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When fall weather hits and you start craving cozy food, you have to make this Butternut Squash and Sweet Potato Soup. This vegan soup is packed with veggies and flavor, and is also low-calorie and high in fiber.
Soup season is one of my favorite times of year because I get to enjoy delicious soups that are also healthy. This creamy sweet potato squash soup has all of the rich flavors of fall, as well as a ton of vegetables. Enjoy it with a hunk of crusty bread or serve it as an appetizer for your fall celebrations. Everyone will love the flavors of this delightful fall soup.
If you like butternut squash recipes, you will love my Butternut Squash and Spinach Breakfast Bake and these Butternut Squash Muffins with chocolate chips!
Why You’ll Love This Recipe
- High Fiber: Squash and sweet potatoes are both high in fiber. One bowl of soup has 5 grams of fiber in this low calorie butternut squash soup, which is so important for a healthy diet.
- Full of Fall Flavor: The butternut squash and nutmeg of this soup make it taste like autumn in a bowl. It’s thick and creamy, like wrapping yourself in a blanket on a chilly day.
- Perfect for Meal Prep: Soups are one of the best meals for meal prepping because you can make a big batch to enjoy for dinner then freeze the leftovers for future meals. You get multiple meals without any extra work.
Table of Contents
Ingredients
This recipe uses very simple ingredients. You will also need a large baking sheet, large pot (I love my Dutch Oven for this), and a food processor or blender.
- Butternut Squash: This winter squash has a sweet and nutty flavor and a creamy consistency when cooked. It’s perfect for soups, and I also love to use butternut squash in baking, like in my healthy chocolate butternut squash bread!
- Sweet Potatoes: Sweet potatoes are also creamy when cooked and have a lot of fiber. They help balance the sweetness of the butternut squash.
- Onion, Garlic, and Ginger: These aromatic vegetables have a lot of flavor and strong smells. They enhance the flavors of the squash and make the soup smell amazing.
- Vegetable Broth: Use a low-sodium vegetable broth or a low-sodium chicken broth if you don’t need the dish to be vegetarian or vegan-friendly.
- Milk: Give the soup its creamy texture by adding dairy milk to the pot. Coconut cream is also a popular option for creamy vegan soups.
- Seasonings: This soup contains cayenne pepper for a little heat and nutmeg for that signature fall flavor.
See the recipe card below for exact ingredient amounts, nutritional information, and detailed instructions.
Variations & Dietary Modifications
- Use a Different Squash: This creamy fall squash soup also tastes amazing with acorn squash or pumpkin instead of butternut squash.
- Add Protein: Stir in cooked shredded chicken or ground turkey to add protein and make this soup a meal. Vegetarians and vegans can add lentils or beans as a protein-rich plant-based option.
- Don’t Forget Toppings: Top this soup with a scoop of Greek yogurt and a handful of pepitas for a little crunch. You can also add a sprinkle of fresh herbs like sage, basil, or parsley. A bit of shredded Parmesan cheese or a few croutons are also great toppings for this creamy sweet potato butternut squash soup.
How to Make Butternut Squash and Sweet Potato Soup
Nothing beats curling up with a fragrant bowl of butternut sweet potato soup on a chilly autumn day. This is the perfect soup to make when you’re stuck inside because it does take some time to prepare and roast the vegetables.
Step 1: Roast the Vegetables. Peel and cut the carrots, butternut squash, and sweet potato into large chunks. Place them on a baking sheet lined with parchment paper and roast them in the oven at 425°F for about 40 minutes.
Step 2: Blend the Veggies. After the squash and vegetables are tender, allow them to cool for 10 minutes, then add them to a food processor or blender with the almond milk. Puree them until the vegetables are completely smooth. Set the puree aside.
Step 3: Sauté the Aromatics. Saute the onions, garlic, and ginger in a large pot with a bit of extra virgin olive oil over medium heat. Once the onions are tender and a bit translucent, stir in the vegetable puree, broth, and spices.
Step 4: Cook and Serve. Bring the soup to a boil, then let it simmer for 20 minutes before serving.
Expert Tips
- Cutting the Butternut Squash: First, cut the stem away from the top of the squash. Then cut the squash in half lengthwise and remove all of the seeds and strings. Cut the squash into 2-3” cubes and cut away the skin. While the skin is edible, it doesn’t taste great.
- Blend In Batches: If you have too many roasted vegetables to fit in your blender or food processor, puree them in batches. You don’t want to overcrowd your food processor and break it.
- Let the Veggies Cool: Don’t add the hot vegetables to your food processor straight out of the oven. The heat will cause your food processor bowl to expand or build up pressure. Always let them cool first.
- Use an Immersion Blender: If you have an immersion blender, this soup is a great time to use it. Add the roasted vegetables right to your pot with the broth, and then blend it up right in the pot.
Storage Directions
- Storing: Keep leftovers in an airtight container in the refrigerator for up to 5 days. You can also freeze leftover soup for about 3 months.
- Reheating: Reheat the soup in the microwave in 60-second increments. Be sure to stir every minute so the soup heats evenly. You can also heat it in a saucepan on the stove over medium heat. Thaw frozen soup in the refrigerator for 24 hours before reheating it.
