A spoonful of creamy butternut squash soup with sage is pure autumn in a bowl. Golden, velvety, and downright cozy—honestly, I crave this every time the leaves start turning. The aroma of roasted butternut squash mingling with earthy sage just wraps you up, practically like a blanket for your taste buds (and your soul, if I’m being dramatic).
I first stumbled on this recipe during a chilly October weekend when my local farmer’s market was overflowing with squash. The first time I tried adding fresh sage, it was a total game changer—suddenly, the soup had this woodsy depth that made it feel restaurant-worthy but still totally homemade. Over the years, I’ve tweaked things a bit, tested it with different broths, and even threw in a splash of cream for good measure. Each batch just seems to get better.
This creamy butternut squash soup recipe is my go-to for weeknights, lazy Sundays, and those “I-need-comfort-food-but-not-heavy” moments. It’s wholesome, rich in flavor, and super easy to whip up. Plus, it’s perfect if you’re feeding picky eaters or want something that feels special but doesn’t require a ton of work. Whether you’re new to squash soups or a seasoned pro, this version—with sage—hits all the right notes. If you’re anything like me, you’ll want to make a double batch for leftovers (and yes, it freezes like a dream). Let’s get into why creamy butternut squash soup with sage deserves a spot in your fall rotation.
Why You’ll Love This Creamy Butternut Squash Soup Recipe
- Quick & Easy: You can have this soup on the table in under 45 minutes, which is perfect for busy nights or when you want something hearty without spending hours in the kitchen.
- Simple Ingredients: No need for a fancy shopping list—most of the ingredients are pantry staples or easy-to-find produce. I’ve made it with squash from the grocery store and from my neighbor’s garden, and it always turns out great.
- Perfect for Fall Gatherings: This soup is a crowd-pleaser for cozy dinners, Friendsgiving, and even holiday lunches. The rich, creamy texture feels indulgent, but it’s loaded with good-for-you veggies.
- Crowd-Pleaser: I’ve served this to kids, adults, vegetarians, and even picky eaters. Every time, I get requests for seconds (and the recipe!).
- Unbelievably Delicious: The combination of sweet butternut squash, fragrant sage, and a hint of cream is just—well, magical. There’s a silky mouthfeel that’s both comforting and kind of luxurious, but it’s totally fuss-free.
What makes this creamy butternut squash soup recipe stand out? First, I blend the squash until it’s ultra-smooth, so you get that restaurant-level texture. Second, using fresh sage (rather than dried) gives the soup a bright, herbaceous note that cuts through the sweetness. I’ve tried it with different squashes and even added carrots for extra color—each tweak brings something new, but the core flavors just work.
This isn’t just another butternut squash soup. It’s the one that makes you pause for a second after the first bite and think, “Wow, I made this?” It’s soul-soothing, surprisingly healthy, and feels custom-built for sweater weather. Whether you want to impress guests or just treat yourself, this recipe delivers big flavor and cozy vibes every time.
What Ingredients You Will Need
This creamy butternut squash soup recipe uses fresh, wholesome ingredients that come together for bold flavor and a perfectly smooth texture. Most are easy to find and simple to substitute if needed, so don’t stress if you’re missing one or two—you can still make it work!
- For the Soup Base:
- Butternut squash (about 2 lbs/900g, peeled, seeded, and cubed) – The star of the show; look for firm, unblemished squash.
- Yellow onion (1 medium, diced) – Adds a gentle sweetness and depth.
- Garlic cloves (2-3, minced) – For that savory kick; use more if you’re a garlic lover.
- Carrot (1 large, diced) – Optional, but brings extra color and subtle sweetness.
- Celery stalk (1, diced) – Boosts the aromatic base.
- Apple (1 small, peeled and chopped) – A tip I picked up from a friend; it brightens the soup and balances the squash’s earthiness.
- For Flavor & Creaminess:
- Fresh sage leaves (6-8, chopped) – Earthy and aromatic; dried sage works in a pinch, but fresh is best.
- Low-sodium vegetable broth (4 cups / 950ml) – Keeps things light; chicken broth works if you’re not vegetarian.
- Heavy cream (1/2 cup / 120ml) – For ultimate creaminess; you can swap in coconut milk for dairy-free.
- Olive oil (2 tbsp / 30ml) – For roasting and sautéing; adds richness.
- Salt (1 tsp or to taste) – Essential for flavor balance.
- Black pepper (1/4 tsp or to taste) – Adds a little bite.
- Pinch of nutmeg (optional) – Gives a warm undertone; I love this tiny detail in fall soups.
