Butternut Squash Soup with Sage and Thyme
This creamy butternut squash soup is simple to make on the stovetop or in the Instant Pot. It’s silky-smooth, and the savory flavors of sage and thyme make it the butternut squash soup recipe that I come back to every fall. Add some crunchy pumpkin seeds or salty, crispy prosciutto as a garnish, and dig in!
Table of Contents
Delicious Details
- Cuisine Inspiration: American
- Primary Cooking Method: Stovetop
- Dietary Info: Gluten free, Dairy free, Vegetarian option
- Skill Level: Easy
I’ve been making this butternut squash soup for over a decade. In that time, it’s become one of my family’s fall comfort food favorites. While I use butternut squash in so many recipes, from roasted butternut squash to butternut squash macaroni and cheese, it’s this soup that I end up making year after year.
This is a pretty simple, classic version of butternut squash soup with just a handful of ingredients. The squash becomes super creamy and smooth when pureed, so there’s no need for milk or cream. What makes mine a little different is that I opted for a savory route with sage and thyme, instead of the usual warm spices like cinnamon and nutmeg. That is actually why we prefer it, especially with some buttery sage cornbread muffins. And with naturally gluten free ingredients, it’s one meal we can all enjoy together!
Why This Is My Favorite Butternut Squash Soup
- Savory herbs. I flavor my butternut squash soup with sage and thyme in place of “sweeter” spices like cinnamon or ginger. The natural sweetness of the squash is balanced by the savoriness of the fresh (or dried) herbs.
- Creamy, without the cream. This soup is naturally gluten free and velvety smooth, without any cream or dairy. Use vegetable broth, and it’s also vegetarian and vegan when you also choose appropriate garnishes like pepitas and coconut cream!
- Ready in about 45 minutes. Whether you prepare it on the stovetop or in the Instant Pot, this soup is ready to enjoy in under an hour. It’s a great option for busy weeknights during the fall!
Ingredients You’ll Need
Below is a list of the ingredients you’ll need to gather to make this soup recipe, plus some helpful notes and possible substitutions. Scroll all the way down for the full recipe card with measurements.
- Olive Oil – Or another neutral oil, for sautéing.
- Butternut Squash – You’ll need a large squash, peeled and cut into large chunks (see below). Look for a squash that’s around 3 pounds.
- Onion – Roughly chopped, for added flavor in the soup.
- Herbs – Fresh sage and thyme are best, or you can use dried, and I often do when I decide to make this soup at the last minute.
- Chicken Broth – I recommend low-sodium chicken stock or broth, as you’ll season the soup to taste with salt and pepper. You can also use vegetable broth to make this soup vegan or vegetarian. Store bought broth and stock are sneaky sources of gluten, so be sure to read labels and find a brand you can trust.
- Garnishes – These are all optional, but I love to top my soup with fresh herbs, pepitas, crispy prosciutto or bacon for some saltiness, and Greek yogurt or coconut cream. Choose what you love based on your preferences or needs, and check for gluten free labels, if needed.
How to Peel and Cut a Butternut Squash
Cutting the butternut squash is the first step of the recipe. Here’s how I recommend doing it.
- Using a large, sharp kitchen knife, trim off the top and bottom ends of the squash.
- Peel away the thick skin using a sturdy vegetable peeler. You can also carefully trim away the skin using a sharp knife.
- Slice the squash in half, and use a spoon to scrape out the seeds and strings from the bottom half.
- Cut the squash into large chunks. Don’t worry about making uniform pieces, since the squash is going to be simmered and pureed.
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- 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. 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.
How to Make Butternut Squash Soup
Below is a step-by-step overview showing how easy it is to make this butternut squash soup. You’ll find printable instructions in the recipe card at the bottom of the post.
- Cook the squash. Heat the olive oil over medium heat. Add the squash, onion, salt and pepper. Cook for 5 minutes, until the squash is starting to become tender. Add the herbs and saute for another minute.
- Simmer. Pour in the broth, cover, and bring to a boil. Simmer for 15-20 minutes, until the squash is tender.
- Puree. Blend the mixture with an immersion blender or carefully transfer the soup, in batches, to a blender or food processor.
- Finish. Return the blended soup to the pot, heat it through, and add more broth if needed. Season with salt and pepper.
- Enjoy. Serve in bowls with your desired garnishes.
Tips for the Best Soup
This butternut squash soup recipe is pretty simple to make, so I only have a couple of tips to share.
- Use an open blender to puree the soup. Make sure that the blender or food processor you use to puree your butternut squash soup has an opening so that it isn’t airtight. Hot soup in a sealed blender will explode! Cover the opening with a cloth to avoid splatters. An immersion blender also works great.
- Season to taste. I like to taste the soup after adding it back to the pot and then add the salt and pepper. The amount of salt needed can vary based on the broth used. If you want even more flavor, you can add a sprinkle of nutmeg or cayenne pepper.
- Adjust the consistency. If the soup is too thick after returning it to the pot, stir in some additional broth. If it’s too thin, try simmering it a little longer after it’s been blended.
- Try a variation. I’ve made a few variations of this recipe, like Thai coconut curry butternut squash soup with curry spices and a touch of coconut milk, and cheddar cheese butternut soup. All versions are delicious!
