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A bowl of velvety smooth and savory Butternut Squash Soup is just the comfort food you need when the weather starts to turn cold. Light and healthy while still being creamy and satisfying, and it’s easy to make on the stove or in your Instant Pot. Plus it is naturally gluten-free and paleo, with options to make it vegan and even Whole 30-approved.
Looking for more than just a basic butternut squash soup recipe? Try Butternut Squash Cheddar Cheese Soup or Thai Coconut Curry Butternut Squash Soup.
Healthy Butternut Squash Soup Recipe
I originally wrote this post back in 2012, when Superstorm Sandy hit our home in New Jersey and the rest of the Northeast. I had been testing this butternut squash soup recipe leading up to that time. I made it for dinner the Friday before the storm and set aside the leftovers to photograph during the daylight hours.
That night, around 8:30 pm, we lost power. So after finishing up the leftovers while we were dealing with the storm aftermath, I had to make it again several days later to finally photograph. No joke, I probably ended up eating it about five or six times in the span of two weeks. But I loved every bite of Butternut Squash Soup with Sage and Thyme so much that I’ve made it countless times in the years since.
The Hubby always claims he doesn’t like soup. Yes, any time I make this particular soup he raves about the flavor, the texture, and the thickness, and thought the crunchy creamy salty garnishes finished it off perfectly.
If it can convert him, then I am sure you will love it too.
Why You’ll Love this Recipe
What I loved about this version is the use of more savory herbs, versus the “sweeter” spices like cinnamon or ginger that you often find paired with butternut squash soup. The natural sweetness of the squash is balanced by the addition of sage and thyme.
It turns out perfectly velvety smooth and creamy, but without using any cream. That means it is healthy too, as well as naturally gluten free. I generally make it with chicken broth and love some salty, crispy prosciutto as a garnish. And a few swirls of Greek yogurt give it an extra element of creaminess. But a few simple swaps give options to make it vegan, vegetarian, and even Whole 30 compliant.
And it is quick and versatile. You can make it on the stove or in your pressure cooker depending on how much time you have. Plus you don’t have to take a lot of time to prep the ingredients. Since it is all pureed, a quick chop of the squash and onion, and a rough mince of the herbs are all you need.
Ingredients
- Olive oil: Or any other neutral oil.
- Butternut squash: One large one, about 4 pounds, peeled and cut into large chunks
- Onion: One medium onion, roughly chopped.
- Sage: Preferably fresh, but you can use dried
- Thyme: Preferably fresh, but you can use dried
- Chicken stock or broth: Or use vegetable stock for a vegetarian or vegan soup
- Salt and pepper: To taste.
How to peel and cut a butternut squash
- Using a large, sharp kitchen knife, cut off the top and bottom.
- Peel the thick skin using a peeler. You’ll want to make sure you use one that is strong and sharp.
- Cut the round bottom part off. Slice that in half and use a spoon to scrape out the seeds and strings.
- Cut the squash into large chunks. Since it is going to be simmered and pureed for this soup, you do not need to worry about neat or uniform pieces.
How to Make Butternut Squash Soup
Here is an overview to show you how easy it is. Keep scrolling to the recipe card for amounts and detailed instructions.
- Saute the vegetables. Heat oil in a large pot or Dutch oven. Add the squash, onion, and a pinch of salt and pepper, and saute until the onion and squash are starting to get tender.
- Simmer the squash. Add the sage and thyme, then add the broth. Bring to a gentle boil, then simmer for 15-20 minutes, or until squash is tender.
- Puree the soup. Puree with an immersion blender, or in batches in a blender or food processor until it is smooth and creamy. Add additional broth as needed to achieve the desired consistency.
- Heat and serve. Return the soup to the pot, and heat it through. Serve in bowls, garnished as desired.
Instant Pot Directions
You’ll follow the same basic process, just instead of sauteeing the ingredients on the stove, you can use the Instant Pot “Saute” setting. Then after you add the herbs and broth, close the lid and set the vent to “Sealing”. Then set to “Manual” mode and adjust the time to 10 minutes. When the timer is up, use the Quick Release method to release the pressure. Proceed with pureeing the soup.
Storing and reheating leftovers
Refrigerator: Leftovers can be kept covered in the refrigerator for up to 3 to 4 days.
