A comforting bowl of soup is all you need to transform chilly days into cozy nights. This golden butternut squash soup is not just an easy recipe; it’s an experience.
Its smooth texture, rich flavors, and crispy sage topping make it a standout dish that’s as easy to prepare as it is delightful to eat.
Why This Recipe Is Perfect for Busy Days
This easy butternut squash soup recipe simplifies comfort food without compromising flavor. With minimal prep time and simple ingredients, it’s perfect for those busy weeknights when you need something hearty and satisfying on the table fast.
The warm, golden color and creamy consistency make this dish a family favorite, and it’s packed with the wholesome goodness of the Mediterranean diet.
Roasting the butternut squash is key to developing its natural sweetness, while a hint of cayenne and cinnamon adds a touch of warmth and spice. The crispy sage and toasted pumpkin seeds provide the perfect crunch to balance out the velvety soup.
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Key Ingredients That Make This Recipe Shine
Each ingredient in this recipe plays a special role in creating the ultimate bowl of comfort food. Here are a few highlights:
- Butternut squash: The star of the show, roasted to caramelized perfection.
- Coconut milk: Adds a luscious creaminess while keeping the dish dairy-free.
- Fresh sage: Infuses an earthy aroma, with crispy fried sage leaves adding visual and textural contrast.
- Maple syrup: A drizzle of natural sweetness that enhances the squash’s flavor.
- Pumpkin seeds: Toasted for an irresistible crunch and nutty finish.
These ingredients come together to create a soup that feels luxurious yet is incredibly easy to make.
Tips for Making This Recipe Even Easier
Here are a few suggestions to make this easy food recipe even simpler:
- Use pre-cut squash: Save time by using pre-peeled and cubed butternut squash from the store.
- Skip the roasting: If you’re in a rush, you can steam or boil the squash instead of roasting it. However, keep in mind that roasting develops a deeper flavor.
- Blend directly in the pot: An immersion blender is your best friend for cutting down on cleanup.
- Prep in advance: Roast the squash and fry the sage ahead of time to speed things up on cooking day.
Customizations for Any Diet
This recipe is as flexible as it is delicious. Here are some easy ways to customize it to suit various dietary needs:
- Vegan: It’s naturally vegan, thanks to the use of coconut milk instead of cream.
- Gluten-free: No substitutions needed—this recipe is entirely gluten-free.
- Low-carb: Reduce the maple syrup or omit it altogether for a lower carbohydrate count.
- Protein boost: Add cooked chickpeas or white beans before blending to increase the protein content.
Serving Suggestions
This golden butternut squash soup is a showstopper on its own, but it pairs beautifully with other Mediterranean-inspired sides.
Serve it with a slice of crusty whole-grain bread or a fresh green salad for a complete meal. You can also drizzle a bit more coconut milk on top for an elegant swirl before serving.
The crispy sage and toasted pumpkin seeds are non-negotiable for garnishing, as they elevate the dish both in flavor and presentation. A sprinkle of flaky sea salt just before serving ties it all together.
Why You’ll Make This Recipe Again & Again
This soup has everything you could want in a recipe: ease, comfort, and versatility. It’s a wholesome, heartwarming dish that’s easy to prepare and guaranteed to impress.
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Whether you’re hosting guests, meal-prepping for the week, or simply craving something nourishing, this golden butternut squash soup will quickly become a staple in your kitchen.
So grab your spoon, dig in, and let this golden soup bring warmth and joy to your table.

Easy Golden Butternut Squash Soup Recipe
Equipment
- High-speed blender or food processor
- Large Dutch oven or oven-safe stockpot
Ingredients
- 5 cups butternut squash peeled and cubed
- 1 shallot chopped
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons pure maple syrup
- 1 tablespoon chopped fresh sage
- ½ teaspoon ground cayenne pepper
- ½ teaspoon ground cinnamon
- Kosher salt and freshly ground pepper to taste
- 1 14-ounce can full-fat unsweetened coconut milk optional
- 4 tablespoons salted butter divided
- 1 cup raw pumpkin seeds (pepitas) for serving
- Flaky sea salt for garnish
For Garnish:
- 6 whole fresh sage leaves
- Additional coconut milk for drizzling
Instructions
- Heat the Oven: Set your oven to 400°F and let it preheat while you prepare the ingredients.
- Prepare and Roast the Vegetables: Combine the cubed butternut squash, chopped shallot, olive oil, maple syrup, chopped sage, cayenne, cinnamon, and a pinch of salt and pepper in a Dutch oven or oven-safe pot. Toss everything together until the squash is evenly coated. Place the pot in the oven and roast for 20 to 25 minutes, or until the squash becomes tender and starts to caramelize. Remove from the oven and allow it to cool slightly.
- Blend the Soup: Transfer the roasted vegetables to a blender or food processor and add 3 cups of water. Blend the mixture until it’s silky smooth, which should take about 1–2 minutes. Pour the pureed soup back into the pot, mix in the coconut milk and 2 tablespoons of butter, and heat over medium heat. Let it simmer gently for around 5 minutes, stirring occasionally. If the soup feels too thick, add water gradually until it reaches your desired consistency.
- Make the Toppings: In a small skillet, melt the remaining 2 tablespoons of butter over medium-high heat. Add the whole sage leaves and fry them for about a minute on each side until they crisp up. Remove the sage and let it drain on a paper towel. Using the same skillet, toast the pumpkin seeds by stirring them for 2–3 minutes until they release a nutty aroma. Remove from heat and set aside.
- Serve and Garnish: Ladle the soup into six bowls. Drizzle a little extra coconut milk on top for a decorative swirl, then garnish each bowl with crispy sage leaves, toasted pumpkin seeds, and a sprinkle of flaky sea salt. Serve immediately and enjoy!
Notes
- For a nut-free option, replace coconut milk with unsweetened oat milk.
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- This soup pairs beautifully with crusty bread or a fall-inspired salad.
Nancy has been a plant person from an early age. That interest blossomed into a bachelor’s in biology from Elmira College and a master’s degree in horticulture and communications from the University of Kentucky. Nancy worked in plant taxonomy at the University of Florida and the L. H. Bailey Hortorium at Cornell University, and wrote and edited gardening books at Rodale Press in Emmaus, PA. Her interests are plant identification, gardening, hiking, and reading.