Okay, so butternut squash soup. I know, I know—everyone makes this in fall. But here’s the thing… I avoided making it for YEARS because I thought peeling and cutting butternut squash was some kind of extreme sport. And honestly? It kinda is. But once I figured out the tricks (and stopped almost slicing my fingers off), this became my go-to comfort food.

Last October, I made this for my sister who “doesn’t like soup.” Yeah, she ate two bowls. So there’s that.

Why This Butternut Squash Soup Actually Works :

Look, I’ve tried probably fifteen different butternut squash soup recipes. Some were too watery. Others tasted like baby food (sorry, not sorry). This one? It’s creamy without being heavy, has actual flavor, and the coconut milk adds this subtle sweetness that makes people go “wait, what’s in this?”

The secret is roasting the squash first. I learned this the hard way after boiling it once and ending up with basically orange water. Disaster. Complete disaster.

And before you ask—yes, you can use pre-cut butternut squash from the store. I do it all the time when I’m lazy (which is often). It costs more, but my fingers thank me.

What You’ll Need for This Butternut Squash Soup :

The Main Stuff:

1 medium butternut squash (about 2-3 pounds, or two of those pre-cut containers if you’re smart)
1 can (14 oz) coconut milk (full-fat, trust me)
3 cups vegetable broth (I use the Swanson box kind)
1 yellow onion, chopped (tears guaranteed)
3 cloves garlic, minced (I use like 5 because I’m obsessed)
2 tablespoons olive oil
Salt and pepper (more than you think)
1 teaspoon ground cinnamon
1/2 teaspoon nutmeg
Pinch of cayenne pepper (optional, but it’s so good)

For Serving:

Pumpkin seeds (pepitas)
Fresh sage leaves
Drizzle of coconut milk or cream

Shopping tip: Don’t buy pre-minced garlic. It tastes weird and has a chemical aftertaste. Fresh garlic or nothing.

I once tried using light coconut milk to “be healthy” and it was just… sad. The full-fat version is non-negotiable here.

How to Make Butternut Squash Soup :

Step 1: Roast the Squash

Preheat your oven to 400°F. Line a baking sheet with parchment paper because cleanup matters, people.

If you’re cutting the squash yourself, here’s what I do: microwave it for 2-3 minutes first. Game changer. It softens the skin just enough to make cutting less terrifying. Cut it in half lengthwise, scoop out the seeds (save them for roasting later if you’re feeling fancy), then cut into chunks.

Toss the squash chunks with olive oil, salt, and pepper. Spread them on the baking sheet—don’t overcrowd or they’ll steam instead of roast. Roast for 35-40 minutes until they’re caramelized and soft.

I usually set a timer for 20 minutes, forget about it, remember at 45 minutes, and panic. But somehow it always works out fine.

Step 2: Sauté the Aromatics

While the squash is roasting, heat some olive oil in a large pot over medium heat. Add the chopped onion and cook until soft and translucent, about 5-7 minutes.

(Speaking of onions, did you know they make me cry even through sunglasses? Weird, right? I’ve tried everything. Nothing works.)

Add the garlic and cook for another minute until fragrant. Don’t let it burn or it’ll taste bitter—been there, done that, threw the whole batch out.

Step 3: Blend Everything Together

Once your squash is done roasting (it should be fork-tender and slightly caramelized at the edges), add it to the pot with the onions and garlic. Pour in the vegetable broth and coconut milk.

Add your spices: cinnamon, nutmeg, cayenne if using, and a generous amount of salt and pepper. I’m talking like a teaspoon of salt minimum. Butternut squash needs it.

Bring everything to a simmer and let it cook for about 10 minutes so the flavors can get to know each other.

Now here’s where the magic happens. Use an immersion blender to puree everything until smooth. If you don’t have an immersion blender, you can use a regular blender—just be careful because hot liquid expands. Only fill it halfway and hold a towel over the lid. (I learned this after repainting my kitchen ceiling. Not fun.)

Blend until it’s completely smooth and creamy. Taste it. Add more salt if needed. It probably needs more salt.

Step 4: Adjust and Serve

If your butternut squash soup is too thick, add more broth until it reaches your desired consistency. Too thin? Let it simmer longer.

Actually, you know what? Everyone likes different soup thickness. My husband likes it thick enough to stand a spoon in. I like it more pourable. Make it how YOU like it.

Ladle into bowls and top with toasted pumpkin seeds, a drizzle of coconut milk, maybe some crispy sage leaves if you’re feeling fancy. Fresh cracked black pepper on top is chef’s kiss.

My Random Tips That Actually Matter :

The Squash Situation: If cutting butternut squash makes you want to order takeout instead, I get it. Buy it pre-cut. Or use frozen butternut squash cubes (yes, really—just thaw and roast them first).

Coconut Milk Drama: Some people freak out about the coconut flavor. Honestly? You barely taste it. It just makes everything creamy and adds a subtle sweetness. My 8-year-old has no idea there’s coconut in this and he’s suspicious of everything.

Make It Ahead: This soup gets better the next day. Make a huge batch on Sunday and eat it all week. It freezes perfectly too—just leave some room in your containers because it expands.

Spice Adjustments: The cinnamon and nutmeg might sound weird if you’ve never had them in savory food, but they’re what make this taste like fall. Don’t skip them. But if you absolutely hate them, start with less and adjust.

Equipment Reality Check: Don’t use a whisk for this. Trust me. Spoon works better. And if you try to use a food processor, you’ll end up with soup everywhere because I tried that once and… yeah.

Last Tuesday, I completely burned the garlic because my neighbor knocked on the door asking about my Wi-Fi password. The whole batch smelled like burnt sadness. Learned my lesson—garlic needs constant attention.

What Makes This Different from Other Butternut Squash Soup Recipes :

I think… no, I know this works better than most recipes because of the roasting step. Most people just boil everything together and wonder why it tastes bland. Roasting caramelizes the natural sugars in the squash and adds depth.

Also, the coconut milk instead of heavy cream makes it lighter but still creamy. And it’s accidentally vegan, which means I can feed it to my friend Sarah who’s plant-based and she doesn’t feel left out.

Some recipes add apples or carrots. I’ve tried both. The apples make it too sweet for my taste, and carrots just… I don’t know, they don’t add anything worth the extra chopping.

Serving Suggestions from Real Life :

I usually serve this butternut squash soup with:

Crusty bread (the kind that destroys the roof of your mouth but is totally worth it)
A simple salad if I’m pretending to be healthy
Grilled cheese sandwiches for the ultimate comfort food combo

Kids eat this with goldfish crackers floating in it. Adults don’t ask why. We’ve all silently agreed it’s fine.

It’s also really good as a Thanksgiving starter if you want something warm and cozy before the main meal chaos begins.

Final Thoughts on This Whole Butternut Squash Soup Thing :

This recipe has saved me so many times when I need something comforting but don’t want to spend hours in the kitchen. It’s not fancy. It won’t impress anyone on a cooking show. But it’s good, it’s warming, and it makes your house smell amazing.

People keep asking for the recipe, so I guess I did something right.

Have you ever tried making butternut squash soup? Let me know in the comments because I’m curious if everyone else struggles with cutting the squash or if it’s just me.

Now I’m craving this again. Thanks a lot, brain.

Happy cooking! (and may your squash-cutting adventures be less dangerous than mine) 🍲🎃