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Easy 3-Ingredient Roasted Butternut Squash Soup

5 from 174 votes
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This incredibly Easy Roasted Butternut Squash Soup is made with only 3 ingredients for a quick and healthy dinner that the whole family loves.

Plus this is a great soup to share as it ticks any dietary boxes: it’s Vegan, Oil-Free, Dairy-Free, and gluten-free.

3-ingredient Butternut Squash Soup in a white bowl on a black plate, stirred with a spoon.

You don’t need plenty of ingredients to make a delicious butternut squash soup.

Actually, you only need 3 ingredients, and believe me or not, but you don’t even need oil!

Why You’ll Love This Soup

This butternut soup is the healthiest soup you will make this Fall.

It’s naturally:

  • Dairy-free
  • Vegan
  • Kid-friendly
  • Gluten-Free
  • Oil-Free
  • Nut-Free

How To Make Roasted Butternut Squash Soup

It’s so easy to make this soup that will make it again and again this Fall. Let’s see what you need.


  • Butternut Squash – There are different sizes of squash, so make sure you weigh the amount of roasted squash you get after roasting. This helps adjust the amount of vegetable broth and avoid adding too much liquid which makes the soup too runny.
  • Vegetable Broth or chicken broth if you don’t mind making the soup vegetarian.
  • Garlic Powder

Making The Soup

Then, of course you can play with spices and seasoning to boost the flavor of this soup and I will give you tips below.

But, honestly, the 3-ingredient version is delicious as is and the easiest, low-cost soup ever.

Serving of Butternut Squash Soup in a white bowl, decorated with cream and pumpkin seeds.

Seasoning Options

If you want to give a little kick to  your soup add some of the below:

  • Salt
  • Pepper
  • Ground ginger or nutmeg – 1/4 teaspoon to 1/2 teaspoon max as these spices are very strong.
  • Maple syrup – 1 -2 teaspoons add a delicious and sweet note to the soup.

Cutting Butternut Squash

The great thing about roasting butternut squash is that the peeling of the squash is so much easier.

The flavor of roasted butternut squash is also absolutely delicious.

It increases the sweet note of the vegetable and enhances the creamy texture of the soup as well.

To roast butternut squash in the oven, start by cutting the vegetable into wheels as seen in the pictures below.

Each wheel should be of the same thickness to roast at the same speed. About 2 inches (5 cm) is good and easy to cut.

Scrape out all the seeds in the bottom part of the squash and discard the seeds or keep them to roast for later.

Step-by-step instructions on How to make Butternut Squash Soup

Roasting The Squash

Preheat the oven to 390°F (200°C). Line a large baking sheet with parchment paper.

Line the pieces of butternut on the baking tray and bake in the center rack of the oven for about 20 to 30 minutes.

Flip the wheels halfway and roast until you are able to insert a pick or knife blade into the vegetable easily.

Remove the squash from the oven and cool down for 15 minutes on the rack.

When the vegetable is safe to touch, prick the flesh with a fork to lift the wheel from the baking tray, and with the other hand use a knife to peel off the skin.

Discard the skin and place the roasted flesh in a high-speed blender along with vegetable broth and garlic powder.

Tips For Achieving A Perfect Soup Texture

As mentioned above, all squashes have different sizes and depending on how you peel the vegetable, you end up with different amounts of squash.

That’s why I recommend weighing the roasted vegetables you get and adjusting the amount of liquid to that.

As a general rule, if you end up with less than the recipe calls for, decrease the volume of broth. If you have more, add more liquid.

If weighing is too much of a hassle, add less broth to the blender.

tart blending and add gradually to reach the thickness you love. As long as you add the liquid gradually, you can never fail any soup recipe.

Blending Until Smooth

Blend the soup on the high-speed setting of your blender (speed 8-10 of a Vitamix blender). Blend until creamy and smooth.

If you don’t have a blender, use an immersion blender and blend in the pot.

If the soup cools down slightly, bring it back to the pot over medium heat. Stir and rewarm before serving.

Serving Soup

Serve the soup warm with any topping you will use for any winter soup recipe or pick some of my suggestions below.

Adjust salt and pepper to your liking.

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Storage Instructions

You can store this easy soup recipe in a sealed pot in the fridge for up to 3 days.

Or freeze soup in an airtight container for up to 3 months. Thaw the soup in the fridge the day before.

Rewarm soup in a non-stick pot until warm – don’t boil.

Soup Topping Options

Butternut soup is a slightly sweet, thick fall soup that goes very well with:

  • Sour cream
  • Coconut milk or coconut cream
  • Pinch of curry powder
  • Toasted pumpkin seeds
  • Homemade croutons
  • Grated Parmesan cheese
  • Black pepper or chili flakes for a spicy touch
Two bowls of Butternut Squash Soup topped with cream and pumpkin seeds.

Allergy Swaps

If you have some food allergies, I listed some options below.

