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Home » Recipes

Butternut Squash Soup


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I am personally trying to get better at using foods when they are in season and preserving them for later in the year, and this soup freezes beautifully so it is worth it to double or triple the recipe.

This dish would also be a great starter for all those upcoming holiday dinners. One year my husband and I outdid ourselves by serving this soup in a scooped out acorn squash “bowl.” That was long before kids (and food blogs) when we had a little more time on our hands, but it sure was fun to “wow” our guests back in our adventurous days in the kitchen. No matter what you decide to do with this dish though I assure you that you can't go wrong because it is delish!

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If you enjoyed this homemade butternut squash soup recipe, please leave a rating and comment! For more inspiration, check out my Facebook, Instagram, and Pinterest. For free weekly meal plans and more free resources, sign up to receive my free newsletter! Check out these Dinner Recipes for more healthy ideas.

Butternut Squash Soup from 100 Days of Real Food

Butternut Squash Soup

Adapted from Joy of Cooking, this recipe has been a favorite of ours for over a decade. Both of our kids love it too, which is always a bonus, and fall is of course the perfect time of year to cook with winter squash since it's currently so fresh and readily available (at least here in North Carolina). I highly recommend topping it with crushed pistachios and fresh sage to really elevate the flavor.
15 Reviews / 4.7 Average
Prep Time: 20 minutes mins
Cook Time: 40 minutes mins
Total Time: 1 hour hr
Course: Dinner, Holiday, Lunch, Soups
Cuisine: American
Diet: Egg Free, Gluten Free, Peanut/Tree Nut-Free, Vegetarian
Print Recipe
Servings: 4 people
Save Recipe Saved!

Ingredients
  

  • 1 butternut squash (or other winter squash)
  • 3 tablespoons butter (unsalted)
  • 2 leeks (white part only cleaned thoroughly and chopped (you could substitute one onion for the leeks if you prefer))
  • 4 teaspoons ginger (fresh peeled and minced)
  • 5 cups chicken broth (homemade stock is easy and highly recommended)
  • ½ cup heavy whipping cream
  • ¼ teaspoon salt (if using salted store-bought chicken broth then taste the soup before adding any salt)
  • pistachios (chopped, and/or fresh sage (for garnish))

Instructions
 

  • Heat the oven to 400 degrees F.
  • Slice the squash in half long ways and scoop out the seeds. Place the squash cut side down on a baking sheet. If you line the baking sheet with foil or parchment paper the clean up will be easier.
  • Bake for 30 – 45 minutes or until the thick part of the squash can easily be pierced with a fork. Let cool then scoop out the pulp and discard the skin.
  • Note: This step can be done in advance.
  • In a large soup pot over medium-low heat, melt the butter. Add the chopped leeks and ginger. Cook for 5 – 8 minutes until tender, but not browned.
  • Add the squash pulp to the pot along with the 5 cups of chicken stock (I recommend homemade). Bring to a simmer and cook, stirring and breaking up the squash with the back of your spoon, for 10 – 15 minutes.
  • Puree the soup either with a hand immersion blender or in a counter top blender. I highly recommend a hand immersion blender if you like to make soups because you’ll end up with a lot fewer dirty dishes.
  • After the soup has been pureed, stir in the cream and salt (to taste).
  • Ladle into soup bowls and serve warm topped with chopped sage and pistachios.
    Refrigerate or freeze the leftovers.

Notes

  • * Omit optional pistachios to make nut-free.
  • We recommend organic ingredients when feasible.
Nutrition Facts
Nutrition Facts
Butternut Squash Soup
Amount Per Serving
Calories 306 Calories from Fat 180
% Daily Value*
Fat 20g31%
Saturated Fat 12g75%
Cholesterol 63mg21%
Sodium 1323mg58%
Potassium 997mg28%
Carbohydrates 31g10%
Fiber 5g21%
Sugar 6g7%
Protein 5g10%
Vitamin A 21375IU428%
Vitamin C 65.3mg79%
Calcium 156mg16%
Iron 2.8mg16%
* Percent Daily Values are based on a 2000 calorie diet.
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10.5K shares

About Lisa Leake

Lisa is a wife, mother, foodie, blogger, and #1 New York Times Best-selling author who is on a mission to cut out processed food.

