Savory Butternut Squash Soup

Savory Butternut Squash Soup

I’ve been making this savory butternut squash soup on repeat lately.

Something about the combination of the sweet, buttery squash paired with savory herbs and a hint of celery just works and is perfect for enjoying all season long as a lighter, but still festive meal option.

Soup for dinner is also one of my favorite ways to regroup after a day or two of eating out of routine — oh hey Thanksgiving…

By enjoying a liquid meal, eaten alone or paired with some sautéed greens, you’re allowing your digestion to take a break + heal while still giving your body all the nutrition it needs to thrive and your tastebuds something to stay sated and satisfied.

Squash is seasonal eating at its finest and an incredibly rich source of vitamins and antioxidants, such as vitamins A + C, potassium, magnesium, and carotenoids. These boost immunity, support glowing skin, lower blood pressure, tamp-down inflammation, and aid cellular detoxification. Squash is also a lower carbohydrate option compared to sweet potatoes.

And don’t forget the pumpkin seeds! I’m big on textural contrast and these provide the perfect nutty crunch. Not to mention they’re a great source of magnesium and zinc to support your metabolism and immunity.

Don’t forget the toppings!

Crunchy pumpkin seeds, spicy-sweet Aleppo pepper, fresh thyme leaves, and a good drizzle of olive oil + sprinkling of flakey sea salt.

Savoy Butternut Squash Soup



5 cups peeled + cubed butternut squash (~1 medium)
1 tablespoon olive oil
2 tablespoons minced fresh sage, rosemary, and/or thyme (or 2-3 tsp. dried)
Fine sea salt and black pepper, to taste

1 tablespoon olive oil
1 medium onion, chopped
1 medium carrot, chopped
1 rib celery, chopped
2 garlic cloves, minced
Fine sea salt and black pepper, to taste
1/4 tsp. red chili flakes, to taste
4 cups filtered water or broth
1 Tbs. sherry or red wine vinegar, optional


  • Preheat oven to 400°. Line a baking sheet with parchment paper.  Add squash and drizzle with olive oil, then sprinkle with sage, salt and pepper. Toss to coat. Roast 30-35 minutes or until tender, stirring occasionally.

  • Meanwhile, in a large saucepan, heat additional olive oil over medium heat. Add onion, carrot, celery and garlic. Cook and stir 5-8 minutes or until softened and starting to brown. Season with salt and pepper.

  • Add water. Bring to a boil. Reduce heat and cook, uncovered, for 10-15 minutes or until vegetables are tender. Add roasted squash mixture + tablespoon of vinegar if using. 

  • Puree soup using an immersion blender. Or cool soup slightly and puree in batches in a blender, returning to pan to heat through.

  • Store leftovers in fridge up to 3 days or freeze for up to 3 months. Reheat on the stove top adding additional water or broth as needed.


Recipe developed for SWW® by Erin Parekh