But this soup already ticks many dietary boxes as it’s naturally:

  • Vegan
  • Dairy-free
  • Gluten-free
  • Nut-free
  • Oil-free

The only ingredient that can cause intolerance is garlic powder, especially if you follow a low fodmap lifestyle.

If so, you can skip garlic powder and use water and a pinch of salt to replace vegetable broth that is often not low fodmap.

Frequently Asked Questions

Can I Use Olive Oil To Roast The Squash?

You can spray olive oil on both sides of the butternut squash wheel. But this is totally optional as the vegetable roast is perfectly oil-free.

Can I Use Fresh Garlic?

You can replace garlic powder with 1-2 crushed garlic cloves.

Can I Make Butternut Squash Soup With Coconut Milk?

Swap 1 cup of vegetable broth for 1 cup of canned coconut milk.
Make sure you shake the can before measuring the milk and use full-fat, unsweetened coconut milk for the best flavors.

Can I Air Fry Butternut Squash?

Absolutely, you can use your air fryer to roast butternut squash.
Preheat the air fryer to 350°F (180°C). Place the butternut squash wheels on the basket – slightly spray oil in the basket to prevent the vegetable from sticking to it.
Air fry for 20 minutes, flipping the vegetable halfway.

I Don’t Have An Oven, Can I Make This Soup?

You don’t have to roast butternut to make a 3-ingredient butternut squash soup.
You can also bring the 3 ingredients in a non-stick saucepan.
Cover with a lid, bring to low-medium heat and bring to a boil.
Reduce to low-heat and cook until the vegetable is soft.
Blend with an immersion blender or in a high-speed blender. Note that the soup is less creamy when the vegetable is not oven-roasted.

More Soup Recipes

I have listed below some more delicious healthy soup recipes for you to try this winter.

Did You Like This Recipe?

Leave a comment below or head to our Facebook page for tips, our Instagram page for inspiration, our Pinterest for saving recipes, and Flipboard to get all the new ones!

3 ingredients Butternut Squash Soup

Roasted Butternut Squash Soup

This incredibly easy Roasted Butternut Squash Soup is made with only 3 ingredients for a quick healthy dinner that the whole family loves.
Prep: 10 minutes
Cook: 30 minutes
Total: 40 minutes
Yield: 4 servings (1 cup)
Serving Size: 1 bowl
5 from 174 votes



This recipe may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.


  • Cut the butternut squash in 2-inch thick wheels (5 cm) and keep their skin on. Look at my pictures above for visual help. Remove and discard the seeds.
  • Preheat the oven to 390°F (200°C). Cover a baking tray with parchment paper or a silicone mat. Place the butternut squash wheels on the tray. I used a silicone mat and didn't need to spray oil on the squash. If your baking paper tends to stick to food, spray or brush olive oil on both sides of the vegetable.
  • Bake for 20-25 minutes, flipping halfway, or until the flesh is soft and you can easily insert the pick of a knife.
  • Cool down on the tray until it is easy to handle, prick with a fork with one hand, and using a knife, use your other hand to peel off the butternut squash skin. Discard the skin.
  • In a high-speed blender jug, add the peeled roasted butternut squash flesh, 2 cups vegetable stock, garlic, and any additional seasoning you want like ginger, salt, and pepper.
  • Blend on medium-high speed until smooth and creamy. Add more broth if too thick.
  • Serve warm with a drizzle of coconut cream and roasted pumpkin seeds.


  • Store in an airtight container for 3 days in the fridge or 3 months in the freezer, Thaw in the fridge the day. Rewarm in a non-stick saucepan over medium heat.
Tried this recipe?Mention @sweetashoneyrecipes
Serving Size: 1 bowl
Yield: 4 servings (1 cup)
Serving: 1bowlCalories: 123kcal (6%)Carbohydrates: 23.8g (8%)Fiber: 3.8g (16%)Net Carbs: 20gProtein: 2g (4%)Fat: 3.7g (6%)Saturated Fat: 0.5g (3%)Polyunsaturated Fat: 0.4gMonounsaturated Fat: 2.6gSodium: 768.5mg (33%)Potassium: 667.1mg (19%)Sugar: 5.1g (6%)Vitamin A: 20182.2IU (404%)Vitamin C: 39.4mg (48%)Calcium: 91.1mg (9%)Iron: 1.4mg (8%)Magnesium: 64.4mg (16%)Zinc: 0.3mg (2%)
Carine Claudepierre

About The Author

Carine Claudepierre

Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook and many ebooks, and founder of Sweet As Honey.

I have an Accredited Certificate in Nutrition and Wellness obtained in 2014 from Well College Global (formerly Cadence Health). I'm passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I'm also well versed in vegetarian and vegan cooking since my husband is vegan.

I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet

Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures!

All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.

Browse all my recipes with my Recipe Index.

I hope that you too find the recipes you love on Sweet As Honey!

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