Comments

  1. CWlaz says

    March 08, 2019 at 3:45 pm

    3 stars
    This was okay, though a bit heavy on the leek flavor. We’ve tried other butternut soup recipes that we like more, so won’t use this one again.

    Reply
  2. Max Dsouza says

    January 23, 2018 at 9:15 pm

    5 stars
    That's so cool and yummy!

    Cooking is my hobby and I am going to try this out this in the weekend.

    Thank you!
    Max

    Reply
  3. Anusha says

    December 16, 2017 at 12:56 pm

    5 stars
    Just made my winter even better. Thanks for sharing :)

    Reply
  4. Afsoon says

    October 13, 2017 at 12:13 pm

    Love this soup!! So easy and so good!

    Reply
  5. Alicia says

    October 10, 2017 at 11:10 am

    Hi! I was wondering if it's possible to make this with coconut milk instead of heavy cream? Just looking for some alternate options (I keep hearing so many differing opinions about if dairy is o.k. for certain diets).

    Reply
    • Amy Taylor (comment moderator) says

      October 23, 2017 at 11:00 am

      Hello. While we have not used coconut milk in this recipe, it should work. I've made a curried version of a very similar recipe with coconut milk.

      Reply
  6. Mark says

    September 27, 2017 at 10:30 am

    Looks good. I can’t wait to try this recipe!

    Reply
  7. Kirti Yadav says

    August 21, 2017 at 6:03 am

    5 stars
    Just perfect for chill winter night, I m trying it soon.

    Reply
  8. Steph says

    January 19, 2017 at 7:45 pm

    My very picky 3 1/2 year old wasn't a huge fan, but my husband and I really enjoyed it.
    The biggest fan was my 20 month old though. By the end she was licking the bowl! We'll definitely make it again, and hope to convert the picky eater soon too.

    Reply
  9. Heather says

    February 12, 2016 at 11:43 am

    I had never tried butternut squash soup before. No one in my family cared for it, but I am not sure it is the recipes fault.

    Reply
  10. Kathryn says

    November 05, 2015 at 6:07 pm

    Hi, I am making this soup for the first time, and I know that I will freeze some of it. My question is whether I can add the heavy cream before freezing? I know milk products usually don't freeze well. TIA

    Reply
    • Amy Taylor (comment moderator) says

      November 08, 2015 at 6:14 pm

      Hi. You can or you can reserve it. Sometimes the cream will curdle when reheating from freezer but you can reconstitute it easily with a immersion blender.

      Reply
  11. JessB says

    October 03, 2015 at 5:55 pm

    This is YUMMY. I don't follow it exactly, but close enough. Made it twice in the last two weeks.

    Reply
  12. Cherie says

    January 26, 2015 at 11:03 am

    Just made this soup. I love it. Will definitely be a staple of ours. Thanks

    Reply
  13. Kerry says

    January 04, 2015 at 11:36 am

    I found a whole raw squash very hard to cut open, but then I found a cookbook with the following: put a 1/4 cup of water in the bottom of the crockpot and add the whole squash. Cover tightly and cook on low for 7-9 hours, until a skewer goes in easily. Let it cool, cut it in half and do your scooping. Worked like a charm and I continued on with your recipe instead of theirs that wanted me to add brown sugar.

    Reply
  14. Kimberly says

    December 08, 2014 at 5:18 am

    I made this yesterday for the first time, and it is FANTASTIC! My husband liked it too. I'm always surprised at how easy "real food" can be if I just plan! Love this recipe!!

    Reply
  15. Amy Taylor (comment moderator) says

    December 01, 2014 at 12:43 pm

    Hi there. Butternut squash is by nature sweet. You could try to add some heat or chipotle seasoning to add some complexity.

