3-Ingredient Butternut Squash Soup

Whole30 butternut squash soup in a bowl topped with pumpkin seeds.

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This 3-Ingredient Butternut Squash Soup is easy, healthy comfort food. You just need 3 ingredients (plus salt, pepper and oil) to create a thick, creamy, nourishing bowl of soup. And it's naturally dairy-free, vegan, Paleo and Whole30 friendly.

Prep Time15

Cook Time45

Total Time1

Servings: servings

Calories: 239kcal

Author: Don Baiocchi

Ingredients

2½ pounds butternut squash
1 medium yellow onion
3 tablespoons avocado oil or olive oil
1 teaspoon fine sea salt plus more as needed
½ teaspoon black pepper plus more as needed
2 cups chicken broth or vegetable broth (for vegan)
1 cup water plus more as needed

Instructions

Heat the oven to 425° F.
Trim and discard the ends of the squash and cut the squash in half crosswise where the long part meets the bulbous part. Use the chef's knife to peel the long part and then chop into ½" cubes. Peel the bulbous part, then cut in half and use a large spoon to scoop out the seeds. Cut all the sections of the squash into ½" cubes. Add to the baking sheet. (See blog post for step-by-step photos.)
Peel and roughly chop the onion. Add to the baking sheet. Sprinkle everything with the oil, salt and pepper. Toss with your hands until everything is evenly coated, then spread out into a single layer (the sheet might seem a bit crowded but that's okay, everything shrinks as it cooks).
Roast the vegetables for 20-25 minutes, then use a spatula to toss everything and spread back out into an even layer. Roast them for another 15-20 minutes, until they're starting to caramelize around the edges. Remove from the oven.
To blend the vegetables, add them to a large soup pot, saucepan or Dutch oven. Add the broth and 1 cup water, then use a stick blender to blend until completely smooth. Put the pot over medium heat to warm it up for serving.
If using a regular blender, add about half the vegetables to the blender jar, along with half the broth. Remove the insert from the jar lid and hold a towel over the opening (hot liquids will make the lid expand and get stuck unless you do this). Blend until smooth, then pour into a pot. Repeat the process until all the vegetables are blended. Heat the blended soup over medium heat until warmed through.
With either method of blending, once the soup is blended, taste and adjust seasonings. If it's too thick, add more water. If it's too thin, bring to a boil over high heat, reduce the heat to maintain a strong simmer and let the soup reduce and thicken to your desired consistency.

Notes

Substitutions

You can use a similar amount of other hard winter squashes, such as acorn, kabocha, pumpkin, or others.

You can add other vegetables, such as sweet potatoes, zucchini or bell peppers. You might have to roast them on a second baking sheet. You can also try fruits such as apples or pears.

Feel free to add more seasonings to the vegetables before roasting, such as cumin, coriander, paprika, cinnamon, curry powder, etc.

Make ahead

The soup will keep well in the fridge for up to 5 days. Reheat in a pot on the stove over medium heat.

Freezer info

Let the soup cool to room temperature (or don't heat it up after blending it) and transfer to an airtight, freezer-safe container. Freeze for up to 3 months. Thaw overnight in the fridge. Reheat in a pot on the stove over medium heat.

Nutrition