Freezer: Once cool, soup can be transferred to a feezer-safe storage container or heavy-duty plastic freezer storage bags and frozen for up to two months. Thaw overnight in the refrigerator before reheating.
Reheating: The soup can be warmed in a pot over the stove, or microwaved in a microwave-safe container for a minute or two until hot.
Serving suggestions
All you really need to do is ladle your soup into a bowl and enjoy. But here are some ideas to make it even more delicious.
Garnishes
- Sprinkle with prosciutto that has been baked in the oven until crispy, or even crumbled bacon.
- Gently drizzle or swirl in Greek yogurt or coconut cream.
- Add some pepitas or pumpkin seeds on top.
- Try Polenta Croutons or your favorite croutons for some crunch.
What to serve with butternut squash soup
- Salad: A soup and salad lunch is always a great combo, especially with fall flavors like this Poached Pear Salad.
- Sandwich: Grab a sammie with your soup, such as a Kentucky Hot Brown Grilled Cheese or a simple Air Fryer Grilled Cheese.
- Bread: Or just dunk a piece of cornbread or Gluten Free Biscuits into your bowl.
Things You’ll Need
- Large pot – I like to use a heavy-bottomed pot, such as enameled cast iron. With a nice large soup pot, you can saute the vegetables in the pot, then return the pureed soup to the same pot to let it simmer. The vegetables can saute and caramelize without scorching. And while this soup doesn’t have to simmer for a long time, if you want to keep it warm, it can stay over low heat for a longer time without burning.
- Pressure cooker – the Instant Pot was the perfect option since you can saute everything right in the pressure cooker, then add the broth, seal it, and let it cook.
- Immersion blender – also called a hand blender or stick blender, an immersion blender allows you to puree the soup right in the pot without transferring it to a blender. This makes it easier, with less mess to clean up.
- Blender – you can use any blender you have, but for the smoothest, most silky soup, I love to use my Blendtec Designer 725. The Wildside+ Jar is nice and big, so you don’t have to blend it in batches, as you would with a smaller blender, and it gets perfectly smooth in seconds. You can even use the “Soup” setting to keep it hot while you blend it.
Healthy Butternut Squash Soup with Sage and Thyme
Ingredients
- 1 Tablespoon olive oil
- 1 large butternut squash, peeled, seeded and cut into chunks
- 1 medium onion, roughly chopped
- 1 Tablespoon chopped fresh sage or 1 teaspoon dried sage leaves
- 1 Tablespoon fresh thyme or 1 teaspoon dried thyme leaves
- 2 cups chicken stock or vegetable broth
- salt & pepper
- Optional garnishes: Crispy prosciutto or bacon, pepitas (pumpkin seeds), Greek yogurt/sour cream or coconut cream
Instructions
Stove Top Directions:
- In a large pot or Dutch oven, heat the oil over medium heat.
- Add the squash, onion, and a pinch of salt and pepper.
- Cook for about 5 minutes, or until the onion and squash are starting to get tender.
- Add the sage and thyme, and saute for another minute or two.
- Add the broth, cover, and bring to a boil. Simmer for 15-20 minutes, or until squash is tender.
- Puree with an immersion blender, or in batches in a blender or food processor.
- Return soup to the pot, and heat it through.
- Serve in bowls, garnished as desired.
Instant Pot Directions:
- Set the Instant Pot to the saute setting, add the oil, and heat until shimmering.
- Add the squash, onion, and a pinch of salt and pepper.
- Cook for about 5 minutes, or until the onion and squash are starting to get tender.
- Add the sage and thyme, and saute for another minute or two.
- Add the broth, close the lid and set vent to “Sealing”. Then set to “Manual” mode and adjust the time to 10 minutes.
- When the timer is up, use the Quick Release method to release the pressure.
- Puree with an immersion blender, or in batches in a blender or food processor. If needed, return soup to the Instant Pot, and heat it through on the “Saute” setting or use the “Keep Warm” setting to keep it warm until ready to serve.
- Serve in bowls, garnished as desired.
Did you make this?