- Optional Garnishes:
- Pumpkin seeds (for crunch)
- Extra sage leaves, fried or fresh
- Crème fraîche or yogurt swirl (if you want a little tang)
- Red pepper flakes (for a hint of heat)
You can swap in sweet potatoes if you’re out of squash, or use leeks instead of onion for a subtler flavor. For a vegan version, coconut cream works beautifully and adds a faint tropical note. If you want a lower-carb option, try swapping the carrot or apple for extra celery. I usually use Pacific Foods broth and Kerrygold cream for best taste, but any good brand will do. In summer, you can add fresh corn for a twist, or toss in roasted red peppers for a smoky vibe.
Equipment Needed
- Large soup pot or Dutch oven: I prefer a heavy-bottomed pot for even heat—mine’s a trusty old enameled Dutch oven that’s survived years of soup making.
- Baking sheet: For roasting the squash; a rimmed sheet helps keep everything tidy.
- Sharp chef’s knife: Essential for prepping squash—trust me, a dull knife makes this way harder.
- Cutting board: Get a sturdy one; slippery squash is no joke.
- Blender or immersion blender: For that luscious, creamy texture. Immersion blenders mean less cleanup, but regular blenders work just as well—just blend in batches and watch out for hot steam.
- Wooden spoon: For stirring without scratching your pot.
- Ladle: For serving those perfect bowls.
No immersion blender? No problem—just use a standard blender (let the soup cool a bit before blending to avoid accidents). If you don’t have a Dutch oven, a regular soup pot gets the job done. My original baking sheet has a few “battle scars,” but it still works fine; just line with parchment for easy cleanup. If your knife isn’t super sharp, microwave the squash for 30 seconds to soften it for easier cutting. For budget-friendly tools, try OXO or Farberware—they last well and don’t break the bank.
Keep your immersion blender clean by pulsing it in a bowl of warm, soapy water after each use (that tip saved me from many sticky soup messes!).
Preparation Method
- Prep the Squash:
Preheat your oven to 400°F (200°C). Peel and seed your butternut squash, then chop into 1-inch (2.5cm) cubes. Toss the cubes with 1 tbsp olive oil and a pinch of salt on a baking sheet—spread them out so they roast evenly. - Roast the Squash:
Slide the baking sheet into the oven and roast for 25-30 minutes, flipping halfway through. The squash should be golden and fork-tender. You’ll know it’s done when your kitchen smells sweet and nutty—don’t worry if some edges caramelize, that’s flavor gold. - Sauté the Aromatics:
While the squash is roasting, heat 1 tbsp olive oil in your soup pot over medium heat. Add diced onion, celery, carrot, and apple. Cook for about 6-8 minutes, stirring occasionally, until everything softens and the onions turn translucent. Toss in the garlic and chopped sage for the last minute—your kitchen will smell amazing. - Add Roasted Squash:
Once the squash is ready, add it to the pot with the aromatics. Stir everything together, letting the flavors mingle for a minute or two. - Add Broth & Simmer:
Pour in 4 cups (950ml) vegetable broth. Scrape up any bits stuck to the bottom of the pot (that’s flavor!). Add salt, pepper, and a pinch of nutmeg if using. Bring to a gentle boil, then reduce the heat and simmer for 12-15 minutes. Everything should be very soft and easy to blend. - Blend the Soup:
Turn off the heat. Use an immersion blender right in the pot, or carefully ladle the soup into a countertop blender (work in batches if needed). Blend until silky smooth—no lumps! If it’s too thick, add a splash more broth. - Finish with Cream:
Stir in the heavy cream (or coconut milk for dairy-free). Taste and adjust seasoning—sometimes a little extra salt or pepper is all it needs. Warm gently over low heat for a minute or two, but don’t let it boil. - Serve & Garnish:
Ladle into bowls and finish with your favorite garnishes—fried sage leaves, pumpkin seeds, a dollop of crème fraîche, or a sprinkle of red pepper flakes. Serve hot and enjoy!
Troubleshooting Tips: If your soup is too thick, thin with extra broth. If it’s bland, add more salt or fresh sage. For a smoother texture, pass the soup through a fine mesh sieve (I rarely bother, but it’s a pro move). If your squash isn’t roasting evenly, spread the cubes out and don’t crowd the pan. For batch cooking, double the recipe—just use a larger pot. And if you ever get a burnt onion, don’t panic; just scoop out the burnt bits before adding the broth.
