Roasted Butternut Squash Soup

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I love soup. You give me a bowl of warm soup and I am your best friend! Warm soup. Not cold soup. I can’t stand cold soup. Or tomato-based soups. I am sorry for my Italian friends but do not like Minestrone soup. Or tomato bisque. Nope, I will pass on both. But other than those, I love me a nice warm bowl of soup.

Years ago I went to a restaurant and ordered my first bowl of butternut soup. It was ok, it wasn’t bad, but it needed something. So I went home determined to come up with a recipe for butternut squash soup. Throughout the years, I have tweaked until it is the beauty that I make today! I am always tweaking recipes. I guess is the scientist part of me, always tinkering with recipes to improve the taste, the texture or the look. But I digress.

The first time I made this recipe, I made it with Calabaza (Caribbean or West Indies squash). Growing up, calabaza was a staple in our house. My mom would boil it, put it in beans or make it in fritters. My grandma Berta would make the most delicious “torta de calabaza”, a crustless squash pie that it was to die for! So when it was time to make my first squash soup, it was natural I used calabaza. And you know what, it came out fantastic!! I loved it! So then, it was more time to experiment and I made the soup using other squashes and pumpkins: acorn, butternut, buttercup, and Kabocha (Japanese pumpkin). And the result: they were awesome!! You can make this soup pretty much with any of those, it will turn out delicious!

I added sweet potatoes to the soup to help give it a little more body. Squash can be a little watery, so the starch from the potatoes will help give firmness to the soup. And roasted potatoes go so well with squash, they enhance each other’s flavor!

I prefer to roast the squash and sweet potatoes before cooking into the soup. Roasting highlights the sugars on the squash and makes the flavors pop! I cook it with skin and then just scoop it, but you could peel it and cut it into pieces if you prefer. You could use a can, or boil them, but you will be missing a lot of flavor and nutrients.

You will need some kind of blending machine to run your soup through. You could have the soup chunky if you prefer it that way, but it is so much better when it silky and smooth. I used my blender, but you could use a food processor or an immersion blender. They both will do the trick. An immersion blender would the best because it will save you the extra step of pouring into blender back and forth. When you are cooking the soup, one good word of advice: watch out! It is HOT! That deliciousness starts to bubble and if it falls on your skin, you will remember it!

Don’t throw away the seeds! Roasted, they are so good. I included a recipe on how to roast the seeds, is very simple and adds crunchiness to the soup. I love it!

Roasted Butternut Squash Soup

Course: Main Course, Side Dish
Cuisine: American, Caribbean
Prep Time: 20 minutes
Cook Time: 1 hour 50 minutes
Total Time: 2 hours 10 minutes
Servings: 8
Calories: 257 kcal
Author: Victor Zeno

This time of the year, with such abundance of pumpkin and squash, why not warm yourself up with a hearty velvety delicious soup. I am using butternut squash and sweet potatoes, but it can easily be replaced by acorn squash, baking pumpkin, Calabaza (Caribbean squash) or any other squash you enjoy. The soup is creamy, warm and will lift your spirits! 



Roasted Butternut squash and sweet potatoes

  • 4 lbs butternut squash 1 large
  • 1.5 lbs sweet potatoes 2 medium
  • olive oil
  • salt
  • pepper


  • 1 cup onions chopped
  • 1 cup carrots chopped
  • 1 tsp garlic minced
  • 1 tsp ginger minced
  • 2 tbsp butter
  • 1 tsp olive oil
  • 1 tsp thyme
  • 1 bay leaf
  • 4 cups chicken broth
  • 1 tbsp brown sugar optional
  • ¼ tsp cinnamon
  • ¼ tsp allspice
  • 1 cup half and half
  • Salt
  • Black pepper



  1. Preheat oven to 400 degrees F. Cut the squash from top to bottom and scoop all the seeds. Cut the sweet potatoes lengthwise. Place all the parts in a baking sheet and drizzle with olive oil, salt, and pepper. Cook in the oven for an hour or until the squash and sweet potatoes are easily pierced by a fork or the tip of a knife.
  2. Once they are cool, spoon them into a container and discard the skins.


  1. In a large saucepan, melt the butter, add the olive oil and sauté the onions, carrots, garlic, and ginger. Cook until softened. Season with salt, pepper, and thyme.
  2. Add the bay leaf, the roasted squash, sweet potatoes, and chicken broth and simmer for 20 minutes. using an immersion blender, blend soup until creamy. If you do not have an immersion blender, carefully transfer batches of the hot soup to a blender.
  3. Return the soup to the saucepan and add cinnamon, allspice and half & half. Simmer for 15 minutes.
  4. Garnish with roasted butternut squash seeds and cracked black pepper.
Nutrition Facts
Roasted Butternut Squash Soup
Amount Per Serving
Calories 257 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 4g25%
Cholesterol 18mg6%
Sodium 524mg23%
Potassium 1218mg35%
Carbohydrates 47g16%
Fiber 7g29%
Sugar 10g11%
Protein 5g10%
Vitamin A 36370IU727%
Vitamin C 58.3mg71%
Calcium 173mg17%
Iron 2.3mg13%
* Percent Daily Values are based on a 2000 calorie diet.

Roasted Butternut Squash Seeds

Course: Side Dish
Cuisine: American
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Calories: 121 kcal

Why throw away the seeds from your squash, when you can roast them? It is very simple to do and they are delicious. 




  • 1 cup butternut squash seeds
  • 1 tbsp olive oil
  • Salt
  • Pepper



  1. Preheat the oven to 275 degrees F (135 degrees C). Line a baking sheet with parchment paper or aluminum foil.
  2. After removing the seeds from the squash, rinse with water, and remove any strings and bits of squash. Pat dry, and place in a small bowl. Stir the olive oil and salt into the seeds until evenly coated. Spread out in an even layer on the prepared baking sheet.
  3. Bake for 15 minutes, or until seeds start to pop. Remove from oven and cool on the baking sheet before serving.

Recipe Notes

You can do this with the seeds of any squash or pumpkin. Add a little of cayenne pepper for spicier seeds. If you want them a little bit crunchier, increase the temperature to 300 degrees F and roast for 15 minutes or until you reach the desired crunchiness. 

Nutrition Facts
Roasted Butternut Squash Seeds
Amount Per Serving
Calories 121 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 1g6%
Cholesterol 0mg0%
Sodium 291mg13%
Potassium 129mg4%
Carbohydrates 1g0%
Fiber 1g4%
Sugar 0g0%
Protein 4g8%
Vitamin C 0.3mg0%
Calcium 7mg1%
Iron 1.4mg8%
* Percent Daily Values are based on a 2000 calorie diet.
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