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  • Writer's pictureKatrina Davis

Butternut Squash Soup

Updated: Oct 21, 2020


This recipe is like fall in a bowl. I love making this as soon as it starts getting a bit chilly outside. Although I am not typically a big fan of butternut squash, I love the flavors of this soup and the way it warms me up inside.

A few taste test notes: In the past I have added potatoes with the butternut squash with the intention to create a fuller and creamier soup but I felt that they diluted the sweet and nutty flavor of the squash. Also, I find it to be easier and safer to use a potato peeler instead of a knife to peel off the butternut squash’s tough skin. However, you can also at times buy pre-peeled and cubed butternut squash in your local grocery store.

I hope you enjoy this recipe. I typically top this with toasted pumpkin seeds [instructions below] and a drizzle of leftover heavy cream. Feel free to customize it in any way you would like, after all that is what cooking is all about. If you love it and want to see more, follow us on Facebook, Instagram, and Pinterest!

You will need: a blender or immersion blender and a dutch oven or large stock pot



  • 4 tbsp butter

  • 1 medium onion, diced

  • 2 cloves garlic

  • 1 tsp fresh sage, minced

  • 2 medium butternut squash, about 8 cups butternut squash, peeled and cut into 1 inch cubes

  • 1/2 Tbsp nutmeg

  • 2 tsp salt

  • 1/4 tsp cinnamon

  • 1/8 tsp cayenne

  • Chicken broth 4 cups

  • 1 cup water

  • 1/2 cup heavy cream

  • Pumpkin seeds



  1. Heat Dutch oven or large stock pot over medium heat and add butter

  2. Once butter is melted, add onion and sauté until translucent, about 4-5 minutes

  3. Stir in garlic and minced sage for about 1-2 minutes until fragrant

  4. Add butternut squash cubes and sauté for another 5 minutes

  5. Stir in nutmeg, salt, cinnamon, and cayenne until fragrant then add chicken broth and water

  6. Bring to a boil and reduce heat to low. Let simmer for 15 minutes until squash is tender, stirring occasionally

  7. Remove from heat and stir in heavy cream

  8. Using an immersion blender or standing blender, blend soup until smooth

  9. Ladle into bowls and top with toasted pumpkin seeds and drizzle with remaining heavy cream

Serves 6-8

Toasted pepitas:

  1. Heat oven to 400 degrees

  2. Line a baking sheet with aluminum foil, add the sunflower seeds and spray with oil or drizzle with about 1 tsp oil

  3. Sprinkle with salt and bake for about 10 minutes until brown and toasted

  4. Remove from oven and let cool

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