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  • Writer's pictureMyranda

Roasted Butternut Squash Soup

Updated: Dec 10, 2022

With Fall just around the corner, I wanted to create a soup recipe that is quick and easy to prepare, minimal ingredients, and delicious! Don't forget to tag me on social media @FitnessWithMyranda (IG and FB) if you make this and let me know in the comments what you think! Yield: 4-6 servings Prep Time: 15 minutes Roasting Time: 50 minutes


1 butternut squash, 2-3 pounds 1 Tbsp extra virgin olive oil

1 medium onion, chopped

4c chicken or vegetable stock, unsalted

1-2 Tbsp unsalted butter

To Taste: Salt, Pepper, Nutmeg


1 Preheat oven to 425 degrees F. Line a large sheet pan with aluminum foil, lightly coat with cooking spray, and set aside.

2 Cut the squash in half from top to bottom, remove and discard the seeds. Lightly spray the flesh of the squash, season with salt and pepper and place cut side down on the sheet pan. Roast in the oven for 45-50 minutes or until the squash is fork tender. Set aside until cool enough to handle and scoop out the flesh.

3 While the squash is cooling, heat a large sauce pot over medium high heat. Add olive oil and when oil is hot, you should see it shimmer, add your onion. Season with salt and pepper and stir frequently for 5-7 minutes until onions are soft and translucent.

4 Scoop the squash into a blender, add onions and 4 cups of stock. Secure the lid and place a towel over the lid. Hold the lid down and blend until smooth. If items in blender are really hot, you could blow the lid of your blender so hold it down! Add more stock or water if it is too thick.

5 Pour into sauce pot, add butter, check seasoning and adjust as needed (including the nutmeg). Serve immediately, or cool completely, portion out and store in air tight container up to 4 days in the fridge or freeze up to 3 months!


You can use chicken stock or vegetable stock, whichever you have on hand or prefer. If you can't find stock and your store only has broth, try to get unsalted or low sodium and you'll definitely need to be conscious of the amount of salt you use to season the squash and onions. If you want to make this vegan, use vegetable stock and swap the butter for a really good quality olive oil. You can add the butter or oil to your individual servings if you want.

Yellow or white onion is preferred for this recipe but you can use whatever you like. I wouldn't recommend using a red onion or sweet onion. Red onions tend to be too potent for a soup like this. Roasting the squash brings out the natural sweetness and using a sweet onion may make it too sweet but you can always try it if you want! You can also continue to cook the onions longer, like 10-15 minutes if you want them to almost caramelize. This brings out a natural sweetness in white and yellow onions as well.

Yield will vary depending how thick or thin you prefer, the size of your squash, and the amount that you want as a serving. My squash was about 2.5 pounds, I used a medium white onion, and 4 cups of chicken stock and this gave me about 8 cups of soup or 4 servings.

Want to add a little crunch? Try adding some dry roasted pumpkin seeds to the top. You can use some of those raw pumpkin seeds you have left from the Pumpkin Spice Bagels and add them to a dry pan and toast them on the stove or you can put them in the oven at 350 degrees F and toss every few minutes until toasted. Want to take this on the go? Need a good thermos? Check out this company based out of the PNW called Liberty Bottles. They have all different sizes, colors and finishes. You can even customize your bottle with your own design and lid options!

As always, if you make this recipe, please let me know how you like it in the comments below. I would love to know how you made this your own or if you kept it as is! If you share it on social media, please tag me @Myranda.McCaffreyNowak on IG, FB and TikTok!

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