Why You’ll Love Butternut Squash Soup with Maple and Pepitas Recipe

I enjoy this recipe because it feels indulgent yet wholesome, and it works beautifully for weeknight dinners or relaxed weekends. I like that it’s naturally vegetarian, easy to adapt for vegan diets, and made with simple ingredients. I also appreciate how roasting the squash deepens the flavor and gives the soup a rich, velvety texture without much effort.

Ingredients

(Note: All ingredient amounts are listed in the recipe card below.)

1 medium butternut squash (about 2 lbs), peeled and cubed
1 tbsp olive oil
1 small onion, chopped
2 cloves garlic, minced
3 cups vegetable broth
1/4 cup maple syrup
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
1/2 cup heavy cream (or coconut milk for vegan)
1/4 cup roasted pepitas (pumpkin seeds)
Salt and pepper to taste

Directions

I start by preheating the oven to 400°F. I toss the cubed butternut squash with olive oil, salt, and pepper, then roast it for 25–30 minutes until it’s tender and lightly caramelized.

While the squash roasts, I heat a large pot over medium heat and sauté the chopped onion and garlic for about 5 minutes, until they’re soft and fragrant.

I add the roasted squash to the pot along with the vegetable broth, maple syrup, cinnamon, and nutmeg. I bring everything to a gentle boil, then reduce the heat and let it simmer for about 10 minutes.

I use an immersion blender to purée the soup until smooth, then stir in the heavy cream. I season with additional salt and pepper as needed and serve the soup warm, topped with roasted pepitas.

Servings and Timing

I get about 4 servings from this recipe.
Prep time is around 15 minutes, and cook time is about 40 minutes, making the total time approximately 55 minutes.

Variations

I sometimes swap the heavy cream for coconut milk to make the soup fully vegan.
When I want extra warmth, I add a pinch of cayenne or smoked paprika.
For a deeper savory note, I like adding a small splash of apple cider vinegar or a bit of fresh thyme.
If I want it extra thick, I reduce the broth slightly or add a small roasted potato to the blend.

Storage/Reheating

I store leftover soup in an airtight container in the refrigerator for up to 3 days. When reheating, I warm it gently on the stovetop over low heat, stirring occasionally. I add a splash of broth or water if the soup thickens too much after chilling.

FAQs

Can I make this soup vegan?

Yes, I simply replace the heavy cream with coconut milk or another plant-based cream.

Can I freeze butternut squash soup?

I find that this soup freezes well. I let it cool completely, then freeze it in airtight containers for up to 2 months.

Do I have to roast the squash?

I prefer roasting because it adds flavor, but I can also simmer raw squash in the broth until tender if I’m short on time.

What can I use instead of maple syrup?

I sometimes use honey or agave syrup, adjusting the amount to taste.

How do I make the soup thicker?

I reduce the amount of broth slightly or let the soup simmer uncovered for a few extra minutes.

Can I use a blender instead of an immersion blender?

Yes, I blend the soup in batches in a regular blender, being careful with the hot liquid.

What toppings go well with this soup?

I like pepitas, croutons, a drizzle of cream, or a sprinkle of fresh herbs.

Is this soup gluten-free?

Yes, all the ingredients are naturally gluten-free.

Can I add protein to this soup?

I sometimes serve it with chickpeas, white beans, or a side of crusty bread with protein-rich spreads.

How do I balance the sweetness?

If it tastes too sweet, I add a bit more salt or a splash of vinegar to balance the flavors.

Conclusion

I find this butternut squash soup with maple and pepitas to be comforting, flavorful, and easy to make with minimal effort. It’s one of those recipes I come back to whenever I want something warm, creamy, and satisfying that still feels homemade and nourishing.