    Reply
  16. Harbinder says

    November 30, 2014 at 3:30 pm

    I tried this yesterday and it came out pretty good except that my family found the soup to be a little too sweet. Any suggestions for how I can change the recipe so that its not so sweet?

    Reply
  17. Irlanda says

    November 26, 2014 at 11:27 am

    5 stars
    I have to try this recipe. My Family is a soups lovers!

    Reply
  18. Rebecca says

    October 17, 2014 at 1:34 pm

    5 stars
    I made this for the first time last night and the family loved it! Even my 3 year old ate a whole bowl then proceeded to say, "Let's make it for Sunday, Monday, Tuesday, Wednesday..." :-)

    Reply
  19. Lacy says

    October 12, 2014 at 6:04 pm

    4 stars
    Let me first say I loved the taste of this soup! It is so simple and such little ingredients its taste is surprising because you don't realize how little you need to get so much. I actually didn't have a butternut squash and changed it up quite a bit cuz I used spaghetti squash instead. I skipped the puréed step and left it with the spaghetti squash noodle like. It is still sooo good! I will be making it again... And probably again after that :-)

    Reply
  20. Tiffany says

    October 07, 2014 at 10:52 pm

    Loved this! My whole family loved it, even the picky 5 year old. I will try it with coconut milk next time, just to mix it up a bit :-) I put a little fresh parsley in before serving. Again, this was really good. Thank you for the recipe.

    Reply
  21. Jenny says

    September 14, 2014 at 11:11 pm

    Is this gluten free?

    Reply
    • Assistant to 100 Days (Amy) says

      September 17, 2014 at 1:09 pm

      Yep. There are no gluten ingredients in this recipe. ~Amy

      Reply
  22. Lisa Coker says

    September 14, 2014 at 8:06 pm

    Bet this would also be good if you replaced the cream with coconut milk!

    Reply
    • Laura says

      September 16, 2014 at 5:02 pm

      Brilliant idea :). Looking forward to making this very soon.

      Reply
  23. Kendra Peaslee says

    July 29, 2014 at 9:18 pm

    4 stars
    Hi Lisa,

    My family and I love this soup. I froze butternut squash in advance for less time in the kitchen. I didn't use leeks, but I did add beans. Any cup of beans works whatever your preference. I love the immersion blender,real glad that I got one.

    Reply
  24. Franki says

    March 13, 2014 at 5:03 pm

    5 stars
    I just made this with two frozen bags of organic (one ingredient) pre cut squash, it turned out great. It was a bit thinner than I thought, maybe I didn't use enough squash? I actually don't think it even needs the cream at all.

    Reply
  25. steve parker says

    January 01, 2014 at 7:15 pm

    What would you serve with this soup.it sounds great.

    Reply
    • Assistant to 100 Days (Amy) says

      January 05, 2014 at 9:32 am

      Hi Steve. I would go with a favorite sandwich or quesadilla or a really crunchy salad. ~Amy

      Reply
  26. Amy says

    November 22, 2013 at 11:06 am

    I am planning to use onions instead of leeks. How many should I use?

    Reply
    • Amy says

      November 22, 2013 at 11:42 am

      Never mind. I re-read the recipe.

      Reply
  27. Melissa says

    November 18, 2013 at 3:31 pm

    5 stars
    Made this soup twice now. Used the onion instead of the leek both times because its what I had on hand and it was phenomenal. The second batch of this I made I added in an apple for a sweeter version and came out delicious

    Reply
  28. Chrissy says

    October 21, 2013 at 7:19 pm

    Have you ever tried this in the crockpot? Would love to convert to the crockpot and wondering if I should skip browning the leeks in butter part? Sounds so good!

