There’s something magical about butternut squash sweet potato soup on a chilly evening. The way it warms you from the inside out, how the natural sweetness feels like a hug in a bowl, it’s the kind of recipe that makes you want to curl up on the couch with a good book and lose track of time.
What makes this soup truly special is how effortless it is. No complicated techniques, no fancy equipment, just one pot and vegetables that do all the work for you. The butternut squash brings that gorgeous golden color and subtle nuttiness, while sweet potatoes add body and natural creaminess. Together, they create something that tastes like you spent hours in the kitchen, when really, you’ll be sitting down to dinner in about 40 minutes.
Whether you’re feeding your family on a busy Tuesday or prepping lunches for the week ahead, this soup has become my go-to for good reason. It freezes beautifully, reheats like a dream, and somehow tastes even better the next day. Plus, it’s one of those rare recipes that both kids and adults genuinely love, no hidden vegetables or sneaky tactics required.
*Before You Start: You’ll find more explanation here than a basic recipe. That’s intentional, the aim is to educate, not just instruct.
Why This Soup Always Hits the Spot
❃ Ridiculously simple: One pot, basic ingredients, and maybe 15 minutes of actual hands-on time
❃ Naturally creamy: No heavy cream needed, the vegetables create that silky texture all on their own
❃ Perfect for meal prep: Makes a big batch that tastes amazing all week long (and freezes for up to 3 months)
❃ Budget-friendly comfort: Uses affordable seasonal vegetables without sacrificing flavor
❃ Flexible and forgiving: Easily adapts to what you have in your pantry or how you’re feeling that day
❃ Weeknight-friendly: From start to finish in about 40 minutes, including cleanup
What Goes Into This Cozy Bowl
For the Soup:
• 2 pounds butternut squash, peeled and cubed (about 4 cups). grab the pre-cut kind to save yourself the hassle
• 1½ pounds sweet potatoes, peeled and cubed (about 3 cups). orange or white varieties both work beautifully
• 1 medium yellow onion, roughly chopped
• 3 garlic cloves, smashed. no need to mince, they’ll blend smooth
• 2 tablespoons olive oil or butter. butter adds richness, olive oil keeps it dairy-free
• 4 cups vegetable or chicken broth. go low-sodium so you control the salt
• 1 cup water. or use all broth for deeper flavor
• 1 teaspoon kosher salt, plus more for adjusting
• ½ teaspoon black pepper
• ½ teaspoon ground cumin. optional but adds lovely warmth
Optional Add-Ins (Highly Recommended!):
• 1 tablespoon maple syrup. balances everything perfectly
• ¼ teaspoon cinnamon or nutmeg. just a whisper of cozy spice
• 1 teaspoon fresh thyme leaves
• Splash of coconut milk or cream. for extra indulgence
For Serving:
• Toasted pepitas (pumpkin seeds)
• Good olive oil or herb-infused oil
• Homemade croutons or crusty bread
• Fresh parsley or chives
Quick Notes:
Butternut squash: Peeling and cubing this can be a workout, so those pre-cut packages are worth every penny. Look for them near the salad greens. A whole 2-pound squash gives you about 4 cups once you’ve removed the skin and seeds.
Sweet potatoes: The orange-fleshed ones add gorgeous color and sweetness. White sweet potatoes work too, they’re just a bit less sweet and more subtle.
Broth: Vegetable broth keeps everything plant-based, while chicken broth adds that savory depth. Either way, choose low-sodium so you can season to taste without oversalting.
Butter vs oil: Use what feels right for you. Butter makes everything taste a little more luxurious, but olive oil is wonderful too and keeps the soup vegan-friendly.
Let’s Make This Soup (It’s Easier Than You Think)
1 Get your vegetables ready.
Peel and cube both the butternut squash and sweet potatoes into roughly 1-inch pieces. Don’t stress about making them perfect, just aim for similar sizes so everything cooks evenly. Chop your onion and give those garlic cloves a good smash with the flat side of your knife. This releases all those wonderful oils and makes everything more flavorful.