My favorite sensory cue: when the soup looks glossy and completely lump-free, you’re ready for cream. If you want a shortcut, use pre-cubed squash (no judgment—life’s busy!). I always taste before serving, just to make sure the flavors pop.
Cooking Tips & Techniques
Here’s where years of squash soup-making come in handy. Roasting the squash brings out natural sweetness—don’t skip this step, even if you’re tempted to boil everything. I learned the hard way that boiled squash tastes flat, while roasted squash tastes deep and caramelized.
Use fresh sage whenever possible; dried sage just isn’t the same (trust me, I tried it in a pinch and the flavor didn’t shine). If you accidentally over-salt, toss in a peeled potato and simmer for a few minutes—then remove it before blending. The potato helps absorb some excess salt (a trick my grandma taught me).
Don’t rush the blending. A minute extra gets you from “grainy” to “restaurant-smooth.” If using a countertop blender, always vent the lid and blend in small batches to avoid soup explosions (I’ve definitely learned this the messy way). For multitasking, prep garnishes while the soup simmers—fried sage takes 30 seconds in hot oil and looks super fancy.
Consistency is key: make sure your squash cubes are all roughly the same size for even roasting. Taste as you go—sometimes the squash is sweeter or milder depending on the season, so adjust salt and acid (a splash of lemon juice works wonders if it tastes too heavy). If your soup’s too thin, simmer uncovered for a few minutes to thicken. For extra richness, add a knob of butter at the end.
Variations & Adaptations
One of the best parts of creamy butternut squash soup with sage is its flexibility. Here are a few ways I’ve switched things up over the years:
- Vegan/Dairy-Free: Swap heavy cream for full-fat coconut milk or cashew cream. Use olive oil or vegan butter for sautéing.
- Spicy Version: Add a pinch of cayenne pepper or swirl in some harissa for heat. Red pepper flakes as garnish also work well.
- Low-Carb/Keto: Leave out the carrot and apple, and use extra celery or cauliflower for bulk. Stick to unsweetened almond milk for creaminess.
- Seasonal Twist: In summer, add fresh corn kernels or roasted red peppers for a different flavor profile.
- Flavor Customization: Try adding curry powder or garam masala for a warm, spiced version. A tablespoon of maple syrup will amp up the sweetness if your squash isn’t super ripe.
If you have nut allergies, stick to coconut or oat milk for creaminess. Gluten isn’t an issue here, so no worries for GF folks. I’ve made a version with parsnips instead of carrots (it’s good, but a bit earthier). For a smoky note, roast the squash with a little smoked paprika. My personal favorite variation: adding roasted garlic in with the squash—gives a mellow, sweet depth that’s just unbeatable.
Serving & Storage Suggestions
This creamy butternut squash soup with sage is best served piping hot, topped with a swirl of cream or yogurt and a sprinkle of toasted pumpkin seeds. For a beautiful presentation (hello, Pinterest-worthy bowls!), add a fried sage leaf and a crack of black pepper.
Pair it with warm crusty bread, a simple green salad, or even a grilled cheese sandwich for a full meal. I love serving it in rustic ceramic bowls—makes it feel extra cozy. For drinks, a crisp apple cider or a light white wine is perfect.
Leftovers keep well in the fridge for up to 4 days (airtight container, please). To freeze, cool the soup completely, portion into freezer-safe containers, and freeze for up to 3 months. Thaw overnight in the fridge, then reheat gently on the stovetop—add a splash of broth or cream if it’s thickened up. The flavor actually deepens over time, so it’s even better the next day. For quick lunches, portion into single servings and grab one when you need a healthy, comforting pick-me-up.
Nutritional Information & Benefits
One serving (about 1 cup/250ml) of creamy butternut squash soup with sage is roughly:
- Calories: ~180
- Fat: 8g (mostly from cream and olive oil)
- Carbs: 25g
- Fiber: 4g
- Protein: 3g
Butternut squash is packed with vitamin A, vitamin C, potassium, and fiber—great for immune support and digestive health. Sage adds antioxidants and is known for its anti-inflammatory benefits. This soup is naturally gluten-free, and easily made vegan or dairy-free. If you have nut allergies, stick with coconut or oat milk for creaminess. Personally, I love how light this soup feels, but it’s still filling enough for dinner.
It’s a smart choice for anyone watching calories or carbs, and honestly, it makes me feel good knowing I’m getting a big dose of veggies in every bowl!
