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Creamy Butternut Squash Soup with Pepitas

  • Author: Sabrina Russo
  • Prep Time: 30 minutes
  • Cook Time: 1 hour
  • Total Time: 1 hour 30 minutes
  • Yield: 4 servings 1x
  • Diet: Vegetarian


Learn my tips for making the BEST creamy butternut squash soup. There’s a helpful video to make it even easier!



  • 1 medium butternut squash, peeled, seeded, cut into 1 inch cubes
  • 2 tbsp extra virgin olive oil
  • 4 tbsp butter, divided (sub vegan butter, coconut oil or olive oil, if vegan)
  • 1 large onion, chopped
  • 4 cups chicken stock, or as needed (sub vegetable stock, if vegan)
  • 1 bay leaf
  • 2 whole cloves
  • ¼ cup heavy cream (sub coconut milk, if vegan)
  • ½ cup raw pepitas
  • 2 tsp extra virgin olive oil
  • Kosher salt


  1. Roast squash: Preheat oven to 425°F. Place squash on sheet tray and toss with 2 tablespoons of olive oil and salt. Roast for 25-30 minutes or until tender.
  2. Cook onions: While squash roasts, melt 2 tablespoons of butter in a dutch oven or large heavy bottomed pot. Add onions, season with salt, and cook over medium to medium-low heat until soft and very sweet, about 30 minutes. After 10-15 minutes the water from the onions will be released and evaporate. Add remaining 2 tablespoons of butter at this time, and reduce to low, if needed, to prevent excess browning.
  3. Simmer soup: Add roasted squash to pot with cooked onions. Pour in about 3 ½ cups stock or just enough to cover. Add bay leaf and cloves. Bring to a boil and reduce to a simmer. Cook partially covered for 30-45 minutes or until squash is very soft and soup is flavorful.
  4. Toast pepitas: Reduce oven to 350°F. Place pepitas on a parchment-lined baking sheet. Toss with 2 teaspoons of oil and salt. Toast 8 minutes. Transfer sheet tray to cooling rack.
  5. Blend & serve: Remove bay leaf and cloves from soup. Transfer to Vitamix or blender to blend, or puree directly in pot with an immersion blender. If you do not use a Vitamix, I recommend straining through a fine sieve for the optimal texture. Add additional stock or water (I added 1 cup) to thin soup to desired consistency. Stir in cream. Adjust seasoning, if needed. Transfer to serving bowls, top with a drizzle of cream and pepitas, and enjoy.
  • Category: Soup
  • Method: Simmer, Roast
  • Cuisine: American


  • Serving Size: 1 1/2 cups soup + 2 tbsp pepitas
  • Calories: 400
  • Sugar: 8g
  • Sodium: 940mg
  • Fat: 32g
  • Saturated Fat: 12g
  • Carbohydrates: 27g
  • Fiber: 5g
  • Protein: 9g

Keywords: butternut squash, soup, creamy, pepitas, vegan