Creamy butternut squash soup

A picture of a creamy, vegan butternut squash soup from the top with a drizzle of olive oil and roasted pumpkin seeds on a linen cloth with garlic and spices

Heartwarming and creamy butternut squash soup, perfect for a chilly afternoon. It tastes great with a drizzle of good quality olive oil and roasted butternut pumpkin seeds.

Butternut squash is very similar in it's sweet, nutty taste to a pumpkin. Its shape is similar to the elongated pear, it has beige-yellow skin and orange flesh. In the lower, bigger part there is a compartment for seeds. Every single part of the squash is edible. The skin has a harder texture and the older the squash the harder the skin, so eating it depends on individual preferences. If you don't want to use the peel in the soup recipe, not to compromise its taste and texture you can peel the squash before baking and make some butternut squash peel chips, by popping them in the oven with some vegetable oil and your favorite spices.

The seeds are amazing when baked/roasted with some good spice mix. They can be used as a topping for this creamy butternut squash soup or as a snack between meals.

Are you ready to make this great vegan autumn soup?

If you like creamy soups, feel free to have a look at this super simple and smooth tomato & mint creamy soup.

Creamy butternut squash soup

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Makes: 3-4 servings                 Time: 15-20 min (+ 70 min bake+ cook)          Difficulty: easy



1400 g (1 small-sized) butternut squash
a bit of vegetable oil

270 g (4 small-sized) onions
60 g (6 big-sized) garlic cloves
30 ml (2 Tbsp) vegetable oil
a pinch of salt

3 g (1 tsp) cumin seeds
3 allspice berries
a pinch or two chili flakes

1 low sodium vegetable bouillon cube
500 ml (2 cups) water

salt & pepper to taste

croutons or roasted squash seeds
good quality olive oil


1. Preheat the oven to 200°C/392°F (conventional settings).

2. Clean the butternut squash, cut into 4 pieces lengthwise and remove the seeds (look Notes & Tips to learn how to make roasted seeds).

3. Rub some vegetable oil into the butternut squash and place on a baking tray lined with baking paper/silicone baking mat.

4. Bake for about 50-60 minutes until soft.

5. In the meantime peel onions and garlic cloves. Cut the onions in two.

6. When the butternut squash is soft peel off the skin if needed (sometimes the skin is soft enough and you can blend it into the soup) and cut into big cubes.

7. In a pot heat vegetable oil and add in the onions, garlic, and a pinch of salt. Let them fry up on each side until there is parts golden-brown.

8. Add in cumin, allspice, and chili flakes and let it fry for another few minutes. If needed add a splash of water to deglaze the pot.

9. Add in the butternut squash, bouillon cube, and water. Bring to the boil, cover the pot with the lid and let it all cook for about 10 minutes or until onions and garlic are soft.

10. Take out the allspice berries using a spoon (be careful not to burn yourself) and blend the soup with an immersion blender or high-speed blender.

11. Add salt and pepper to taste. Serve topped with some croutons or roasted seeds and a splash of good quality olive oil.

Notes and tips:

1. Make sure that the vegetable bouillon cube is vegan. If possible opt for an organic one or make bouillon cubes yourself (recipe coming soon, stay tuned!).
2. To roast the butternut squash seeds, clean them very well, dry gently with a clean kitchen cloth, and mix with some vegetable oil. Add in some salt and your favorite spices (sweet paprika powder, smoked paprika powder,
onion powder, garlic powder, etc. Go crazy!) and add it into the baking tray alongside the butternut squash. Check on them after 30 minutes, if needed bake longer.
3. To make some homemade croutons just cube your favorite bread (can be a few days old bread too!) and toss in a bowl with some vegetable oil and your favorite seasoning. Cook on the pan until they become crunchy and you are all set!
4. If you want, you can peel the butternut squash before baking and toss the peels in vegetable oil and seasoning and bake them in the oven to get some peel chips.





A picture of a creamy, vegan butternut squash soup from the side with a drizzle of olive oil and roasted pumpkin seeds on a linen cloth with garlic and spices
A picture of a creamy, vegan butternut squash soup from the top with a drizzle of olive oil and roasted pumpkin seeds on a linen cloth with garlic and spices

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