    Reply
    • Assistant to 100 Days (Amy) says

      October 30, 2013 at 9:04 am

      Hi Chrissy. We haven't but let us know if you do. I would still briefly cook the leeks and ginger just for the enhanced flavor. Lisa does specify to not brown. ~Amy

      Reply
  29. Christy says

    October 17, 2013 at 9:08 am

    Is chicken stock and chicken broth the same thing? If not, how are they different? Thanks! :)

    Reply
    • Assistant to 100 Days (Amy) says

      October 18, 2013 at 8:22 pm

      Hi Christy. The words are often used interchangeably. Technically, however, stock is meant to be a neutral base for soups and such while broth contains seasoning and more body. Broth is just seasoned stalk. ~Amy

      Reply
  30. Jessica says

    October 16, 2013 at 6:52 pm

    When you freeze what do you freeze in? Glass? Plastic containers? Haven't done much freezing yet. Thanks

    Reply
    • Assistant to 100 Days (Amy) says

      October 18, 2013 at 5:42 pm

      Hi Jessica. Yes, we freeze...a lot...and not just leftovers! :) Lisa uses a combination of containers from zipper bags and plastic air tight containers, to freezer safe glass canning jars of all sizes. Here are a couple examples of how she freezes: https://www.100daysofrealfood.com/2013/08/14/real-food-tips-10-recipes-to-freeze-for-school-lunches-which-makes-packing-a-breeze/https://www.100daysofrealfood.com/2012/06/01/preserving-seasonal-foods-berries/. Your freezer can help make food waste a thing of the past and planning ahead much easier. ~Amy

      Reply
  31. Kasey@AllThingsMamma says

    October 09, 2013 at 2:21 pm

    5 stars
    Just made this last night and it was DELICIOUS!!! YUM!! My entire family loved it! THANK YOU!

    Reply
  32. Ceri says

    September 30, 2013 at 12:14 pm

    So good!

    Reply
  33. Lindsey Brader says

    September 26, 2013 at 2:36 pm

    Yum! Just made this and it is great! Thanks for the recipe!

    Reply
  34. Elissa says

    September 26, 2013 at 11:06 am

    Made this soup for the first time, and it was so, so good. Thanks for all the great recipes!

    Reply
  35. Jennifer says

    September 25, 2013 at 10:05 pm

    Thanks for the recipe. It was delicious. We topped ours with Parmesan & black pepper. Yum :-)

    Reply
  36. Klynn says

    September 22, 2013 at 6:56 pm

    Followed the recipe exactly except used ground ginger and was super disappointed:( it had no flavor after all steps I went back and added more ginger then nutmeg and cloves then finally pepper. Just didn't do anything for me:( I love soups of all kinds so I was so excited to try this. Oh well, another soup another day.

    Reply
  37. Denise K. says

    September 19, 2013 at 1:52 pm

    This is my recipe for vegan butternut squash soup. Even omnivores love this soup! http://theheartfulvegan.blogspot.com/2011/09/butternut-squash-soup.html

    Reply
  38. Laura says

    September 19, 2013 at 1:36 pm

    Thanks for reposting, Lisa! I don't think I've tried this one. I need some new recipes ... tried and true good ol' fashioned chili won't work anymore due to my poor little guy's legume allergy.

    Reply
  39. Jessica(Guam) says

    September 14, 2013 at 9:15 pm

    5 stars
    Made this soup last night and it was de-licious!!! :). No one here has ever had squash type soup and it was yummy and really quite simple. The kiddos were so-so about it but they tried it and that is our big rule in this house, everything new has to at least be tried before deciding. But, I will make it again b/c the more consistent you are the more likely kids taste will change and come to like it!! ;) hubby was a little skeptical but after the first bite he was hooked!! The only change i made was using half the amount of ginger b/c i love it but the others are a little sensitive to it and dont like a strong ginger taste. Thanks so much for all you do to bring us such yummy healthy recipes!!! :)

    Reply
  40. Amanda says

    September 04, 2013 at 1:41 pm

    5 stars
    i used the leftover juice from the whole chicken in a crock pot as part of my "broth" portion and it made the BEST BUTTERNUT SQUASH SOUP I EVER PUT IN MY MOUTH! Thanks for both recipes :)

    Reply
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Meet Lisa! Lisa is a best-selling cookbook author, wife, mother, and passionate home cook. Lisa began blogging in 2010 and has created a community of millions of people who share her love of healthy living, real food ingredients, and family recipes.

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