2 Start with the aromatics.
Warm your olive oil or butter in a large pot or Dutch oven over medium heat. Toss in the onion and let it cook for about 4–5 minutes, stirring now and then, until it gets soft and translucent. Add the garlic and cook for another minute until your kitchen starts smelling amazing. This creates the flavor foundation for your butternut squash sweet potato soup, it’s worth taking your time here.
3 Add your main vegetables.
Add all those beautiful cubed vegetables to the pot. Give everything a good stir and let them hang out together for about 5 minutes, stirring occasionally. This brief sauté helps their natural sugars start to concentrate and adds a subtle sweetness that makes all the difference.
4 Pour in the liquids and seasonings.
Add your broth, water, salt, pepper, and cumin if you’re using it. Give everything a good stir, making sure to scrape up any tasty browned bits from the bottom. Crank the heat up to bring it to a boil, then turn it down to a gentle simmer. Pop a lid on and let everything bubble away for 20–25 minutes, until your vegetables are completely tender when you poke them with a fork.
5 Blend until dreamy and smooth.
Take the pot off the heat and grab your immersion blender. Blend everything right in the pot until it’s completely smooth and silky. (If you’re using a regular blender, work in batches and be careful with that hot liquid, only fill it halfway, hold the lid down with a towel, and start on low speed.) Keep blending until there’s not a single chunk left and your soup looks like velvet.
6 Taste and adjust.
Taste your soup and add more salt if it needs it, most likely another half teaspoon or so. If it’s thicker than you’d like, thin it out with a bit more broth or water. Too thin? Let it simmer uncovered for a few minutes to thicken up. This is also when you’d stir in any extras like maple syrup, cream, or fresh herbs.
7 Serve it up beautifully.
Ladle that gorgeous soup into bowls while it’s still steaming. Top each bowl with a handful of toasted pepitas for crunch, a drizzle of your best olive oil, and maybe some fresh herbs if you’re feeling fancy. Serve it with crusty bread for dipping, trust me on this.
8 Store what’s left (if there is any!).
Let any leftovers cool completely before storing in airtight containers. It’ll keep in the fridge for up to 5 days, or you can freeze it for up to 3 months. The soup might thicken up in the fridge, just add a splash of broth when you reheat it and it’ll be perfect again.
Small Tips That Make a Big Difference
❃ Size matters with your pot. Use a 5–6 quart Dutch oven or soup pot. Anything smaller and your vegetables will steam instead of sauté; anything bigger and your liquid evaporates too quickly.
❃ That initial sauté is everything. Those few minutes when you’re cooking the onions and then briefly sautéing the vegetables? That’s where so much flavor comes from. Don’t skip it or rush through, let those natural sugars develop.
❃ Blend while it’s hot. Hot soup blends smoother than cold soup, period. The heat helps break everything down into that silky, creamy texture we’re after.
❃ Always taste before serving. Every batch of butternut squash and sweet potatoes is a little different in terms of sweetness. Some might need a tiny drizzle of maple syrup or honey; others might need an extra pinch of salt or squeeze of lemon to balance things out.
❃ This soup gets better with time. Make it a day ahead if you can. All those flavors meld together overnight and it tastes even more delicious the next day. Perfect for Sunday meal prep!
A Quick Look at the Nutrition
Based on 6 servings, without optional cream or toppings
• Calories: 165
• Carbohydrates: 32g
• Protein: 3g
• Fat: 5g
• Fiber: 5g
• Sugar: 8g
• Sodium: 520mg
❃ Nutrition information is estimated and may vary based on specific ingredients and portion sizes used.
Let’s Clear a Few Things Up
➲ Can I make this completely dairy-free and vegan?
Absolutely! Just use olive oil instead of butter and stick with vegetable broth. The soup is naturally creamy from all those pureed vegetables, so you really don’t need dairy. If you want extra richness, stir in a splash of full-fat coconut milk at the end, it’s absolutely delicious.
