Creamy Butternut Squash and Sweet Potato Soup

This post may contain affiliate links. Please read my disclosure policy.

Fall’s best bounty — butternut squash, sweet potatoes, and Granny Smith apples — combine to create a deliciously hearty soup. Seasoned with fresh sage and cinnamon, this Creamy Butternut Squash and Sweet Potato Soup is dairy free, gluten free, and low calorie without sacrificing flavor.

With just 150 calories per serving, this easy recipe for Butternut Squash Soup includes directions for cooking it in a slow cooker or on the stovetop in a Dutch oven.

Ingredient notes

• Butternut Squash — The main attraction, butternut squash, is a winter squash known for its sweet, nutty flavor.
• Sweet Potatoes — Opt for dark orange sweet potatoes to infuse the soup with a vibrant hue.
• Granny Smith Apple — A single tart apple, like a Granny Smith, introduces complexity to the flavor profile.

• Sweet Onion — For a milder, non-bitter option, Vidalia onions are my preference.
• Fresh Sage — Or consider fresh thyme as a substitute.
• Vegetable Stock (or Vegetable Broth) — While chicken broth can be used as a dairy-free alternative, the soup will lose its vegetarian status.
• Ground Cinnamon and Nutmeg — Just a hint of these spices to complement the squash, sweet potatoes, and apple.
• Extra-Virgin Olive Oil — For sautéing the vegetables; butter can be used as a substitute, but the dish will no longer be dairy-free or vegan.

How to make Slow Cooker Butternut Squash Soup

Making butternut squash in a slow cooker is as simple as dumping all the ingredients into the pot at the same time! The hardest part is peeling the squash, but that’s made easier with my microwave hack!

STEP 1 | Prep the butternut squash

Wash and dry the squash with a paper towel. Use a fork to pierce the skin in several places. Place the squash on a microwave-safe plate and microwave on high for two minutes.

Use a sharp knife to cut the ends off of the squash, then slice off the neck section. Lay the neck section flat on a cutting board and slice down the sides to peel. Next, slice this portion into 2-inch rounds and cut into 1-inch cubes.

Peel the remaining section of the squash, then cut it in half vertically and remove the seeds using a spoon. Again, slice into 2-inch pieces and cube.

STEP 2 | Add veggies, spices, and broth to slow cooker

Add all the soup ingredients to a large (6-quart) slow cooker at the same time.

Cover and cook for 6 to 8 hours on LOW or for 3 to 4 hours on HIGH, until the vegetables are tender.

STEP 3 | Blend until smooth

To finish the soup, use a handheld immersion blender to process the soup until you have a smooth and creamy soup.

How to make Butternut Squash Soup recipe (easy stovetop version)

This butternut squash sweet potato soup is so delicious, it is sure to become one of your favorites to make during the winter months!

STEP 1 | Sauté the aromatics

Sauté diced onion in olive oil in a Dutch oven or large pot over medium heat until tender.

STEP 2 | Cook the vegetables until soft

Add the butternut squash, sweet potatoes, and apple, cooking and stirring until the vegetables begin to soften.

Stir in the spices and cook for 30 seconds to let them bloom to get more depth of flavor, or until the fresh garlic is fragrant.

STEP 3 | Simmer and blend

Finally, add the vegetable broth and bring the soup to a boil. Reduce the heat and cook until the vegetables are done and are easily pierced with a fork.

Remove the soup pot from the heat and blend the soup with an immersion blender or in a food processor or regular blender until smooth.

Variations and substitutions

• Make roasted butternut squash soup. Toss the squash, sweet potatoes, onions, and apple in the olive oil and spices, then roast in a 400-degree oven for 30 minutes until tender and caramelized. Heat the broth on the stovetop, add the roasted vegetables, and blend.
• Rich and creamy. At the end of cooking, add a couple of tablespoons of butter or heavy cream for a richer soup.
• Spice it up! Add a pinch of cayenne pepper, cumin, curry powder, or minced fresh ginger.
• Instead of vegetable stock, try cooking the vegetables with a can of coconut milk.

Storage and reheating tips

• Leftover soup can be stored in the refrigerator for 3-4 days in an airtight container.
• To freeze, cool the soup completely, transfer it to freezer-safe containers, and store it for up to 3 months.
• To reheat from frozen, thaw it in the refrigerator overnight, then heat gently on the stove or in the microwave, stirring occasionally until it’s heated through.

Frequently asked questions

Serving suggestions

Ladle butternut squash soup into bowls and serve with a loaf of crusty bread for a complete meal. Here are a few delicious topping ideas or garnishes for your soup:

• Roasted pepitas (or pumpkin seeds) — these are great for snacking, too!
• Toasted walnuts
• Top with a drizzle of honey, coconut milk, maple syrup
• Add a dollop of Crème Fraîche, sour cream, or ricotta cheese
• Sprinkle with shaved Parmesan cheese for a more savory soup.