If you’re looking for a creamy and comforting soup that’s easy to make and tastes like Fall, this roasted butternut squash soup is for you! This recipe combines roasted butternut squash and carrots with apples, maple syrup, and stock to form a hearty, nourishing, and easy soup!

Roasted butternut squash soup in white and blue bowl with sage leave garnish.

Editor’s Note: Originally Published on October 15, 2018.  Updated with full process shots, new images, and expanded info.

Roasted butternut squash soup is a family favorite!

The roasting process brings out incredible flavor in the butternut squash which is balanced perfectly by the sweetness in the carrots and maple syrup and tartness of the apples.

A few sage leaves add additional flavor and really make this soup taste like fall.

We love to pair roasted butternut squash and carrot soup with garlic butter rolls and a chicken Caesar salad but it’s also great alongside a garlic bread roast beef sandwich with onion jam.

Recipe Ingredients

All ingredients for this recipe are shown in the pic below and special notes are made in this bulleted list to assist you.

Ingredients shown: butternuts quash, onion, sage, olive oil, apple, nutmeg, vegetable stock, maple syrup, and carrots.
  • Butternut squash. Use 1 large or 2 small butternut squash for this recipe. The overall weight should equal about 4 pounds. To prep the squash for roasting, peel, seed, and chop into chunks. Take care when cutting the squash in half as they can be hard to cut. If you find the squash is too hard to cut or peel, microwave them for 5 minutes as this will help to soften the skin and squash.
  • Carrots. We love the sweetness the carrots bring to this soup.
  • Apples. Use any sweet apple you’d like. We used Honeycrisp because they’re a favorite in our home.
  • Onion. The onion adds great depth of flavor.
  • Stock. Use any low-sodium stock you’d like. To keep this soup vegan, use vegetable stock. If you prefer to use chicken stock, that would be excellent here.
  • Maple syrup. Start with 2 tablespoons and adjust if you’d like more.
  • Sage. The fresh sage leaves make this butternut squash soup taste like Fall!

See the recipe card for complete information on ingredients and quantities.

How to make it

Each number corresponds to the numbered written steps below.

  1. Preheat the oven to 425f and set the rack to the middle level. Peel and slice a large (or two small) butternut squash in half and scoop out the seeds (Photo #1).
Roasted butternut squash soup recipe process shot collage showing peeled squash and chopped pieces along with carrots on baking sheet.
  1. Chop the squash and 2 large carrots into chunks. Toss them with 3 tablespoons of olive oil and spread them out on a parchment paper lined baking sheet and roast for 35 minutes turning the pieces at the halfway point (Photo #2).
  2. While the squash and carrots roast, dice 1 large yellow onion and peel, core, and chop 1 apple. Mince 8 large sage leaves. Heat a large heavy pot or Dutch oven to medium heat and add 3 tablespoons of olive oil and the onion. Saute the onion for about 7-10 minutes or until soft, then add the apple and cook for another 3 minutes (Photo #3).
Recipe collage group two showing Dutch oven sauteing onions and apples and pot on burner with all the soup ingredients being brought to a boil.
  1. Add 4 cups of vegetable stock (or chicken stock), the roasted butternut squash and carrots, and the chopped sage to the pot (Photo #4).
  2. Bring to a boil then lower the heat and simmer for 20 minutes (Photo #5).
Recipe collage group number three showing soup on top of burner simmering and spoon mashing ingredients against the side of the pot.
  1. After 20 minutes of simmering, add 2 tablespoons of maple syrup and 1/2 teaspoon of ground nutmeg and turn off the heat (Photo #6).
  2. For a completely smooth soup with no lumps, use an immersion blender, or ladle the soup into a blender and pulse until smooth (Photo #7).
Recipe collage four showing hands over pot using immersion blender and seasoning of the soup with salt and pepper.
  1. Taste test the soup and adjust salt and pepper to taste. If you’d like the soup sweeter, add maple syrup a little at a time until the desired flavor is achieved. If the soup is too thick, simply thin it with a touch more stock or water (Photo #8). Serve in bowls with a dollop of creme fraiche, yogurt, or sour cream. To keep it vegan, use a plant-based yogurt or coconut cream. Enjoy!
Butternut squash soup in black bowl topped with cream and nutmeg.

