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Bowl of creamy butternut squash soup drizzled with heavy cream and sprinkled with pumpkin seeds.



This creamy butternut squash soup is packed with nutrients and delicious fall flavors. It’s a healthy meal you’ll feel good about serving your family. Make it 35 minutes!


  • 2 tablespoon olive oil, divided
  • 4 tablespoons butter, divided
  • 1/2 cup chopped sweet onion OR shallot
  • 2 medium carrots, chopped
  • 4 garlic cloves, pressed or minced
  • 1 (packed) tablespoon fresh sage
  • 1 large butternut squash (about 3 pounds)
  • 3 cups chicken broth or chicken stock
  • 1 dried bay leaf
  • 1/2 cup heavy cream
  • Sea salt, to taste
  • Freshly-ground black pepper, to taste
  • OPTIONAL GARNISH: Pepitas (shelled pumpkin seeds), roasted and salted


RECIPE PREP: Pull out a large Dutch oven or stockpot. Peel and chop onions and carrots. Press or mince garlic. Peel and seed butternut squash.

  1. On a wooden board, cut the squash into 1-inch cubes with a sharp knife. The pieces should be approximately the same size so they can cook evenly with the same tenderness.
  2. In a Dutch oven over medium heat, warm 1 tablespoon olive oil and 2 tablespoons butter. Add onion, garlic and carrot to the pot. Sauté about 5 minutes, stirring frequently, until onion has softened. Add squash, sage, chicken broth and bay leaf. Stir to combine. Add salt and pepper to taste. Bring soup to a boil. Reduce heat to low. Cover pot. Let soup simmer 15 to 20 minutes, stirring occasionally, until squash is fork tender. 
  3. Remove bay leaf. To add more richness, stir in 1 tablespoon olive oil and 2 tablespoons butter. If needed, add more salt and pepper. In batches, transfer soup to a strong high-speed blender. Process until ultra-creamy. If you own an immersion blender, you can use that tool instead. But it may take more time and work to get the soup creamy smooth.
  4. Ladle soup into individual serving bowls. Top each with a drizzling of heavy cream. If desired, sprinkle some salted roasted pepitas over the top. Serve the soup warm and enjoy.


HOW TO MAKE THIS RECIPE FASTER: It’s easy to cut back on prep time! At the market, buy pre-cubed butternut squash. Find it in the produce section. Another option: frozen chopped butternut squash. Grab a container of pre-chopped onion and celery. (Celery is a great addition to this soup!) Pick up a jar of minced garlic. Buy a packet of pepitas that are already roasted and salted.

MORE YUMMY ADD-INS: For more veggies, add diced celery or parsnip. For rustic fall flavor try maple syrup plus 1/16 teaspoon nutmeg and 1/16 teaspoon ground cloves. For a delicious fruit add-in, sauté 1/2 cup diced Granny Smith apple in butter. Sprinkle it over the soup before serving. 

MORE TOPPING IDEAS: For a delicious sweet-and-savory topping, garnish soup with crispy bacon, caramelized onions and chopped Italian parsley. Fry bacon with onion. Keep cooking until bacon is crisp and onions are caramelized. Arrange bacon-onion mix over the soup. Sprinkle with parsley.

MORE EXPERT TIPS: See the body of this recipe post for helpful tips on peeling and cutting the squash, achieving a super silky texture for the soup, and more!

  • Prep Time: 15 Minutes
  • Cook Time: 20 Minutes
  • Category: Soup
  • Method: Stovetop
  • Cuisine: American

Keywords: Butternut Squash Soup, Creamy Butternut Squash Soup, Healthy Butternut Squash Soup, Simple Butternut Squash Soup