of acid at the end put it over the top. Thanks, Sylvia. If you ever hold an advanced “healthy” cooking retreat, I’m in!

  8. Love this soup, super easy to make. Definitely a keeper on the weekly menu..

    I didn’t add the maple syrup, and I added grated Parmesan cheese in place of apple.

    Thanks for another fabulous dish.

  9. This was fabulous. I followed the recipe exactly, but I did not add vinegar or maple syrup at the end. The hint of ginger and garlic was a subtle elevation to humble Butternut. This is now a fall favorite, and I can’t wait to make it for company. Thanks Sylvia!

  10. Finally it’s soup weather and this was perfect. Nicely sweet from the honeycrisp so I didn’t even add any maple syrup. I did add the cayenne and followed the recipe using only 1/2 cup of the coconut milk. Will definitely make this again and again.

    1. Hi Kaye! I have not tried it with honey- not sure if they will get crispy? Worth a try though!

  11. This was an amazing quick dinner. Stayed on the recipe except used mushroom broth. Also, I cooked some wild rice while I was making the soup and some fresh dinner rolls. Spooned it over wild rice and was a great hearty dinner for the family. Thank you!!

  12. Best butternut squash soup yet! I added a diced carrot to round up a smaller squash, but otherwise used all of the listed ingredients. The pumpkin seed brittle is so easy and truly a wonderful addition (and great snacking / topping), Enjoyed the leftover soup with a handful of regular oats and some chopped kale, reheated for a yum and hearty breakfast treat! I am a giant fan of Sylvia’s recipes!! Wonderful seasonings, special topping/ condiment ideas! Thanks for your wonderful site!! Nancy

  13. What a delicious fall soup! Thank you, as always, Sylvia. I made the soup with homemade veggie broth and added the recommended cayenne and apple cider vinegar (no maple syrup). I used Nutpods original unsweetened non-dairy creamer and it worked perfectly. This evening I served it with crispy sage. Plan to use both the sage and the pumpkin seed brittle with leftovers. Delightful!

  14. I love all of your recipes and this one was no exception! I used my homemade chicken broth instead of broth and it was perfect! Thank you for your lovely recipes.

  15. Excellent. Some nice options and variations. Well presented. Clearly your culinary experience shines through. I also like the name. Look forward to trying your other posts.

  16. This is my first time making and eating butternut squash soup. It’s delicious. I’m not surprised because every recipe of yours is sooo good.

  17. This is the worst butternut soup I ever made. The proportion of apples to squash is too high and the thyme is too strong and overpowering. What a waste of ingredients.

  18. I added 2 leeks, 2 carrots,2 small potatoes, 1 celery stalk, half an onion. Sautéed for about 15 min. Added stock and water simmered for 20 min than puréed with an immersion blender. Don’t like my soup too sweet so added only 1 tbsp of maple syrup. Placed the cooled soup in the fridge and will serve it today. Is it necessary to add the apple cider vinegar? The taste as is is fantastic.

    1. Thanks Pina- sounds good! No, it is not necessary especially since you cut back the maple syrup. 😉 Enjoy it!

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