This savory butternut squash soup is the perfect hearty soup for autumn nights.  This soup is warming, nourishing, and flavorful with roasted butternut squash, fresh herbs, and coconut milk.


There are few foods that scream “fall” more than butternut squash. As a great storage vegetable, butternut squash is in season throughout the winter months, but I love making dishes with it in the fall when I’m craving heartier vegetables and those rich autumn flavors. This time of year, I love warming and nourishing foods.

 This soup is easy to make and doesn’t require a lot of ingredients. With vegetable broth, onion, and sage, it is delightfully savory, even with the sweet flavor of the butternut squash. This butternut squash soup is the perfect addition to your soup season lineup.


Butternut Squash Soup Ingredients


Butternut Squash:  The main ingredient of this soup, and for good reason! Butternut squash is hearty, healthy, and absolutely delicious. It makes for a soup that is flavorful and suitable as a main dish. 


Sage, Rosemary, and Red Pepper Flakes: This delightful combination of herbs and spices makes this soup complex and savory. Sage brings the quintessential autumn flavor and the red pepper flakes add just a little spice to warm you up. 


Onions, Carrots, Celery, and Garlic: I add these four aromatics to nearly every soup I make because they give it a robust, flavorful base. If you want to avoid chopping them in the future, you can try out a homemade freezer mirepoix to have on hand. 


Coconut Milk: This makes for a delicious, creamy soup while keeping it dairy-free and vegan! You can substitute heavy cream if you prefer, but I like how light the coconut milk is in this starchy squash soup.


Vegetable Broth: Broth is part of what makes this soup so savory! Use carton broth, vegetable stock cubes with water, or homemade. You can substitute for chicken stock if you desire. 

A close up of a bowl of butternut squash soup with roasted seeds and a sage leaf on top

What to Serve with the Soup

I like serving it with a warm piece of sourdough and an autumn salad. This soup is also great with grilled cheese sandwiches! Butternut squash soup is great as a main dish or served as a starter or side dish. 



Can You Freeze Butternut Squash Soup?

Yes, you can. Butternut squash soup freezes really well in a jar, bag, or another airtight container. I love making a double batch and freezing the leftover soup so I have easy meals on hand for a quick weeknight meal.


How to Freeze Butternut Squash Soup

  1. Let your soup sit out on the counter to cool to room temperature.
  2. Package the soup into mason jars, silicone bags, or freezer bags.
  3. Label the soup with the type of soup and the date.
  4. Store in the fridge overnight to reduce the temperature even further. This is an optional but recommended step.
  5. Store in the freezer for up to a year.


How to freeze liquids in jars

Always ensure you are leaving at least 2 inches of headspace at the top of the jar. Liquids expand as they freeze and if there isn’t room to it to expand, your jar will crack (ask me how I know!).  When you put the jar in the freezer, do not twist the lid on tightly; rather, leave it sitting loosely atop the jar. Once the liquid is frozen, you can tighten the lids to prevent freezer burn. Ensure the soup has completely cooled to fridge temperature before freezing it.


When you’re ready to eat your soup, I recommend pulling it out of the freezer and allowing it to thaw in the fridge for 12-24 hours. This is the easiest way to thaw it. If you’re in a rush and need it thawed more quickly, run it under hot water until you are able to remove the soup from its container and heat it in a saucepan over the stove.

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A bowl of butternut squash soup sitting on a table surrounded by a butternut squash half, a napkin, a loaf of bread, and a spoon


Olive oil

Yellow onion



Butternut squash




Red pepper flakes

Coconut Milk

Veggie broth


Optional for topping: Roasted pumpkin seeds or roasted butternut squash seeds, fried sage, homemade croutons



Large soup pot (I like stainless steel pots or dutch ovens)

Immersion blender or stand blender

Vegetable peeler

Want more delicious soup recipes? Try this winter veggie soup!


Yield: 4 Servings

Butternut Squash Soup

A bowl of butternut squash soup sitting on a table with a green napkin, a loaf of bread, and a sage leaf

This savory butternut squash soup is the perfect hearty soup for autumn nights.  This soup is warming, nourishing, and flavorful with roasted butternut squash, fresh herbs, and coconut milk.

Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes


  • 2 Tbsp olive oil
  • 1 small yellow onion, chopped
  • 2 large carrots, diced
  • 3 stalks celery, diced
  • 1 large butternut squash, peeled and cubed
  • 2 cloves garlic, crushed
  • 3 Tbsp fresh sage, minced
  • 1 tsp fresh rosemary, minced
  • 1 tsp red pepper flakes (optional)
  • 1 15-ounce can full-fat coconut milk
  • 6 cups veggie broth


1.  Heat oil in a large pot or dutch oven over medium heat

2. Add the carrots, celery, and onion and sauté until soft. Add the garlic and sauté for another minute. 

3. Add the broth, butternut squash, sage, rosemary, and red pepper flakes, and bring to a simmer. 

4. Simmer the soup until the butternut squash is fork-tender. Add the coconut milk and simmer for another 3 minutes.

5. Use an immersion blender to blend until creamy and smooth. Alternatively, blend soup in a stand blender.

Serve topped with roasted pumpkin or butternut squash seeds, fried sage leaves, or homemade croutons


*If blending hot soup in a stand blender, be sure to leave the cap off of the blender lid and cover the opening with a towel.

* Dried herbs can be substituted for fresh herbs at a ratio of 3:1. For the 3 tablespoons of fresh sage, substitute 1 tablespoon of dried.

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