chefallieskitchen

Roasted Butternut Squash Soup (New & Improved)

My updated Roasted Butternut Squash Soup is officially one of my favorite cozy recipes of the season. It’s silky, rich, naturally sweet, and full of warm roasted flavors. This is not your average butternut squash soup—it’s packed with depth from slow-roasted veggies, fresh herbs, and a touch of creaminess that brings everything together beautifully.

Whether you’re making this for a holiday dinner, a healthy weeknight meal, or meal prep for the week, it always hits the spot. My whole family loves this version, and the roasted vegetables make your entire house smell like fall comfort.

MACROS:

Per serving (8 servings): 1 1/4 cup
160 calories • 7g protein • 5.5g fat • 24g carbs

Why You’ll Love This Soup

• Roasting the squash and vegetables brings out their natural sweetness
• Super creamy without being heavy
• Easy to make and reheats beautifully
• Can be made with chicken bone broth for extra protein or vegetable broth to keep it vegetarian
• Pairs perfectly with a healthy salad or protein dish
• Comforting, nourishing, and perfect for cold-weather months

The Ingredients:

Butternut squash, red onion, carrots, tomato, red bell pepper, garlic, avocado oil or olive oil, fresh or dried rosemary, sage, thyme, oregano, salt, pepper, half and half or milk of choice, and chicken bone broth or vegetable broth.

Ingredient Benefits

Butternut squash
A nutrient powerhouse! It’s packed with vitamin A, vitamin C, antioxidants, and fiber. It gives the soup natural sweetness and a velvety texture.

Red onion
Rich in antioxidants and adds a subtle sweetness when roasted.

Carrots
Loaded with beta-carotene for healthy skin, eyes, and immunity. They also deepen the sweetness of the soup.

Tomato
Adds brightness, natural acidity, and lycopene—an antioxidant great for heart health.

Red bell pepper
One of the highest vitamin C vegetables. Roasting brings out an amazing smoky sweetness.

Garlic
A natural immune booster with anti-inflammatory properties. Plus, roasted garlic = incredible flavor.

Avocado or olive oil
Both are heart-healthy fats that help the vegetables caramelize and add richness.

Fresh (or dried) herbs: rosemary, sage, thyme, oregano
These herbs add layers of earthy, fragrant flavor and are known for their antioxidant and anti-inflammatory benefits.

Half and half or milk of choice
Adds creaminess. You can use dairy or non-dairy depending on your goals—coconut, almond, or oat milk all work.

Chicken bone broth or vegetable broth
Bone broth adds protein, collagen, and gut-friendly minerals. Vegetable broth keeps it fully vegetarian while still flavorful.

How It Comes Together

Everything gets roasted on a sheet pan—squash, onions, carrots, tomatoes, peppers, and garlic. The roasting caramelizes the vegetables and gives them that deep, cozy flavor. After roasting, everything gets blended with broth, herbs, and a splash of cream or milk until perfectly smooth.

It’s simple, hands-off, and absolutely delicious.

What to Serve It With (Healthy Pairings)

This soup is so versatile! Here are some nutritious, lighter pairing ideas:

• Grilled chicken breast or roasted turkey slices
• Air-fried tofu or crispy chickpeas for a vegetarian protein boost
• A big salad with greens, cranberries, roasted nuts, and a light vinaigrette
• Steamed or roasted green vegetables—broccoli, asparagus, or green beans
• A small slice of whole grain or sourdough bread
• Avocado toast with chili flakes
• Simple quinoa or cauliflower rice on the side
• Roasted Brussels sprouts with balsamic

It also makes an amazing starter for a healthy holiday meal.

Print Recipe

Roasted Butternut Squash Soup (NEW & UPDATED)

My updated Roasted Butternut Squash Soup is officially one of my favorite cozy recipes of the season. It’s silky, rich, naturally sweet, and full of warm roasted flavors. This is not your average butternut squash soup—it’s packed with depth from slow-roasted veggies, fresh herbs, and a touch of creaminess that brings everything together beautifully.

Prep Time15 minutes mins

Cook Time45 minutes mins

Course: Dinner, lunch

Cuisine: American

Keyword: Butternut Squash, butternut squash recipes, chicken dinner, easy, easy lunch, fresh vegetables, healthier lunch, healthy meal prep, meal prep, roasted veggies, soup

Servings: 8 servings

Author: Chef Allie’s Kitchen

Equipment

• Oven
• Sheet pan
• Parchment paper
• Large blender or emersion hand blender
• Large Dutch oven

Ingredients

• 2 Large Butternut squash 8 cups total
• 2 Medium Plum tomatoes sliced in half (length wise)
• 1 Small Red onion sliced in half
• 2 Large Carrots peeled and sliced in half (length wise)
• 1 Large Red bell pepper Sliced in half and innards out
• 3 Whole garlic
• 3 TBSP Avocado oil or olive oil
• 1 tsp Salt or to taste
• 1/2 tsp Black pepper or to taste
• 1 TBSP Dried rosemary or fresh
• 1 TBSP Dried sage or fresh
• 2 tsp Dried oregano or fresh
• 2 tsp Dried thyme or fresh
• 1-2 dashes Cinnamon
• 1-2 pinches Nutmeg
• 32 FL oz Chicken bone broth or vegetable broth to stay vegetarian
• 1 TBSP Better Than Bouillon chicken base optional
• 1/4 cup fat free half and half or milk of choice

Get Recipe Ingredients

Instructions

• Preheat the oven to 400 degrees
• Place parchment paper on a large sheet tray
• Peel the skin off of the butternut squash carefully or leave skin off and scoop out squash after roasting process.
• Once skin is off of the butternut squash, slice in half (vertically), scoop the innards out, make some slice marks with a knife on the squash (cut side) and place onto the sheet pan (cut side up)
• Place all of the remaining vegetables on the sheet tray with the squash
• Take the whole garlic and slice the tops off
• Place the garlic in some foil, drizzle the top of the garlic generously with avocado oil or olive oil followed by salt and pepper
• Close up the garlic into a ball and place onto the sheet pan
• Drizzle all of the vegetables generously with avocado oil or olive oil
• Season with salt, pepper, rosemary, sage, oregano, thyme, cinnamon and nutmeg
• Place the sheet tray into the oven for about 20-30 minutes or until vegetables are tender and nice and roasted
• Either place the roasted vegetables into a blender (not the whole garlic) or into a large Dutch oven.
• If using the blender add the veggies, squeeze the garlic out and pour the broth in a little at a time with the chicken base (optional) and blend until smooth, Pour into the large Dutch oven, heat up then add the half and half or milk.
• Season to taste with salt and pepper
• If using an emersion blender add the roasted vegetables to the large Dutch oven with all of the broth and chicken base (optional).
• Blend until smooth. Add more broth if needed to loosen if the soup is too thick.
• Season to taste with salt and pepper
• Add the half and half or milk of choice
• Serve and enjoy!

Notes

8 servings = 1 1/4 cup per serving