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Creamy Roasted Butternut Squash Soup Recipe Easy Homemade with Toasted Pumpkin Seeds

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A cozy, creamy roasted butternut squash soup with warm spices and toasted pumpkin seeds for a nutty crunch. Perfect for fall and winter, this easy recipe delivers rich, velvety comfort in under an hour.

Ingredients

Scale
  • 1 large butternut squash (about 3 lbs / 1.4 kg), peeled, seeded, and cubed
  • 3 tablespoons olive oil, for roasting
  • 1 medium yellow onion, chopped
  • 3 cloves garlic, minced
  • 4 cups (960 ml) vegetable or chicken broth, low sodium preferred
  • ½ cup (120 ml) heavy cream or coconut cream
  • ¼ teaspoon ground nutmeg
  • ⅛ teaspoon cinnamon
  • Salt and freshly ground black pepper, to taste
  • ½ cup (60 g) raw pumpkin seeds, for toasting
  • 1 teaspoon fresh thyme, chopped (optional)

Instructions

  1. Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or lightly grease it.
  2. Peel, seed, and cut the butternut squash into 1-inch cubes. Toss with 3 tablespoons olive oil, a pinch of salt, and pepper. Spread evenly on the baking sheet.
  3. Roast the squash for 30–35 minutes, turning halfway through, until tender and caramelized on the edges.
  4. While the squash roasts, toast the pumpkin seeds in a small skillet over medium heat, stirring frequently, until golden and fragrant (3–5 minutes). Set aside.
  5. In a large pot or Dutch oven, heat 1 tablespoon olive oil over medium heat. Add chopped onion and cook for 5–7 minutes until translucent and soft. Stir in minced garlic and cook for another minute.
  6. Add the roasted squash to the pot with onions and garlic. Pour in 4 cups broth, stir, and bring to a simmer.
  7. Simmer gently for 10 minutes to meld flavors. Add fresh thyme if using.
  8. Use an immersion blender to puree the soup until silky smooth. For chunkier texture, blend half or pulse briefly.
  9. Stir in ½ cup heavy cream or coconut cream, ¼ teaspoon nutmeg, and ⅛ teaspoon cinnamon. Season with salt and pepper to taste.
  10. Warm the soup gently for 2–3 minutes without boiling to avoid curdling.
  11. Ladle soup into bowls, sprinkle with toasted pumpkin seeds, and garnish with fresh thyme leaves if desired.

Notes

If soup is too thick, add more broth or water to reach desired consistency. Let roasted squash cool slightly before blending to avoid splashing. Toast pumpkin seeds carefully to avoid burning. Use immersion blender for smooth texture and less mess. Adjust seasoning at the end as roasting adds natural sweetness.

Nutrition

Keywords: butternut squash soup, creamy soup, roasted squash, pumpkin seeds, fall recipe, easy soup, comfort food, dairy-free option, gluten-free

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