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Categories:
More healthy soup recipes:
- Low Carb Stuffed Pepper Soup (made on the stove or in a crockpot or Instant Pot)
- Easy Vegetable Soup to Fight a Cold
- Chicken Corn Chowder
- Keto Broccoli Cheese Soup
- Instant Pot Lentil Soup with Sweet Potato from Cookin’ Canuck looks hearty and delicious.
- Pressure Cooker Creamy Chicken and Wild Rice Soup from Pressure Cooking Today is a classic made quickly.
Looks so good! Any idea of the weight of the original squash or of the amount used in the soup? A range, at least.
Size is so variable. Thanks!
About a 2-3 lb squash works fine. You can always adjust the consistency with more or less broth.
Such a story…I love that it actually did get you through these times. I can only imagine how scary/nerve-wracking/frustrating it was to be experiencing the effects first-hand. It sounds absolutely amazing…and ummmm…crisped prosciutto? Yes, please. 🙂
I think the most nerve-wracking thing was my little guy who had cabin fever, but if it had gone on longer, it would have been very scary. Since I am pregnant and I think prosciutto falls into the category of the “lunchmeat” I am not supposed to eat cold, I am all over making it crispy now.
I am so glad that your family was able to escape the worse of it. I absolutely love butternut squash soup and you gave me some inspiration with the crispy prosciutto you paired with it.
Thank you. The prosciutto really makes the soup, I think. But when does a crispy pork product not make something better?!
I too love a good butternut squash soup. My preference is for the sweeter version but I am intrigued by the savory. Will have to give it a try!
I like the sweeter kind too, but I wanted to try something different!
Love this recipe! Thanks for sharing your story, I’m glad to hear everyone is ok.
Thanks, happy to share if it helps bring attention to those really suffering!
So glad to hear that you and your family are safe and that you occured no damage. This soup is beautiful and the photo is gorgeous.
Thank you so much!
I’m glad you made it through the storm and could share your story! What an amazing soup…and so beautiful!
Thanks! I know my story isn’t much compare to others, but if it can help bring attention to others’ struggles I am happy to share.
So glad you guys are okay! And this soup is amazing! I don’t think there’s anything more comforting than a piping hot bowl of butternut squash soup!
It is one of my favorite soups. Thanks for your kind words!
This soup has such a lovely colour. Glad you made it through. So lovely that you were able to comfort your other family members with this soup 🙂
I know, I loved the bright orange with flecks of green!
Lovely post, pictures and soup. Glad you made it through the storm!!
Thank you, Tara!
Such a heartwarming story! So glad to hear you made it out ok. I was fortunate to not lose power, but on the other side of the mountain from me, they lost power for days. At least you had this soup to keep you warm as you waited! And an excuse to make it again, you know for photographs 😉
Thanks Carla! Glad you were one of the lucky ones!
I´m glad you had almost no damage. This soup sounds perfect and comforting; I love sage and squash together!
Thanks! It is a wonderful combo, but I usually don’t see it in soup.
We also suffered power outage for about 5 days and some trees uprooted in our backyard.But compared to others it seems like nothing and I consider ourselves so lucky to have survived Sandy!Your soup seems like the perfect comforting meal and I love the first pic!Gorgeous 🙂
Wow, 5 days must have been tough. Though I know what you mean – it feels like nothing compared to others. Thanks!
I would have eaten the soup too! So glad you guys came out okay.
You gotta do what you gotta do 🙂 Thanks, we are blessed!
Your pictures are always beautiful! I love that your little boy eats this soup! Amazing! My daughter is pretty adventurous, but my son eats from the 5 toddler food groups…chicken nuggets, cereal bars, yogurt, cheese sticks, and fish sticks. lol
Thank you! I am so lucky that the the little guy is a pretty good eater! I am betting that means #2, who is due in March, will be the “typical” toddler.
This soup looks absolutely incredible! Thank you for sharing your story. I am so thankful you are all ok.
Thank you, and thank you again for doing this. My story is nothing compared to others, but I hope by sharing it, it can bring some attention to those who need help.
GORGEOUS soup!!!
Thank you!
You were lucky to have power back so quickly. And also to have the soup to easily heat up for meals. I love butternut squash soup and it is very soul warming. I’ll have to try swirling in Greek yogurt next time.
I know, I couldn’t believe everyday I would wake up and hear that friends still didn’t have power. Try the Greek yogurt – a nice little addition, for something different.