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Creamy Roasted Butternut Squash Soup Recipe with Toasted Pumpkin Seeds

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A cozy and delicious creamy roasted butternut squash soup topped with crunchy toasted pumpkin seeds, perfect for fall and winter comfort food.

Ingredients

Scale
  • 1 medium butternut squash (about 2–3 lbs), peeled, seeded, and cubed
  • 2–3 tablespoons olive oil
  • 1 large yellow onion, diced
  • 3–4 garlic cloves, minced
  • 4 cups (32 fl oz) vegetable or chicken broth
  • 1/2 cup (4 fl oz) heavy cream or coconut milk
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • Salt and freshly ground black pepper, to taste
  • 1/4 cup (30 g) pumpkin seeds (pepitas), toasted with a pinch of salt
  • Fresh thyme or sage (optional, a few sprigs)

Instructions

  1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it.
  2. Peel, seed, and cut the butternut squash into roughly 1-inch cubes (about 900g). Toss with 2 tablespoons olive oil and a pinch of salt. Spread evenly on the baking sheet.
  3. Roast the squash for 30-35 minutes, stirring halfway through, until tender and caramelized at the edges.
  4. While the squash roasts, heat 1 tablespoon olive oil in a large pot over medium heat. Add diced onion and sauté for 6-8 minutes until softened and translucent.
  5. Add minced garlic and cook for another minute until fragrant, being careful not to burn it.
  6. Add the roasted squash to the pot. Pour in 4 cups (32 fl oz) of vegetable or chicken broth. Add fresh thyme or sage if using.
  7. Bring to a simmer and cook for 10 minutes to let flavors marry.
  8. Remove any herb sprigs and blend the soup until smooth using an immersion blender or carefully in batches with a countertop blender.
  9. Return the soup to low heat and stir in 1/2 cup (4 fl oz) heavy cream or coconut milk, 1/2 teaspoon ground cinnamon, and 1/4 teaspoon ground nutmeg.
  10. Season generously with salt and freshly ground black pepper. Heat gently for another 5 minutes, stirring often. Adjust seasoning to taste.
  11. Toast pumpkin seeds in a dry skillet over medium heat with a pinch of salt for 3-4 minutes, shaking the pan occasionally until golden and fragrant.
  12. Ladle the hot soup into bowls and sprinkle the toasted pumpkin seeds on top. Serve immediately.

Notes

Roasting the butternut squash is essential for flavor and sweetness. Use an immersion blender for safety when blending hot soup. Toast pumpkin seeds carefully to avoid burning. Adjust soup thickness with broth as needed. For dairy-free, substitute heavy cream with coconut milk or cashew cream.

Nutrition

Keywords: butternut squash soup, creamy soup, roasted squash, pumpkin seeds, fall recipe, winter comfort food, dairy-free option, vegetarian soup, easy soup recipe

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