I love soup – especially when it’s cold outside. This easy butternut squash soup is one of the easiest ways to ensure that I get enough veggies throughout the winter months (because raw veggies and salads aren’t very appealing in – 20 C weather).
Soup is also a great way to bring in some warmth and comfort to colder days, while also being nutritious and satiating. I know for me personally, I tend to eat more raw veggies in the summer months because they’re a little more accessible and at peak freshness. So what I love about this butternut squash soup is that it’s an easy (and tasty!) way to get a few more nutrient-packed veggies in my day.
As a busy Mom, I also find that making big batches of soup (whether it’s an all-in-one meal soup or a veggie soup) is an easy way to ensure that my family eats a balanced, healthy meal and also provides as easy option on busy nights.
This velvety butternut squash soup is so delicious- you’ll want to make a big batch! We usually pair it with grilled chicken thighs and a salad, but it would be perfect with a panini or grilled cheese sandwich too.
The Best Butternut Squash Soup Ever
This velvety butternut squash soup is so delicious- you'll want to make a big batch! We paired it with grilled chicken thighs and a salad, but it would be perfect with a panini or grilled cheese sandwich too.
Ingredients
- 2 large squash, cut in half lengthwise
- 1/2 tsp cinnamon
- 4 tbsp olive oil
- 1 large yellow onion, diced
- 1/2 tsp hot chili flakes
- 2 1/2 tbsp grated fresh ginger (I keep mind in the freezer so that it's easier to grate)
- 6 cloves garlic, minced
- 1/4 tsp each of nutmeg, cumin and paprika
- 8 cups chicken stock
- 2 tbsp maple syrup
- 1 cup coconut milk (more or less to suit your taste)
- salt and pepper to taste
Instructions
- Preheat oven to 400 F
- Place squash halves on a greased large baking sheet. Rub the squash with oil and then Sprinkle squash with cinnamon and baked covered with foil for about 45 minutes to an hour (when you insert a fork, it should be soft.
- In a stockpot, heat oil over medium. Sauté the onions for about 5 minutes. Add the chilli flakes and sauté for another 2-3 minutes. Add ginger, garlic, salt and sauté for another 2 minutes.
- When squash is ready, remove from oven and let cool for 10 minutes or so. Scoop out the squash - it should be very easy to remove from the skin. If not, you didn’t cook it long enough. Add Squash to the stockpot with the sauteed onions and other spices and along with the 8 cups of veggie stock. Simmer for about 15 minutes while stirring every so often to allow flavours to combine and deepen. Add the maple syrup.
- Transfer the soup in a blender or keep the soup in the stock pot and use an immersion (hand) blender and blend until smooth- I wanted mine extra smooth so I blended for at least 5 minutes until it was velvety smooth.
- Add coconut milk and blend for another 10-20 seconds or so.
- Return to the pot and warm again and serve. Test it out and add more spice and salt and pepper if needed.
Notes
Recipe inspired by Kelly Child's BEST Butternut Squash Soup Recipe
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What I love most? You can toss everything—beef, pasta, veggies—into one pot, saving time and dishes! Plus, @ancetrecheese , made locally here in Canada from pasture-fed cows, adds that perfect cheesy touch. It’s organic, sustainably produced, and absolutely delicious. 🧀
What you need:
* 1.5 lbs lean ground beef
* 4 cups uncooked whole grain, regular or gluten-free pasta noodles (like rotini or macaroni)
* ½ yellow onion, diced
* 2 cups veggies of choice, diced (eg. mushrooms, bell peppers, carrots, broccoli, cauliflower etc.)
* 1 cup frozen peas
* 2 cloves garlic, minced
* 1 tsp pepper
* 1.5 cups milk of choice
* 1.5 cups chicken broth
* 1-680 mL jar tomato pasta sauce
* 2 tsp Italian Seasoning
* Tsp red pepper flakes
* 3 cups L’Ancêtre’s Marbled Mild Cheddar
Put it all together:
1. Cook beef in a large pot over medium-high heat until browned, then drain. Add onion, garlic, red pepper, mushrooms, red pepper flakes, Italian seasoning, salt, and pepper; cook until veggies are tender-crisp.
2. Mix in milk, broth, tomato sauce, and uncooked macaroni. Bring to a boil, then reduce heat and cook for 15-18 minutes, stirring often. Adjust liquid as needed.
3. Remove from heat, stir in frozen peas and 1 cup of cheese until melted. Transfer to a casserole dish, sprinkle with remaining cheese, and bake at 375°F for 5-10 minutes until golden. Cool before serving.
Make sure to pick up L’Ancêtre cheese (either a family-sized block or pre-shredded) at a local retailer near you! Visit https://www.fromagerieancetre.com/en/cheeses/ to find out more!
