Creamy Butternut Squash Sage Soup
A simple, wholesome soup that brings comforting fall flavors to your table any time of year!Looking for an easy, nourishing soup that the whole family will love? This Butternut Squash Sage Soup is velvety smooth, naturally sweet, and packed with wholesome ingredients. We start by baking a whole butternut squash until perfectly tender, then sauté fragrant onions and fresh sage in butter (or a dairy-free alternative). Everything blends into a silky, luxurious soup that feels special but stays light and healthy.It’s naturally gluten-free and can be made fully dairy-free — perfect for vegan days, busy weeknights, or picky eaters. Serve it as a cozy starter or light main meal alongside sautéed collard greens and seared tofu for a plant-based dinner, or pair it with homemade sautéed ground meat for heartier family appetites.Why You’ll Love This Recipe:Simple one-pot style after roastingBudget-friendly and uses pantry staplesKid-approved mild sweetness from the squashReady in under 2 hours (mostly hands-off baking time)Make-ahead friendly — tastes even better the next day!Naturally gluten-free and easily dairy-freeVersatile for vegan or meat-loving meals
Yield: 4 people
Calories: 220kcal
Cost: $9
Materials
- Ingredients
- 1 medium butternut squash about 2.5–3 lbs, baked until tender
- 1 medium onion diced
- 7 –8 fresh sage leaves roughly chopped
- 1 tablespoon butter or dairy-free butter/oil for vegan version
- ¼ cup dairy-free cream optional, for extra richness
- 3 –4 cups vegetable broth or water adjust for desired thickness
- Salt to taste
- Freshly ground black pepper optional
- Olive oil or extra butter for drizzling optional garnish
Instructions
- Step-by-Step Instructions
- Bake the Butternut Squash: Preheat your oven to 400°F. Cut the squash in half lengthwise, scoop out the seeds, and place cut-side up on a baking sheet. Drizzle lightly with oil and sprinkle with salt. Bake for 50–70 minutes until the flesh is very soft and easily pierced with a fork. Let cool slightly, then scoop out the cooked squash flesh. (You can do this step ahead of time!)
- Sauté the Aromatics: In a large pot over medium heat, melt 1 tablespoon butter (or dairy-free alternative). Add the diced onion and cook for 5–7 minutes until softened and fragrant. Add the chopped sage leaves and sauté for another 1–2 minutes until the sage becomes aromatic.
- Combine and Simmer: Add the scooped butternut squash flesh to the pot along with 3–4 cups of vegetable broth (start with less for thicker soup). Bring to a gentle simmer and cook for 10–15 minutes to let the flavors meld.
- Blend Until Smooth: Use an immersion blender to puree the soup directly in the pot until silky smooth. (Or carefully transfer to a regular blender in batches.) Stir in the optional ¼ cup dairy-free cream for extra creaminess. Adjust consistency with more broth if needed and season with salt and pepper to taste.
- Finish and Serve: Ladle into bowls. For extra flavor, drizzle with a little olive oil or melted butter and garnish with a few fresh sage leaves or a sprinkle of black pepper. Serve hot!
Video
Notes
Note: Nutrition information is an estimate and may vary depending on ingredients and preparation.
Nutrition
Serving: 4people | Calories: 220kcal | Carbohydrates: 42g | Protein: 6g | Fat: 7g | Saturated Fat: 4g | Sodium: 600mg | Potassium: 900mg | Fiber: 8g | Vitamin A: 500IU | Vitamin C: 6mg | Calcium: 12mg | Iron: 12mg