A steaming bowl of butternut squash soup with sage is fall in a mug—silky, cozy, and simple. This version is naturally sweet from roasted squash, savory with onions and garlic, and finished creamy (with dairy-free options). I’ve tested it both by roasting and by quick-simmering; roasting delivers deeper caramelized flavor, while a brief simmer keeps weeknights easy. Below is the method I use at home for dependable, restaurant-smooth results in just five steps.
At a Glance
- Servings: 6
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour
- Difficulty: Easy
- Estimated Cost: $8–$12 (US)
Ingredients for Butternut Squash Soup with Sage
- Butternut squash, peeled, seeded, cubed — 3 lb (about 1 large; ~1.36 kg)
- Yellow onion, chopped — 1 large (~220 g)
- Garlic cloves, smashed — 3 (~12 g)
- Fresh sage leaves — 8–10 (plus extra for garnish)
- Carrot, sliced — 1 medium (~80 g)
- Apple, peeled & diced (Honeycrisp or Fuji) — 1 small (~140 g) or 1 tbsp maple syrup
- Olive oil — 2 tbsp (30 ml)
- Vegetable or low-sodium chicken broth — 4 cups (960 ml)
- Coconut milk (unsweetened, full-fat) or heavy cream — ½ cup (120 ml)
- Fine sea salt — 1½ tsp, to taste
- Black pepper — ½ tsp, to taste
- Ground nutmeg — ¼ tsp
- Pinch cayenne or red pepper flakes — optional
- Fresh lemon juice — 1–2 tsp, to finish
- Pepitas (toasted) — 2–3 tbsp, for garnish (optional)
Swaps & Notes (diet-friendly, no alcohol/pork)
| Need | Swap/Note |
|---|---|
| Dairy-free | Use coconut milk or oat cream instead of heavy cream. |
| Gluten-free | Soup is naturally GF; serve with GF bread if desired. |
| Vegetarian/Vegan | Use vegetable broth. |
| No pork | Recipe contains no pork. For a smoky vibe (no bacon), add ¼ tsp smoked paprika or a drop of liquid smoke. |
| No coconut | Use cashew cream (¼ cup cashews + ¼ cup hot water, blended smooth). |
| No apple | Use 1 tbsp maple syrup or skip for a purely savory soup. |
Tested note: Roasting the squash with onion, garlic, and sage concentrates flavor and improves sweetness. Immersion blender yields the smoothest texture with fewer dishes.
Step-by-Step Instructions (Butternut Squash Soup with Sage)
- Roast the base (best flavor).
Heat oven to 425°F (220°C). Toss squash, onion, garlic, and 6 sage leaves with olive oil, ¾ tsp salt, and pepper on a large sheet pan. Roast 25–30 minutes, stirring once, until edges are caramelized.
- Simmer to meld.
Transfer roasted veggies to a pot. Add carrot, apple, nutmeg, cayenne (if using), and broth. Bring to a boil, then lower to a gentle simmer for 10 minutes until everything is very soft.
- Blend until silky.
Add remaining 2–4 sage leaves to the pot. Off heat, blend with an immersion blender until ultra-smooth (or carefully in batches in a blender; vent the lid).
- Finish creamy & brighten.
Stir in coconut milk (or cream). Simmer 2 minutes. Add 1–2 tsp lemon juice and salt to taste (start with the remaining ¾ tsp).
- Garnish & serve.
Ladle into warm bowls. Top with toasted pepitas and crispy sage (quick-fry a few leaves in a teaspoon of olive oil). Crack fresh pepper over the top and serve.
Pro Tips & Variations
- No-peel shortcut: Buy pre-cut squash to cut prep time in half.
- Speed option (no roast): Sauté onion, garlic, and sage in olive oil 5 minutes; add raw squash and the rest, simmer until tender, then blend. Flavor is lighter, but still delicious.
- Ultra-smooth texture: Blend 1–2 extra minutes; thin with hot broth to reach your perfect consistency.
- Herb swap: If you’re out of sage, use thyme (2 tsp leaves) or rosemary (½ tsp, finely chopped).
- Curry twist: Add 2 tsp mild curry powder in Step 2; finish with coconut milk and a squeeze of lime.
- Protein boost: Blend in ½–1 cup cooked white beans for extra body and protein (adjust salt).
- Smoky depth (no bacon): ¼ tsp smoked paprika in Step 2 adds campfire warmth.
- Instant Pot: Sauté onion/garlic/sage, add squash, carrot, apple, broth. Pressure cook 8 minutes, natural release 10, blend, finish creamy.
Serving Suggestions
- Bread: Warm sourdough, garlic bread, or gluten-free baguette.
- Sandwich: Grilled cheese (or dairy-free cheddar on GF bread).
- Salad: Arugula, shaved Parmesan (or vegan parm), lemon vinaigrette.
- Toppings: Pepitas, crispy sage, yogurt or coconut cream swirl, chili crunch, or a drizzle of good olive oil.
Storage & Reheating
Cool within 2 hours.
Fridge: 3–4 days in an airtight container.
Freezer: 2–3 months (leave headspace; thaw overnight in fridge).
Reheat: Stovetop on low until steaming hot (165°F/74°C); add a splash of broth or water if thick. Avoid multiple reheats—portion before storing.
Quick Storage Guide
| Where | Time | Notes |
|---|---|---|
| Refrigerator | 3–4 days | Keep sealed; stir before reheating. |
| Freezer | 2–3 months | Freeze flat in bags or in deli containers. |
| Reheat temp | 165°F (74°C) | Add liquid if needed; do not boil hard after adding cream. |
Troubleshooting
- Too thick? Whisk in hot broth or water, 2–4 tbsp at a time.
- Too thin? Simmer uncovered 5–10 minutes to reduce, or blend in ¼ cup cooked rice/beans.
- Too sweet? Add ½ tsp salt and extra lemon; a dash of apple cider vinegar can balance sweetness.
- Bitter sage? Use fewer fresh leaves at the blend stage, and sauté or roast sage first to mellow it.
- Grainy texture? Blend longer; if using a stand blender, run an extra cycle and strain through a fine mesh for ultra-smooth.
FAQs
Q1: Do I need to peel the butternut squash?
A1: Yes for the silkiest soup. If you’re short on time, use pre-peeled cubes from the store.
Q2: Can I make this butternut squash soup with sage fully vegan?
A2: Absolutely. Use vegetable broth and coconut milk, oat cream, or cashew cream.
Q3: Can I use dried sage?
A3: Yes. Use 1–1½ tsp dried sage, added during the simmer (Step 2). Taste and adjust.
Q4: Will frozen squash work?
A4: It does. Roast from thawed or simmer from frozen; add 5–10 minutes to cook time.
Q5: Can I make it ahead for guests?
A5: Yes. Make 1–2 days ahead; reheat gently and add the creamy component right before serving for best texture.
Nutrition (per serving)
Calories: ~230; Protein: ~4g; Carbs: ~32g; Fat: ~10g