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This squash soup recipe is everything fall! Serve a cup or bowl of this lusciously creamy puree with any fall meal.

Squash Soup
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What’s more quintessential for fall and winter than a great Squash Soup recipe? This cozy orange puree warms you from the inside out, ideal with a grilled cheese for lunch or as a first course to Thanksgiving dinner. Sure, it takes a while to peel and dice the squash: but that’s all part of the fun! This is the top way to use the season’s most popular squash, the mighty butternut, but it works with other varieties as well. Through the years we’ve honed our recipe to perfection: and we think you’ll love this creamy, classic fall soup.

Ingredients in squash soup

There are many different ways to make a squash soup, and here’s ours! A few secrets: adding a potato to the mix helps to round out the creamy texture (using only squash can make the texture rather grainy). There’s no need for heavy cream: just a handful of vegetables and spices make a robust, cozy flavor. Here’s what you’ll need for this squash soup recipe:

Squash Soup Recipe

Types of squash for soup

The best types of squash for squash soup? Butternut squash is a favorite: its naturally sweet flavor makes it ideal for pureed soup. But there are lots of other types that work well here! Just make sure to taste the finished soup and adjust the sugar and salt to taste, since all squashes vary in sugar content. Here are a few types of squash that work well:

  • Butternut squash: a pear-shaped winter squash with pale orange skin. Its flavor is sweet and subtly nutty, almost like a mild sweet potato.
  • Acorn squash: a round, yellow and green squash that’s easy to find in grocery stores; its flavor can be slightly less sweet
  • Delicata squash: a yellow and orange oblong shaped squash with a very sweet flavor; this is a favorite of ours (it’s great as squash fries)
  • Kabocha squash: a Japanese variety that’s similar to butternut squash, with a more buttery texture
Butternut squash

How to peel and cut butternut squash

If you use butternut squash for this squash soup, it’s notoriously difficult to peel and cut. But it’s well worth it in the end: we promise! Here are a few tips for how to cut butternut squash:

  • Slice off the neck first. Peeling and chopping the base and neck separately makes its oblong shape easier to handle.
  • Peel with a serrated peeler. It’s easier to peel tough-skinned vegetables with a squash peeler because the serrated edges grip the skin. (Here’s the serrated peeler we use.)
  • Slice into planks, then chop. Cut the base and neck into planks, then dice them.

Squash soup variation: curried

This squash soup recipe is classic, with a straightforward squash flavor. Want to mix it up a bit? Our favorite variation is a curried squash soup! Warm curry spices accent the sweet squash perfectly. Here’s what we’d recommend adding to the mix:

  • 1 tablespoon finely grated ginger (add with the garlic)
  • 1 cup full fat coconut milk (add when blending)
  • 2 tablespoons Thai red curry paste (add when blending)
Squash Soup

Butternut squash nutrition

Is butternut squash healthy? You’re in luck: it’s a great source of fiber and other vitamins. Here’s a little breakdown on the nutrition info of butternut squash:

  • Butternut squash is a good source of fiber. It’s got 7 grams per 1 cup diced, or about 28% of your daily need (source). You’ll get that in one serving of this butternut squash soup, along with more from the other ingredients.
  • Butternut squash is also high in Vitamin A and Vitamin C. The same serving size also provides 457% of your daily Vitamin A and 52% of your daily Vitamin C. (Source)
  • Butternut squash is a low calorie food. 1 cup has 82 calories.

Ways to serve squash soup

This squash soup recipe is creamy and delicious: but it’s not a meal in itself! You’ll need to add a decent source of protein to this soup to make it a meal. Here are some ideas for what to serve with squash soup:

More squash recipes

What else can you make with the season’s best produce? Here are a few more squash recipes to add to your arsenal:

This squash soup recipe is…

Vegetarian, vegan, plant-based, dairy-free and gluten-free.

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Squash Soup

Creamy Squash Soup

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  • Author: Sonja Overhiser
  • Prep Time: 20 minutes
  • Cook Time: 25 minutes
  • Total Time: 45 minutes
  • Yield: 4 1x


This squash soup recipe is everything fall! Serve a cup or bowl of this lusciously creamy puree with any fall meal.


  • 2 tablespoons olive oil
  • 2 shallots, thinly sliced
  • 1 celery rib, chopped
  • 2 garlic cloves*, minced
  • 6 cups peeled and diced butternut or other squash (1 medium butternut squash or 2 to 3 pounds of squash of any kind) 
  • 1 medium red potato, peeled and diced (about 8 ounces)
  • 3 cups vegetable broth (or chicken broth)
  • ¼ teaspoon dried sage
  • ⅛ teaspoon nutmeg 
  • ⅛ teaspoon cinnamon
  • 1 teaspoon sugar or maple syrup
  • 1 teaspoon kosher salt


  1. In a large pot or Dutch oven over medium heat, heat the olive oil. Add the shallots, celery, garlic, butternut squash, and potato and sauté for 5 minutes. 
  2. Add the broth, sage, nutmeg, cinnamon, sugar and salt. Increase the heat to medium high and bring to a steady simmer. Then lower the heat, cover, and cook until the squash is tender, stirring occasionally, for 20 to 25 minutes.
  3. Carefully transfer the hot soup to a blender, then blend and transfer back to the pot (or puree the soup using an immersion blender). Add a splash more broth if it is too thick. Return the soup to the pot and allow it to cool for a few minutes; it will become thicker and creamier as it cools. (If using a squash other than butternut, taste and adjust the sugar and salt to taste.) Serve immediately or refrigerate for up to 4 days. 


*Optional: Adding 1 tablespoon finely grated ginger with the garlic brings even bigger flavor.

  • Category: Soup
  • Method: Stovetop
  • Cuisine: American
  • Diet: Vegetarian

About the authors

Sonja & Alex

Hi, we’re Alex and Sonja Overhiser, married cookbook authors, food bloggers, and recipe developers. We founded A Couple Cooks to share fresh, seasonal recipes and the joy of cooking! Our recipes are made by two real people and work every time.

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