Roasted Butternut Squash Soup with Sage and Crispy Seeds

This warming roasted butternut squash soup is made with carrots and roasted garlic. Cream, satisfying and easy to make, it’s a vegan soup packed with nutrients and classic autumn flavors.

Cooking with seasonal produce brings out the best flavor and nutrition. In colder months, vegetables like pumpkin, winter squashes, sweet potatoes, carrots and beets are at their peak and make comforting, nutrient-dense meals.

Butternut squash is one of those quintessential fall ingredients: naturally sweet with a slightly earthy note. Roasting concentrates its flavor and caramelizes the flesh, creating a rich base for a creamy soup.

I first published this roasted butternut squash soup recipe in 2016; below is an older photo from that post.

Roasting Butternut Squash

Roasting is the easiest way to get deep, caramelized flavor from butternut squash. Once roasted, the squash can be served as a side or blended into smooth soups like this roasted carrot and butternut squash soup.

For this recipe I roast squash with carrots and a head of garlic. Roasted garlic becomes sweet and mellow when cooked, and pairs beautifully with the squash.

If you haven’t roasted garlic before, cut the tip off the head to expose the clove ends, drizzle with oil and roast alongside the vegetables—the cloves squeeze out easily and add a soft, savory-sweet note to the soup.

Highlights of this roasted butternut squash soup:

• Vegan and vegetarian friendly
• Dairy-free, gluten-free and soy-free options
• Simple and quick to prepare
• Healthy, nourishing and freezer-friendly
• Great for meal prep and holiday menus

Ingredients

• Butternut squash
• Carrots
• Garlic (head)
• Olive oil
• Vegetable broth
• Turmeric
• Smoked paprika
• Salt and freshly ground black pepper
• Fresh thyme (optional, to roast and garnish)

The Health Benefits

Butternut squash, carrots and garlic provide vitamins, antioxidants and fiber. Combined with turmeric, which has anti-inflammatory properties, this soup is a comforting, immune-supporting option during colder months. It also contributes to heart and bone health, skin and cognitive support thanks to its nutrient profile.

Choosing and Storing Butternut Squash

Choose matte, narrow-shaped squashes—they tend to be riper and offer more flesh with fewer seeds. Store whole squash in a cool, dry place (pantry or cellar) for up to three months. Once cut, keep pieces covered in the refrigerator for up to one week; wrap open halves in plastic to preserve freshness.

How to Make Roasted Butternut Squash Soup

This recipe is straightforward and takes about 45 minutes from start to finish, with most time spent roasting. The basic steps:

• Preheat oven to 200°C (390°F).
• Peel, seed and roughly chop the butternut squash. Chop carrots into similar-sized pieces so everything roasts evenly.
• Place vegetables and a trimmed head of garlic in a baking dish, drizzle with olive oil, sprinkle with salt, pepper and thyme sprigs, then roast until golden—about 30 minutes.
• Transfer the roasted vegetables to a pot, add warm vegetable broth, turmeric and smoked paprika, then simmer 5–10 minutes to meld flavors.
• Blend until smooth using a food processor or immersion blender. Adjust seasoning and serve.
• Garnish with a dollop of vegan yogurt, sour cream, coconut milk or roasted garlic sauce and fresh thyme if desired.

Serving Suggestions

• Serve as a starter or side for holiday dinners such as Thanksgiving or Christmas.
• Make it a complete meal with crusty bread and simple appetizers.
• Pair with casseroles, gnocchi, risotto or pasta for a cozy autumn menu.

Let the flavors shine—this soup is great on its own or paired with savory bites.

Cook’s Tips

• You can roast the vegetables up to three days ahead and store them in an airtight container in the fridge.
• Cooked soup keeps in the fridge for up to four days and freezes well for up to three months. Thaw overnight in the refrigerator or reheat in the microwave or on the stovetop.
• If you don’t have a food processor, an immersion blender works perfectly for a smooth texture.
• For extra creaminess, stir in a splash of coconut milk before serving.

Recipe Variations

• Omit the carrots or swap in other vegetables such as onions, pumpkin, cauliflower or potatoes.
• Use another winter squash in place of butternut if preferred.
• Swap thyme for rosemary or use dried herbs when fresh aren’t available.
• Replace vegetable broth with water if needed, though broth adds more depth.
• Add coconut milk for a richer, creamier finish and a tropical undertone.
• Top with vegan sour cream, yogurt, coconut milk or a roasted garlic sauce for garnish.

Recipe Card

This roasted butternut squash soup is a simple, nourishing dish for chilly days—easy to customize and perfect for holiday menus or weeknight dinners.