Make It In The Instant Pot
This butternut squash soup also works in the Instant Pot. Use the “Saute” setting to cook the squash, onions, and herbs. Then, after adding the broth, switch the vent to “Sealing” and set it in “Manual” mode for 10 minutes. Use the quick release function, blend the soup, and heat it through with the “Saute” setting, if needed. You can also use the “Keep Warm” setting, if you’re not ready to serve it yet.
Make It A Meal
This butternut squash soup can be served as the entree or as a starter or side. Here are some of our favorite ways to enjoy it.
- Lots of garnishes: We love this soup topped with crispy prosciutto or crumbled bacon and a dollop of Greek yogurt or coconut cream. For extra crunch, try adding pepitas or your favorite croutons (gluten free, if needed, or these naturally gluten free polenta croutons).
- With salad: This poached pear salad is one of my favorite things to serve with this soup. It works well with most salads, though, including leftover turkey salad after Thanksgiving!
- With sandwiches: Enjoy a soup & sandwich combo by pairing the soup with air fryer grilled cheese, ham and cheese sliders, or apple cider pulled chicken sandwiches.
- With bread: To make a bowl of butternut squash soup a bit heartier, serve some cornbread or gluten free biscuits on the side.
Storing and Reheating Leftover Soup
- Refrigerate. Store any leftover butternut squash soup in the fridge for 3-4 days. Just keep it in an airtight container.
- Reheat. Warm the soup in a pot on the stove or heat it in the microwave using a microwave-safe container until it’s hot.
- Freeze. Once cool, transfer the soup to a freezer-safe container or a heavy-duty freezer bag and freeze it for up to 2 months. Thaw overnight in the refrigerator before reheating.
More Easy Soup Recipes
Butternut Squash Soup with Sage and Thyme – Stovetop or Instant Pot
This creamy butternut squash soup is simple fall comfort food you can make on the stovetop or in the Instant Pot. It's silky-smooth, with seasonal, savory flavors like sage and thyme.
Servings: 4 servings
Ingredients
- 1 large butternut squash , peeled, seeded, and cut into large cubes (about 3 lbs, approximately 4-6 cups of cubes)
- 1 Tablespoon olive oil
- 1 medium onion , roughly chopped
- salt and pepper to taste
- 1 Tablespoon chopped fresh sage or 1 teaspoon dried sage leaves
- 1 Tablespoon fresh thyme or 1 teaspoon dried thyme leaves
- 2 cups chicken or vegetable broth , plus more if needed to adjust the consistency
- additional fresh herbs, pepitas (pumpkin seeds), crispy prosciutto or bacon, Greek yogurt or coconut cream , optional for garnish
Instructions
Stove Top Directions:
- Peel, seed, and cut 1 large butternut squash into large cubes. In a large pot or Dutch oven, heat 1 Tablespoon olive oil over medium heat.
- Add the squash, 1 medium onion, chopped, 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 1 Tablespoon chopped fresh sage and 1 Tablespoon fresh thyme (or dried), and saute for another minute or two.
- Add 2 cups chicken or vegetable 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, adding additional broth, if needed, to achieve your desired consistency. Season to taste with more salt and pepper.
- Serve in bowls, garnished with additional fresh herbs, pepitas (pumpkin seeds), crispy prosciutto or bacon, Greek yogurt or coconut cream as desired.
Instant Pot Directions:
- Peel, seed, and cut 1 large butternut squash into large cubes. Set the Instant Pot to the Saute setting, add 1 Tablespoon olive oil, and heat until shimmering.
- Add the squash, 1 medium onion, chopped, and a pinch of salt and pepper.
- Cook for about 5 minutes, or until the onion and squash are starting to get tender. Add 1 Tablespoon chopped fresh sage and 1 Tablespoon fresh thyme (or dried), and saute for another minute or two.
- Add 2 cups chicken or vegetable broth, close the lid, and set the vent to "Sealing". Then set the Instant Pot 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. Add additional broth, if needed, to achieve your desired consistency. Season to taste with more salt and pepper.
- Serve in bowls, garnished with additional fresh herbs, pepitas (pumpkin seeds), crispy prosciutto or bacon, Greek yogurt or coconut cream as desired.
Notes
Store leftover butternut squash soup in the fridge for 3-4 days. Reheat in the microwave or on the stovetop.
Nutrition Facts
Butternut Squash Soup with Sage and Thyme – Stovetop or Instant Pot
Amount Per Serving (1 cup)
Calories 88
Calories from Fat 45
% Daily Value*
Fat 5g8%
Cholesterol 3mg1%
Sodium 172mg7%
Potassium 176mg5%
Carbohydrates 7g2%
Sugar 3g3%
Protein 3g6%
Vitamin A 140IU3%
Vitamin C 5.1mg6%
Calcium 25mg3%
Iron 0.8mg4%
* Percent Daily Values are based on a 2000 calorie diet.
Disclaimers: Please discuss your individual dietary needs (i.e. gluten free) with a physician. Even when not specified, be sure to verify all ingredients are gluten free, if needed, by reading labels on all packaging and/or confirming with the manufacturer this varies by brand and can change at any time. Nutrition information shown is an estimate and not guaranteed to be accurate.
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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.