You only need three main ingredients to make a comforting and delicious 3-Ingredient Butternut Squash Soup. This low-fat vegan recipe is perfect for a simple lunch on a cold day. Make it on the stovetop or in the Instant Pot.

butternut squash soup served in two white bowls.

All you need for this Butternut Squash Soup is butternut squash, onion, and vegetable broth. Even I can remember those three ingredients at the grocery store, ha ha!

Since butternut squash is naturally sweet with a creamy texture you don’t need much else. One of the best parts about soup is how it makes amazing leftovers. This means it’s an excellent meal prep recipe for fall.

Key Ingredients

ingredients for butternut squash soup.
  • Butternut squash – You can use whole butternut squash or you can always buy precut butternut squash in the produce section of most grocery stores.
  • Onion – You can use sweet, white, or yellow onions for this recipe.
  • Vegetable broth – I like to buy reduced sodium vegetable broth as they can tend to be high in sodium. You can also use chicken stock or bone broth if you aren’t following a vegan diet. If you are gluten-free be sure to check labels to make sure you buy a broth that is labeled gluten-free. Or, make your own Instant Pot Vegetable Broth from scraps.

Please see the full recipe card below for the exact measurements.

Recipe Steps

Let me share how easy it is to make this 3-Ingredient Butternut Squash Soup! It’s perfect for soup season with just a few simple ingredients.

chopped butternut squash on baking sheet.

Step One: Preheat your oven and prepare your squash for baking. You can also make Air Fryer Butternut Squash to roast it.

If using the Instant Pot, see the recipe card at the end of this post for instructions.

cooked squash and onion.

Step Two: Bake the squash and then add the onion and squash to a pot on the stovetop.

roasted vegetables in pot.

Step Three: Add the broth and cook until the veggies are soft.

pureed butternut squash soup in pot.

Step Four: Puree the soup and serve hot!

butternut squash soup with parsley on top.

Recipe Benefits

  • Not only does butternut squash taste delicious, but it’s nourishing too! Butternut squash is rich in vitamin C, vitamin A, beta carotene, and antioxidants.
  • You can buy butternut squash pre-diced which makes this recipe even simpler.
  • It’s vegetarian, gluten-free, vegan, and dairy-free which means almost everyone can enjoy this yummy clean butternut squash soup. Or, if you aren’t plant-based, you can use chicken broth to add protein to this easy recipe.

Recipe FAQs

Can I freeze this healthy butternut squash soup?

Yes! Place the soup into a freezer safe container making sure to leave some room on top for expansion. Label the container and for best results use within 6 months.

To reheat, run hot water on the outside of the container until the outside thaws enough that you can transfer it into a pot. Heat on medium low on the stovetop stirring as necessary. You can also reheat in the microwave but it’s not recommended to save any afterwards.

Can I make this recipe in an Instant Pot?

Yes! Place the chopped squash in an Instant Pot with the broth and onion. Cook on high pressure for 6 minutes. Use the quick release, remove the lid, and use a hand-immersion blender to blend the soup. Season with salt and pepper, to taste.

I like my soup sweeter, what do I add?

Maple and butternut squash are best friends. They taste delicious together. If you want the soup to be sweeter you can add maple syrup a little bit at a time until you reach the sweetness you like. Honey, brown sugar, coconut sugar, or apple juice would also work.

I hope you make this recipe! If you do, please leave a comment and a starred review below.

And, consider following me on social media so we can stay connected. I’m on Facebook, Pinterest, Instagram, and YouTube!

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butternut squash soup in white bowl

3-Ingredient Butternut Squash Soup Recipe

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5 from 9 reviews

Print Recipe

You only need three main ingredients to make a comforting and delicious 3-Ingredient Butternut Squash Soup. This low-fat vegan recipe is perfect for a simple lunch on a cold day. Make it on the stovetop or in the Instant Pot.

  • Total Time: 65 minutes
  • Yield: 3 1x

Ingredients

Units Scale
  • 1 butternut squash, peeled and cubed (about 2 1/2 cups of cubed squash)
  • 2 tablespoons water
  • 1 onion, diced
  • 4 cups reduced-sodium vegetable broth
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon ground black pepper

Instructions

  1. Preheat your oven to 400°F. Line a baking sheet with parchment paper and set aside. The parchment paper is not required, but makes for easier clean up later. See notes for Instant Pot directions.
  2. Place the peeled and cubed butternut squash on the baking sheet in an even layer.
  3. Bake the squash for 40 minutes, or until it starts to brown and soften.
  4. While the squash is baking, heat the water in a large stockpot over medium heat.
  5. Add the onion and let it soften for about 5 minutes.
  6. Remove the squash from the oven and transfer it to the stockpot with the onion.
  7. Add the broth, sea salt, and pepper to the pot, and turn the heat up to high. Let the mixture come to a simmer, and then turn off the heat.
  8. Use a hand immersion blender to carefully blend the soup to a smooth texture. Alternatively, you can ladle two cups of the hot mixture at a time into a blender and blend on low until smooth. Repeat until the soup is blended.
  9. Serve hot.

Notes

  1. INSTANT POT INSTRUCTIONS: Place the chopped squash in an Instant Pot with the broth and onion. Cook on high pressure for 6 minutes. Use the quick release, remove the lid, and use a hand-immersion blender to blend the soup. Season with salt and pepper, to taste.
  2. You can roast the squash up to 3 days before making the soup. Store the roasted squash in an airtight container in the refrigerator until you’re ready to make the soup.
  3. Be very careful if you choose to blend the soup in a blender. Always put a towel over the top of the lid in case some of the hot liquid escapes. Blend on a slow speed to help reduce the chance of splattering.
  4. You also need to be careful using a hand-immersion blender in hot liquid. Make sure the blade is completely immersed before turning it on. Go slowly and consider wearing an oven mitt in case any of the hot liquid splashes onto your hand.
  5. Look for prepared reduced-sodium vegetable broth in the soup section of your local grocery store.
  6. If you want to add more protein to this soup and you aren’t vegetarian, feel free to use reduced-sodium chicken broth instead of vegetable broth.
  7. If you want to add more flavor to this recipe, you can always add some dried spices such as a teaspoon of dried thyme, ground cinnamon, garlic powder, and/or curry powder.
  8. Store any leftover soup in an airtight container in the refrigerator for up to 4 days. Reheat before serving.

Nutrition

  • Serving Size: 1/3 of recipe
  • Calories: 83
  • Sugar: 6.8 g
  • Sodium: 739.8 mg
  • Fat: 0.2 g
  • Saturated Fat: 0 g
  • Carbohydrates: 21.2 g
  • Fiber: 3 g
  • Protein: 1.6 g
  • Cholesterol: 0 mg

More Healthy Soup Recipes You Might Like

Or, if you’re on the hunt for more healthy soup recipes, don’t miss my round-up of the best Instant Pot Soup recipes.

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About the Author: Carrie Forrest has a master’s degree in public health with a specialty in nutrition and is a certified holistic nutritionist. She is a top wellness and food blogger with over 5 million annual visitors to her site. Carrie has an incredible story of recovery from chronic illness and is passionate about helping other women transform their health. Send her a message through her contact form.