Serving Suggestions
Butternut squash sweet potato soup is the perfect soup for fall. The flavors from the squash, combined with savory garlic and onion, and a dash of nutmeg, taste like autumn. This soup is the perfect holiday appetizer, but it’s also a great dinner with some protein and a hunk of bread. Make a big batch to share with friends, or freeze it and save it for later.
- This high-protein cauliflower bread goes perfectly with this creamy and flavorful soup. Enjoy dunking your bread in the soup to soak up the broth.
- For a full meal, serve this soup alongside a turkey breast in a pressure cooker with a fall salad, like this apple and Brussels sprouts salad.
- Nothing beats a creamy soup with a classic grilled cheese sandwich. It’s the perfect chilly day nostalgia hit to warm you inside and out.
Recipe FAQs
Roasting the butternut squash, carrots, and sweet potatoes is technically optional. However, it concentrates the flavors of the vegetables, caramelizes the natural sugars, and improves the textures. Your soup will taste WAY better if you roast the veggies first.
If you want to make this soup at the last minute and don’t have time to prep and roast fresh squash, you can use frozen butternut squash and sweet potatoes. Roast them in the oven straight from the freezer until tender, and then finish the soup as directed.
Your vegetables may not have contained enough moisture, or the broth may have reduced while cooking. Add a bit of additional broth or water to the soup to thin it to your desired consistency.
More Healthy Soup Recipes
If you tried this Butternut Squash and Sweet Potato Soup recipe or any other recipe on my website, please leave a 🌟 star rating and let me know how you go in the 📝 comments below.
Butternut Squash and Sweet Potato Soup
Ingredients
- 5 cups Butternut Squash, diced
- 1 Sweet Potato, peeled & diced
- 2 Carrots, diced
- ½ White Onion, diced
- 2 tablespoons Garlic, minced
- 1 tablespoon Ginger, minced
- 2 tablespoons Extra Virgin Olive Oil, or oil of choice
- 4 cups Low Sodium Vegetable Broth
- ¼ cup Unsweetened Almond Milk, or milk of choice
- ¼ teaspoon Cayenne Pepper
- ¼ teaspoon Ground Nutmeg
- Salt and pepper
Instructions
- Preheat oven 425 F. Place carrots, butternut squash and sweet potato on a baking sheet lined with parchment paper and spray with avocado spray.
- Roast the veggies 40 minutes or until tender.
- Remove the veggies from the oven and cool briefly before placing in a high-speed blender or food processor with the almond milk. Puree the veggies until smooth. Set aside.
- Heat a large pot over medium heat on the stovetop. Add the extra virgin olive oil, garlic, ginger and onions.
- Sauté a 2-3 minutes until the onions are tender then add the veggie puree, vegetable broth and spices to the pot. Bring to a boil then cover then simmer for 20 minutes. Serve immediately!
Video
Notes
- Cut the butternut squash into 2-3” chunks after you cut away the stem and cut it in half lengthwise. You also need to remove the seeds and strings before cutting it into chunks.
- Blend your roasted vegetables in batches so you don’t overwhelm your food processor.
- Don’t add the hot vegetables to your food processor straight out of the oven. The heat will cause your food processor bowl to expand or build up pressure.
- Store in the refrigerator up to 5 days in an airtight container or in the freezer up to 3 months.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
This was delicious! Today I added chopped and steamed broccoli/cauliflower/carrots/zucchini to some leftover soup and it was even better-/especially to my husband who’s not a cream soup fan.
Could be you use frozen butternut squash? If so would it be better to let it thaw first? Should it be roasted from frozen?
You can use frozen, but yes you would need to thaw first. For best results, I recommend not using frozen though. Frozen squash has much more water content than fresh. That water content does impact the consistency and flavor of meals.
Advice: write the recipe, no one is interested in your DMV nonsense
Advice: use your scroll so you can go directly to the recipe. No one is interested in your negativity.
There are 470 calories in each serve! How on earth did you come up with 194?
Hi Elizabeth, 190 calories per serving is accurate. I checked it. I have no idea what you are using to calculate this, but vegetables are very low calorie so 470 from an eye ball perspective would tell me that whatever you’re using to calculate is far from accurate. 5 cups of butternut squash = 315 calories, 1 small sweet potato = 194 calories, 2 carrots = 50 calories, 1/2 white onion = 22 calories, 2 tbsp garlic = 53 calories, 1 tbsp garlic = 10 calories, 2 tbsp oil = 248 calories, 4 cups veggie broth = 47 calories, 1/4 cup almond milk unsweetened = 9 calories, 1/4 tsp cayenne = 1 calorie, 1/4 tsp nutmeg = 1 calorie. When you add this up and divide by the number of servings, you get ~190 calories. Hopefully, this helps you find the discrepancy.
Hi, I’m really interested in making this but I’m confused. Towards the top it says a serving is two cups but towards the bottom it says a serving is one cup. Could you tell me if I’m misunderstanding this recipe? Thank you.
Hi Cindi, the notes section right under the recipe instructions has the serving listed in it.
Has anyone used regular milk? My husband is allergic to almonds! I would would would think it would be okay?.?.?.
Any milk will work fine.
i just made squash soup! But I love the addition of sweet potato here. Gosh, can’t wait till it’s a little colder here. haha! i know you can relate
Right? It’s storming here now so it’s cooled off, but now it’s muggy. I’d rather it be just hot. Haha