I’m sharing my Healthy Squash Soup that combines roasted garlic and aromatic spices with simple pantry staples and stays freezer-friendly for easy fall meal prep.
I never thought a bowl could flip my whole fall dinner plan. This Butternut Squash Soup Roasted sneaks in layers of heat and smoke, with roasted garlic that turns almost caramel, not what you’d expect.
I love the way butternut squash becomes sweet when roasted, and I tweak the heat until it feels right, sometimes a little more, sometimes less. It’s simple, but every spoonful asks a question, like why didn’t I try this sooner.
Make it for friends who think soup is boring, and watch their faces when they take the first taste.
Ingredients
- Butternut squash: Sweet, rich in beta carotene and fiber, boosts vitamin A and adds body.
- Sweet potatoes: Naturally sweet, high fiber and complex carbs, vitamin C and potassium.
- Roasted garlic: Soft mellow garlic adds savory depth, contains antioxidants and gut friendly compounds.
- Coconut milk or yogurt: Creamy richness, adds healthy fats or protein, balances heat.
- Spice blend: Cumin, coriander, smoked paprika and cayenne layer warmth smoky and mildly spicy flavor.
- Olive oil: Adds healthy monounsaturated fats, helps flavor carry, lightly sautés aromatics for depth.
- Pumpkin seeds: Crunchy topping, adds protein and zinc, makes dish feel more satisfying and nutty.
Ingredient Quantities
- 2 pounds butternut squash peeled seeded and cubed about 1 medium
- 1 pound sweet potatoes peeled and cubed about 2 medium
- 1 large yellow onion chopped
- 1 head garlic roasted
- 2 tablespoons olive oil
- 4 cups low sodium vegetable broth plus 1 to 2 cups more as needed
- 1 cup canned coconut milk or plain yogurt for creaminess optional
- 1 tablespoon maple syrup or honey optional
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon ground ginger
- 1/4 to 1/2 teaspoon cayenne pepper or red pepper flakes to taste
- 1 teaspoon kosher salt plus more to taste
- 1/4 teaspoon black pepper
- Juice of 1 lime or lemon optional
- Chopped cilantro or parsley for garnish optional
- 1/4 cup roasted pumpkin seeds or pepitas for garnish optional
How to Make this
1. Preheat oven to 400°F (200°C). Slice off the top of the garlic head, drizzle a little of the olive oil over the exposed cloves, wrap in foil and roast 30 to 40 minutes until soft and caramelized.
2. Peel, seed and cube the butternut squash and peel and cube the sweet potatoes. Toss them with the remaining olive oil, 1 teaspoon kosher salt and a little black pepper, spread on a rimmed baking sheet in a single layer and roast 25 to 30 minutes until edges are browned and they’re tender.
3. While veg roast, chop the onion. In a large soup pot over medium heat add a splash of oil if needed and cook the onion until translucent about 6 to 8 minutes, stir every now and then so it doesnt burn.
4. Add the ground spices to the onion: 1 teaspoon cumin, 1 teaspoon coriander, 1 teaspoon smoked paprika, 1/2 teaspoon cinnamon, 1/2 teaspoon ground ginger and 1/4 to 1/2 teaspoon cayenne or red pepper flakes. Cook 30 to 60 seconds until fragrant, this wakes up the spices.
5. Squeeze the soft roasted garlic cloves out of the skins into the pot, then add the roasted squash and sweet potatoes. Pour in 4 cups low sodium vegetable broth, bring to a simmer and reduce heat. Simmer gently 10 to 15 minutes so the flavors marry, add 1 to 2 cups more broth as needed for a looser consistency.
6. Puree the soup until silky smooth with an immersion blender right in the pot, or work in batches in a countertop blender taking care to vent the lid. If using a blender, cover the lid with a towel and fill only halfway to avoid splatters.
7. Stir in 1 cup canned coconut milk or plain yogurt if using, and 1 tablespoon maple syrup or honey if you like a touch of sweetness. Warm through but dont boil if you used yogurt. Taste and adjust salt, pepper and cayenne.
8. Finish with the juice of 1 lime or lemon if you want brightness, then ladle into bowls. Top with chopped cilantro or parsley and 1/4 cup roasted pumpkin seeds or pepitas for crunch, and a little extra drizzle of coconut milk if you like.
9. To freeze: cool completely, portion into airtight containers or freezer bags and freeze up to 3 months. Thaw overnight in the fridge and reheat gently on the stove, add a splash of broth if it’s too thick.
Equipment Needed
1. Rimmed baking sheet for roasting the squash and sweet potatoes
2. Aluminum foil to wrap the garlic
3. Chef’s knife for chopping and cubing
4. Vegetable peeler for the butternut and sweet potatoes
5. Large cutting board, preferably roomy so stuff doesnt slip
6. Large soup pot or Dutch oven for sautéing and simmering
7. Immersion blender or countertop blender (if using a blender vent the lid and cover with a towel)
8. Measuring cups and spoons for the broth, spices and maple syrup
9. Wooden spoon or heatproof spatula plus a ladle for serving
FAQ
Spicy Butternut Squash Sweet Potato Soup Recipe Substitutions and Variations
- Butternut squash: swap with kabocha squash, sugar pumpkin, or even extra sweet potato, just note cook times vary, kabocha is denser so roast longer
- Sweet potatoes: sub with carrots, golden beets, or canned pumpkin puree (if using puree thin with an extra 1/2 to 1 cup broth)
- Canned coconut milk or plain yogurt: use canned evaporated milk, blended soaked cashews for a cashew cream, or full fat Greek yogurt (stir in off heat to avoid curdling)
- Maple syrup or honey: replace with agave nectar, brown sugar dissolved in a little hot broth, or date syrup for a deeper sweet note
Pro Tips
1) Roast for real flavor, not just to soften. Make sure the squash and sweet potato pieces are in a single layer with space between them so they brown instead of steam. If the pan looks crowded, split into two sheets, and let the edges get nice and caramelized, they add big depth to the soup.