Conclusion
If you’re searching for the ultimate fall comfort food, creamy butternut squash soup with sage absolutely fits the bill. It’s easy, customizable, and just downright delicious. Whether you’re new to homemade soups or looking to upgrade your usual routine, this recipe is simple enough for weeknights but special enough for holidays.
I make this soup every year, and it never fails to lift my mood (and impress anyone who tries it). Don’t be afraid to tweak it—add more sage, swap the cream, or toss in your favorite spices. Make it your own!
So, what do you think? Will this cozy soup make it onto your fall menu? I’d love to hear your tweaks or see your soup pics—drop a comment below, share with fellow soup-lovers, or tag me if you post your version. Here’s to good food, good company, and warm bowls all season long!
Frequently Asked Questions
Can I use frozen butternut squash for this soup?
Absolutely! Frozen squash works great and saves time on prep. Just roast it straight from frozen—add a few extra minutes if needed.
How do I make this soup vegan?
Swap the heavy cream for coconut milk or any unsweetened non-dairy cream. Use vegetable broth, and you’re all set!
Can I freeze creamy butternut squash soup?
Yes, this soup freezes well for up to 3 months. Cool completely, store in freezer-safe containers, and thaw overnight in the fridge before reheating.
What’s the best way to blend hot soup safely?
If you’re using a countertop blender, let the soup cool a little, blend in small batches, and vent the lid to avoid steam buildup. Immersion blenders work right in the pot for less mess.
How can I make the soup thicker or thinner?
For a thicker soup, simmer uncovered to evaporate liquid. For a thinner texture, add extra broth or water a little at a time until you like it.
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Creamy Butternut Squash Soup with Sage
- Total Time: 50 minutes
- Yield: 6 servings 1x
Description
This creamy butternut squash soup is velvety, comforting, and packed with autumn flavors. Roasted squash and fresh sage create a restaurant-worthy soup that’s easy enough for weeknights and special enough for holidays.
Ingredients
- 2 lbs butternut squash, peeled, seeded, and cubed
- 1 medium yellow onion, diced
- 2–3 garlic cloves, minced
- 1 large carrot, diced (optional)
- 1 celery stalk, diced
- 1 small apple, peeled and chopped
- 6–8 fresh sage leaves, chopped
- 4 cups low-sodium vegetable broth
- 1/2 cup heavy cream (or coconut milk for dairy-free)
- 2 tbsp olive oil
- 1 tsp salt, or to taste
- 1/4 tsp black pepper, or to taste
- Pinch of nutmeg (optional)
- Pumpkin seeds (optional, for garnish)
- Extra sage leaves, fried or fresh (optional, for garnish)
- Crème fraîche or yogurt swirl (optional, for garnish)
- Red pepper flakes (optional, for garnish)
Instructions
- Preheat oven to 400°F (200°C). Peel and seed butternut squash, then chop into 1-inch cubes. Toss with 1 tbsp olive oil and a pinch of salt on a baking sheet.
- Roast squash for 25-30 minutes, flipping halfway, until golden and fork-tender.
- While squash roasts, heat 1 tbsp olive oil in a large soup pot over medium heat. Add onion, celery, carrot, and apple. Cook 6-8 minutes until softened and onions are translucent.
- Add garlic and chopped sage, sauté for 1 minute.
- Add roasted squash to the pot and stir to combine.
- Pour in vegetable broth, add salt, pepper, and nutmeg if using. Bring to a gentle boil, then reduce heat and simmer for 12-15 minutes until all vegetables are very soft.
- Turn off heat. Blend soup with an immersion blender in the pot, or carefully transfer to a countertop blender in batches. Blend until silky smooth.
- Stir in heavy cream (or coconut milk). Taste and adjust seasoning as needed. Warm gently over low heat for 1-2 minutes, do not boil.
- Ladle into bowls and garnish with pumpkin seeds, fried sage leaves, crème fraîche, or red pepper flakes as desired. Serve hot.
Notes
Roasting the squash is key for deep flavor. Use fresh sage for best results. For vegan or dairy-free, substitute coconut milk for cream. Soup freezes well for up to 3 months. Adjust thickness with more broth or by simmering uncovered. Taste and adjust seasoning before serving.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Soup
- Cuisine: American
Nutrition
- Serving Size: 1 cup (about 250ml)
- Calories: 180
- Sugar: 8
- Sodium: 450
- Fat: 8
- Saturated Fat: 3
- Carbohydrates: 25
- Fiber: 4
- Protein: 3
Keywords: butternut squash soup, creamy soup, fall recipes, sage, vegetarian, comfort food, easy soup, gluten-free, autumn, healthy soup