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![👇[AD] Dietitian-approved “snack lunches” that my kids love, in partnership with my friends at @naturesbakery 💜
Make sure to comment “snack lunch” and I’ll send you a free school-lunch cheat sheet 🙌🏻
Let’s be honest, the items kids get most excited about in their school lunches are the... snacks! So, why not build a meal-worthy “snack lunch” that your kids can be excited about opening and enjoying?
We do this often, and for good reason. It’s quick and easy for me (yay!), and my kids love helping pack them. Plus, these lunches can be just as nourishing as a “traditional” lunch. Bonus: the most often get eaten!
Here’s my “rule of 4” for building these lunches, ensuring they’re packed with the nutrients my kids need for the day:
1️⃣ Whole grains/starches
2️⃣ Protein-rich foods
3️⃣ Fruit
4️⃣ Veggies
As a dietitian Mom, I’m a huge fan of including @naturesbakery Fig Bars in my kids’ lunches. Not only do they always get eaten (aka my kids love them), but I love that they contain a simple ingredients list with whole grains and real fruit. They’re also plant-based, dairy-free and nut-free (making them perfect for school lunches!).
A typical “snack lunch” might look like this:
Charcuterie-Style
* Meats, cheese and crackers; for plant-based families, you could swap the meat and cheese with smoked tofu slices, tempeh strips or plant-based deli slices, plant-based cheeses, and hummus, roasted chickpeas or edamame.
* Cut up fruit
* Chia pudding
* A Nature’s Bakery Raspberry Fig Bar (plant-based, dairy-free, and nut-free!)
Mediterranean-focused:
* mini naan bread/pita
* Hummus
* mini caprese salad skewers
* Nature’s Bakery Blueberry Fig Bar
* Fruit
* Dried chickpeas
Fun Finger Foods:
* energy bites
* edamame beans
* Seed and banana roll-ups
* string cheese (or dairy-free alternative)
* Nature’s Bakery Raspberry Fig Bar
* Mini carrots
If you think your kids will love snack lunches, comment “snack lunch” below for a free school lunch cheat sheet ❤️
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Comments
Deanna L Mattson says
I also added 1 tsp. of Turmeric. The soup was fabulous! Thanks so much!
Catherine says
Am I able to make this using packaged frozen squash instead of fresh? If so, how many cups would I need?
Sarah Remmer says
I’m sure you could! I would use the equivalent, if not more. You may also want to scale back on the liquids to compensate for some of the liquid in the frozen squash. Let me know how it turns out! The flavours and nutrients will all be the same and that’s the best part!
Catherine says
Can I use cut frozen squash and how many cups should I use?
Sarah Remmer says
Great idea. I haven’t tried this myself, but I would think you could use equivalent!
Sharo Larson says
Hi Sarah.
I made this soup this am. O my goodness. So so good. I also added a few purple sweet potatoes that needed to be used up. And only had smoked paprika. This added a wonderful taste. Thank you for this recipe. I certainly will use it again. You are right. The best
Sarah Remmer says
Thanks!
Brenda says
Do you use the whole 2 cups of coconut milk and what is considered as a large butternut squash. (they come in so many sizes)
Is the flavor better with the vegetable stock or the chicken stock?
Sarah Remmer says
I tend to use the whole 2 cups of coconut milk because I love the flavour. For butternut squash I pick the two average size ones available, but it definitely varies. For stock – it’s your preference, or whatever you have in the pantry 🙂
Brenda says
Do you use the whole 2 cups of coconut milk
Sarah Remmer says
I looooove coconut milk, so yes 🙂
Lisa says
Great soup! Just wondering about nutritional values. We are a low carb family…thank you!
Sarah Remmer says
Hi Lisa. I don’t calculate the nutritional values of my recipes. I’m not a big fan of calorie counting :). Butternut squash is a great vegetable. For reference, 1 cup of cooked squash contains 1.8 grams of protein, 21.5 grams of carbohydrate, and 6.6 grams of dietary fibre. It’s also an excellent source of vitamin A. Hope this helps 🙂
Doris Gulley says
This was the best butternut squash soup ever it was a hit everyone loved it I will definitely make it again Thank you for sharing your recipe.
Sarah Remmer says
Thanks for reading 🙂
Joanne says
When do put the nutmeg, paprika and cumin.
Sarah Remmer says
When the soup is in the final stages before simmering.
Gogi says
How long does it last in the fridge and freezer?
Sarah Remmer says
A few days in the fridge, and a few months in the freezer!
Robin says
can this be frozen?
Sarah Remmer says
You betcha!
Becky says
In the ingredients list you say chicken stock then in the directions you say veggie stock. Which one is better?
Sarah Remmer says
Hi Becky. You can use either :). Choose low-sodium when possible.
Emily says
Honestly this is the best butternut squash I have ever made.
Thank you
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Enjoyed looking through this, very good stuff, thank
you.