➲ What if my soup tastes too sweet?
This happens sometimes depending on how sweet your vegetables are. The fix is easy: add more salt gradually until it tastes balanced. A squeeze of fresh lemon juice or tiny splash of apple cider vinegar also works wonders to brighten everything up. The cumin and black pepper help create a more savory profile too.
➲ Can I use frozen butternut squash to save time?
Yes! Frozen works just fine, though the texture might be slightly different since frozen squash tends to be more watery. Use a little less liquid (about 3½ cups broth instead of 4) and add the frozen squash directly to the pot, no need to thaw. Just give it an extra 5 minutes of cooking time.
➲ What’s the best way to reheat this soup from frozen?
The easiest method is to thaw it overnight in the fridge, then gently reheat on the stovetop over medium-low heat, stirring occasionally. Add a splash of broth or water to bring back that perfect consistency. You can also microwave it, just heat in one-minute intervals, stirring between each, until it’s warmed through completely.
A Cozy Soup You’ll Come Back To
This butternut squash sweet potato soup has honestly become one of those recipes that makes regular appearances in my kitchen, especially when life gets hectic and everyone needs something warm and nourishing. There’s something deeply satisfying about how such simple ingredients can transform into something this comforting and delicious.
The best part? You can make it exactly how you want it. Keep it simple with just salt and pepper, or dress it up with all the toppings. Make it on Sunday and have easy lunches ready all week. Freeze a batch for those days when cooking feels impossible. However you choose to make it yours, this soup will be there for you.
If you loved this, you might also enjoy my:
❃ Marry Me Chicken Soup Recipe (30-Min Comfort in a Bowl)
❃ The Best Crockpot Chicken Corn Chowder for Busy Weeknights
❃ Easy Cheesy Potato Soup (7 steps!): Creamy, Quick & Cozy
❃ Easy Hearty Beef Barley Soup (One-Pot Wonder!)
Did you make this soup? I’d love to hear how it turned out! Leave a comment and let me know what you thought, did you add any special touches or favorite toppings? And if this soup earns a spot in your regular dinner rotation (fingers crossed 🤞), sharing it with a friend who could use some cozy meal inspiration would truly make my day.
Happy cooking, and here’s to many warm, comforting bowls ahead! 🍲✨
Butternut Squash Sweet Potato Soup Recipe (40 Minutes!)
Ingredients
- 2 pounds butternut squash peeled and cubed
- 1½ pounds sweet potatoes peeled and cubed
- 1 medium yellow onion chopped
- 3 garlic cloves smashed
- 2 tablespoons olive oil or butter
- 4 cups vegetable or chicken broth
- 1 cup water
- 1 teaspoon kosher salt
- ½ teaspoon black pepper
- ½ teaspoon ground cumin
- 1 tablespoon maple syrup optional
- ¼ teaspoon cinnamon optional
For Serving:
- Toasted pepitas
- Olive oil
- Fresh herbs
- Crusty bread
Instructions
- Heat oil in a large pot over medium heat. Add onion and cook 4-5 minutes until soft. Add garlic and cook 1 minute more.
- Add butternut squash and sweet potatoes. Stir and cook 5 minutes to lightly caramelize.
- Pour in broth, water, salt, pepper, and cumin. Bring to a boil, then reduce to simmer. Cover and cook 20-25 minutes until vegetables are fork-tender.
- Remove from heat. Use an immersion blender to puree until completely smooth. (Or carefully blend in batches in a regular blender.)
- Taste and adjust seasoning. Add more salt if needed. Stir in maple syrup if desired. Thin with extra broth if too thick.
- Serve hot, topped with pepitas, olive oil drizzle, and fresh herbs.
Notes
– Pair with crusty sourdough bread or cornbread
– Serve alongside a simple green salad
– Top with crispy bacon bits for non-vegetarians
– Drizzle with herb oil or pumpkin seed oil for elegant presentation