Top tips

  • Blending. While you can certainly eat this butternut squash carrot and apple soup chunky style, it’s really great when blended smooth. We recommend using an immersion blender but you can also ladle the soup into a stand blender and pulse until smooth.
  • Fall flavors. Sage, maple syrup, and nutmeg add great autumn flavor and complement the roasted butternut squash soup particularly well. Be judicious with the nutmeg as a little goes a long way. You can also serve with a little nutmeg, cinnamon, or even pumpkin pie spice on the side for those who’d like a bit more.
  • Enjoy the next day! As with most soups and stews, roasted butternut squash soup will taste better the next day making it a great make-ahead option!
  • Toppings. While this soup is creamy without any cream, a little sour cream, creme fraiche, or yogurt, plant-based or dairy-based, is wonderful here.
Large spoon scooping out butternut squash soup from Dutch oven pot.

More butternut squash recipes

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Roasted Butternut Squash Soup

5 from 6 votes
Prep: 10 minutes
Cook: 1 hour 5 minutes
Total: 1 hour 15 minutes
Servings: 6
Roasted butternut squash soup with carrots, apples, maple syrup, sage, and nutmeg is so easy to make and tastes like Fall!


  • 1 large butternut squash peeled, seeded, and chopped – see notes below
  • 2 large carrots chopped
  • 1 apple peeled, cored, and chopped – any sweet apple will work
  • 6 tablespoons olive oil divided
  • 1 medium yellow onion diced
  • 8 large fresh sage leaves minced
  • 4 cups vegetable stock plus more if needed
  • 2 tablespoons maple syrup plus more to taste
  • 1/2 teaspoon nutmeg
  • salt and pepper to taste


  • Preheat oven to 425f and set the rack to the middle level. Toss the chopped butternut squash and carrots with 3 tablespoons of olive oil then spread out on a parchment paper-lined baking sheet and roast for 35 minutes turning pieces at the halfway point.
  • While the squash and carrots are roasting, heat a large heavy pot or Dutch oven to medium heat. Add the remaining olive oil and the onion. Saute until soft (about 7-10 minutes) then add the apple and cook for another 3 minutes.
  • Add the stock, roasted carrots and butternut squash, and the chopped sage to the pot. Bring to a boil then lower the heat and simmer for 20 minutes.
  • After 20 minutes of simmering add in the maple syrup and nutmeg and turn off the heat. Taste the soup and adjust salt and pepper to taste. For a completely smooth soup with no lumps, simply use an immersion blender or ladle the soup into a blender. If the soup is too thick, simply thin with more stock or water.
  • Serve with an optional dollop of creme fraiche, yogurt, or sour cream. Enjoy!


  • 1 large butternut squash equals about 4 pounds or 6 1/2 cups of chopped squash after removing the skin and seeds. Feel free to use 2 smaller butternut squash to equal about 4 pounds.
  • Any apple can be used though sweeter apples work best.
  • An immersion blender is recommended but if using a countertop blender, you may need to blend in batches to prevent over-filling your blender.
  • Leftovers can be saved for up to 3 days in the fridge and can be reheated in the microwave.


Calories: 281kcal | Carbohydrates: 39.4g | Protein: 4.4g | Fat: 14.3g | Saturated Fat: 2.1g | Sodium: 83mg | Potassium: 1020mg | Fiber: 7.1g | Sugar: 12g | Calcium: 131mg | Iron: 2mg

Nutrition information is automatically calculated, so should only be used as an approximation.

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This recipe was originally published on October 15, 2018.  It was completely updated on September 30, 2023.

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  1. Irene McDade says:

    All the soups that I’ve made following your recipes have been winners and keepers. Since I’m following the Weight Watchers plan, I’ve been able to tweak the recipes and they are so comforting! The ingredients and processes you use just make it so easy for me to make the minor changes. Keep the soups coming!

    1. Tara says:

      Hi Irene, we’re so happy you’re enjoying the soup recipes and that you find it easy to adapt the recipes to your needs. Thanks so much for the comment!

  2. James Albano says:

    I really enjoy your recipes and videos. Family and friends are eating them up. Thank you

    1. Tara says:

      Hi James, thanks for the comment and so happy you’re all enjoying the recipes!

  3. Raine says:

    What can I use besides Maple syrup? Honey

    1. Tara says:

      Hi Raine, yes, you can use honey if you prefer to not use maple syrup.