2) Bloom your spices and taste as you go. Cook them in the onion oil till they smell fragrant for 30 to 60 seconds, then add a little at first and adjust after blending. Spice levels change after simmering and freezing so add cayenne slowly, you can always add more but you cant take it away.
3) Be safe and control texture when blending. If using a countertop blender, let the soup cool a bit, fill the jar only halfway and cover the lid with a towel while venting, blend in batches. For a super silky finish, push the blended soup through a fine mesh strainer or use an immersion blender and go slow.
4) Finish and store smartly. Add citrus and extra salt only at the end to brighten flavors, and heat gently if you used yogurt so it does not split. When freezing, under-season slightly because cold dulls flavor, then re-season and add a splash of broth when reheating to bring it back to life.
Spicy Butternut Squash Sweet Potato Soup Recipe
I’m sharing my Healthy Squash Soup that combines roasted garlic and aromatic spices with simple pantry staples and stays freezer-friendly for easy fall meal prep.
6
servings
329
kcal
Equipment: 1. Rimmed baking sheet for roasting the squash and sweet potatoes
2. Aluminum foil to wrap the garlic
3. Chef’s knife for chopping and cubing
4. Vegetable peeler for the butternut and sweet potatoes
5. Large cutting board, preferably roomy so stuff doesnt slip
6. Large soup pot or Dutch oven for sautéing and simmering
7. Immersion blender or countertop blender (if using a blender vent the lid and cover with a towel)
8. Measuring cups and spoons for the broth, spices and maple syrup
9. Wooden spoon or heatproof spatula plus a ladle for serving
Ingredients
2 pounds butternut squash peeled seeded and cubed about 1 medium
1 pound sweet potatoes peeled and cubed about 2 medium
1 large yellow onion chopped
1 head garlic roasted
2 tablespoons olive oil
4 cups low sodium vegetable broth plus 1 to 2 cups more as needed
1 cup canned coconut milk or plain yogurt for creaminess optional
1 tablespoon maple syrup or honey optional
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon smoked paprika
1/2 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 to 1/2 teaspoon cayenne pepper or red pepper flakes to taste
1 teaspoon kosher salt plus more to taste
1/4 teaspoon black pepper
Juice of 1 lime or lemon optional
Chopped cilantro or parsley for garnish optional
1/4 cup roasted pumpkin seeds or pepitas for garnish optional
Directions
- Preheat oven to 400°F (200°C). Slice off the top of the garlic head, drizzle a little of the olive oil over the exposed cloves, wrap in foil and roast 30 to 40 minutes until soft and caramelized.
- Peel, seed and cube the butternut squash and peel and cube the sweet potatoes. Toss them with the remaining olive oil, 1 teaspoon kosher salt and a little black pepper, spread on a rimmed baking sheet in a single layer and roast 25 to 30 minutes until edges are browned and they're tender.
- While veg roast, chop the onion. In a large soup pot over medium heat add a splash of oil if needed and cook the onion until translucent about 6 to 8 minutes, stir every now and then so it doesnt burn.
- Add the ground spices to the onion: 1 teaspoon cumin, 1 teaspoon coriander, 1 teaspoon smoked paprika, 1/2 teaspoon cinnamon, 1/2 teaspoon ground ginger and 1/4 to 1/2 teaspoon cayenne or red pepper flakes. Cook 30 to 60 seconds until fragrant, this wakes up the spices.
- Squeeze the soft roasted garlic cloves out of the skins into the pot, then add the roasted squash and sweet potatoes. Pour in 4 cups low sodium vegetable broth, bring to a simmer and reduce heat. Simmer gently 10 to 15 minutes so the flavors marry, add 1 to 2 cups more broth as needed for a looser consistency.
- Puree the soup until silky smooth with an immersion blender right in the pot, or work in batches in a countertop blender taking care to vent the lid. If using a blender, cover the lid with a towel and fill only halfway to avoid splatters.
- Stir in 1 cup canned coconut milk or plain yogurt if using, and 1 tablespoon maple syrup or honey if you like a touch of sweetness. Warm through but dont boil if you used yogurt. Taste and adjust salt, pepper and cayenne.
- Finish with the juice of 1 lime or lemon if you want brightness, then ladle into bowls. Top with chopped cilantro or parsley and 1/4 cup roasted pumpkin seeds or pepitas for crunch, and a little extra drizzle of coconut milk if you like.
- To freeze: cool completely, portion into airtight containers or freezer bags and freeze up to 3 months. Thaw overnight in the fridge and reheat gently on the stove, add a splash of broth if it's too thick.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 474g
- Total number of serves: 6
- Calories: 329kcal
- Fat: 15.3g
- Saturated Fat: 7.8g
- Trans Fat: 0g
- Polyunsaturated: 1.2g
- Monounsaturated: 4.8g
- Cholesterol: 0mg
- Sodium: 333mg
- Potassium: 933mg
- Carbohydrates: 46g
- Fiber: 6.8g
- Sugar: 11g
- Protein: 6.5g
- Vitamin A: 18300IU
- Vitamin C: 41mg
- Calcium: 83mg
- Iron: 1.3mg
