Roasted Butternut Squash Soup

Prep Time

15 minutes

Prep Notes

  1. Set oven to 400 degrees F
  2. Peel the butternut squash, remove the seeds, and chop it into cubed pieces
  3. Peel and mince the garlic cloves, chop the onion

Cooking Time

45-50 Minutes


Approx. 4 Servings


1 large butternut squash or 2 small butternut squash, cubed

1 medium sweet onion, diced

4 garlic cloves, minced

3 tablespoons avocado oil or coconut oil

1/2 teaspoon ginger, freshly grated

½ teaspoon sea salt(to taste)

½ teaspoon cinnamon(to taste)

2 cups low sodium vegetable broth or water

Pumpkin seeds (as desired)

Rosemary (as desired)


  1. Toss the butternut squash, garlic, and onion with the oil
  2. Roast for 30-35 minutes, stir a couple of times, so it cooks evenly until tender
  3. Let cool for 10 minutes
  4. Place the roasted vegetables in a large pot, add in the broth, sea salt, and cinnamon
  5. Blend together with a hand-held immersion stick until thick and creamy
  6. Cook on medium, low heat until thoroughly heated and add more broth if desired based on consistency preference (I like mine thick and creamy, so I did not add any additional broth)
  7. Serve soup with a sprinkle of rosemary, a pinch of cinnamon, pumpkin seeds, or any seeds or nuts you desire! If you prefer the spicy route, use a pinch of pepper or chill pepper. Have fun with your palate!
Optional: Can add in a half a cup of coconut milk to change up the texture and flavor


  • If you do not have a hand-held immersion stick, follow these alternative directions:
  1. Remove soup from the heat and allow soup to cool slightly
  2. Pour the soup into your blender in batches and blend on high or “soup”for 30-60 seconds until thick and creamy
  3. Return full batch of soup to the pot and simmer on medium-low until thoroughly heated