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! It’s always great to have a few easy recipes memorized when you find yourself shopping without a list. This simple roasted butternut squash soup is really easy to make but if you want to make it even easier you can buy precut butternut squash.

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. The butternut squash soup seems to get even better and more flavorful as it sits.

Why You Need This Recipe

  • 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!

Key Ingredients

Butternut squash – Whole butternut squash stays good on the counter for 2 to 3 months. This means even if you buy all the ingredients for this soup and don’t get around to it right away, nothing will perish. However, if you wish to skip peeling, deseeding, and dicing the squash, you can always buy precut butternut squash in the produce section. You can also cut the squash in half lengthwise and roast it with the skin on. Once it’s fork tender you can scoop the flesh out of the skin really easy. Or, try making a Instant Pot Whole Butternut Squash and using the flesh for this soup.

Water – To keep this soup simple, I just used water to sweat the onion and soften it. You can use olive oil if it’s something you keep on hand.

Onion – Onions also stay good on the counter or in your pantry for 2 to 3 months. You can use sweet, white, or yellow onions for this recipe.

Vegetable broth – Broth is a one ingredient wonder. It adds a boost of flavor to soups and stews with very little effort. I like to buy reduced sodium vegetable broth as they can tend to be high in sodium. You can also use chicken stock 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. You can also make your own Instant Pot Vegetable Broth from scraps.

Salt & Pepper – Salt brings out all the flavors of the dish while pepper pairs very well with the natural sweetness of butternut squash. These two seasonings are optional but recommended.

ingredients for butternut squash soup

Recipe Steps

Step One

Preheat your oven to 400 degrees and line a baking sheet with parchment paper. Place the butternut squash cubes on the baking sheet in an even layer.

For Instant Pot instructions, check the notes in the recipe card below.

Step Two

Bake the butternut squash for 40 minutes until it browns and softens.

roasted squash pieces on a baking sheet

Step Three

Meanwhile heat the water in a large stockpot over medium heat. This is where we will make our soup. Add the onion and let it soften for 5 minutes or so.

how to make butternut squash soup

Step Four

Add the roasted squash to the pot with the onion then add the broth and seasonings. Turn the heat up to high and let it come to a simmer then turn off the heat.

As always, please do see the recipe card at the end of this post for the exact ingredients and measurements.

Step Five

Use a hand immersion blender or a regular blender to blend the soup until it’s smooth. Serve immediately.

butternut squash soup with parsley on top

Recipe Tips & Substitutions

  • 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.
  • 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.
  • 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.
  • Look for prepared reduced-sodium vegetable broth in the soup section of your local grocery store.
  • 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.
  • 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.
  • Store any leftover soup in an airtight container in the refrigerator for up to 4 days. Reheat before serving.

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.

bowl of creamy orange colored soup

Other 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.

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

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butternut squash soup in white bowl

3-Ingredient Butternut Squash Soup


Description

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.


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. INSTANT POT DIRECTIONS: SEE NOTES.
  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. 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.
  2. 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.
  3. 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.
  4. Look for prepared reduced-sodium vegetable broth in the soup section of your local grocery store.
  5. 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.
  6. 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.
  7. Store any leftover soup in an airtight container in the refrigerator for up to 4 days. Reheat before serving.
  8. 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.
  • Prep Time: 40 minutes
  • Cook Time: 15 minutes
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Healthy

Keywords: easy butternut squash soup, roasted butternut squash soup, creamy butternut squash soup

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