Creamy Butternut Squash and Sweet Potato Soup

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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.

Why you’ll love this Butternut Squash Soup recipe!

  • Comforting Flavor. The warm, nutty undertones of butternut squash combined with the earthy sweetness of sweet potatoes create a heartwarming and cozy soup.
  • Versatile Recipe. You can adjust the seasonings, spices, and even the choice of herbs to suit your taste.
  • Wholesome and Nutritious. Today’s recipe is low-calorie, dairy-free, naturally gluten-free, and rich in fiber, vitamin A, magnesium, vitamin C, and potassium. What’s not to love about that?!

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!

peeled and cubed butternut squash on a cutting board.

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.

tip

  • Carefully handle the butternut squash coming out of the microwave (it will be hot!) and wear kitchen gloves, if needed.
a spoonful of butternut squash 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.

tip

  • When blending soup in a blender or food processor, work in batches to carefully ladle soup into the bowl of the blender. Remove the cap from the lid to allow steam to escape and cover it with a kitchen towel. Process until the soup is smooth, adding more broth if the soup is too thick for your liking.

Must-Have Immersion Blender

I bought this immersion blender a year ago and love that it is so versatile — this blender stick can blend, whisk, and chop!

  • Sharp blades
  • Easy to clean
  • Variable speed control 
immersion blender

a bowl of butternut squash soup on a wooden table

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.
a bowl of butternut squash soup on a wooden table

Frequently asked questions

Can I use pre-cut butternut squash and sweet potatoes to save time?

YES! Using pre-cut butternut squash and sweet potatoes is definitely a time-saver, but if you choose to go this route, be sure the pre-cut convenience veggies are fresh and of good quality.

Is it necessary to peel the butternut squash and sweet potatoes?

Peeling the butternut squash and sweet potatoes is generally recommended to achieve a smoother texture in the soup.

How can I adjust the thickness of the soup to my preference?

To make the soup thicker, let it simmer uncovered for a longer time, allowing excess moisture to evaporate. If you find the soup too thick, you can add more vegetable broth to achieve your desired consistency.

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.

Looking for more Squash Recipes?

I have more savory recipe ideas you may enjoy like my Italian Sausage and Butternut Squash Pasta, this kale salad with butternut squash, and Instant Pot Stuffed Acorn Squash — all are so gourd good! 😉

close up of a bowl of butternut squash soup

Like this recipe?

Don’t forget to comment below the recipe and please give it a ⭐️⭐️⭐️⭐️⭐️ star rating!

a bowl of butternut squash soup on a white plate

Creamy Butternut Squash and Sweet Potato Soup

Seasoned with fresh sage and cinnamon, this naturally creamy vegetarian soup is dairy free, gluten free, and low calorie without sacrificing flavor.
4.75 from 4 votes
Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Course Soups & Stews
Cuisine American
Servings 8 servings
Calories 151 kcal

Ingredients
  

  • 2 tablespoons extra-virgin olive oil
  • 1 medium sweet onion diced
  • 1 3-lb. butternut squash peeled and cubed
  • 2 medium sweet potatoes peeled and cubed
  • 1 medium Granny Smith apple peeled, cored, and cubed
  • 2 cloves garlic minced
  • 1 tablespoon fresh sage minced
  • ¼ teaspoon of ground cinnamon
  • teaspoon nutmeg
  • ½ teaspoon kosher salt
  • 5 cups vegetable stock
  • freshly ground black pepper
  • toasted pepitas for garnish (optional)

Instructions
 

  • In a large Dutch oven over medium heat, heat the olive oil. Add the diced onion and cook for 5 minutes, until tender.
  • Stir in the peeled and cubed butternut squash, sweet potatoes, and apple. Continue cooking for 10 minutes, stirring occasionally, until the vegetables are beginning to soften.
  • Add the garlic, sage, cinnamon, nutmeg, and salt, stirring to combine. Cook for 30 seconds, until the garlic is fragrant.
  • Pour in the vegetable broth and bring the mixture to a boil. Cover the pot and reduce the heat to a simmer. Continue cooking for 20 minutes, until the squash and sweet potatoes are easily pierced with a fork.
  • Remove from the heat and use an immersion blender to blend until smooth. To use a regular blender, work in batches to process the soup until smooth. Add more broth if the soup is too thick.
  • Ladle into bowls and garnish with toasted pepitas and freshly ground black pepper, if desired.

Notes

  • When blending soup in a blender or food processor, work in batches to carefully ladle soup into the bowl of the blender. Remove the cap from the lid to allow steam to escape and cover it with a kitchen towel. Process until the soup is smooth, adding more broth if the soup is too thick for your liking.
  • 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.

Slow Cooker Instructions:

Add all ingredients to a large (6-quart) slow cooker. Cover and cook for 6 to 8 hours on LOW or 3 to 4 hours on HIGH, until the vegetables are tender. Follow the directions for blending the soup with an immersion blender or food processor and serve.

Nutrition

Serving: 1gCalories: 151kcalCarbohydrates: 30gProtein: 3gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 3gSodium: 567mgFiber: 7gSugar: 9g

Life Love and Good Food does not claim to be a registered dietician or nutritionist. Nutritional information shared on this site is only an estimate. We recommend running the ingredients through an online nutritional calculator if you need to verify any information.

Keyword dairy free, gluten-free, slow cooker. low calorie, vegan, vegetarian
Tried this recipe?Let us know how it was.
Sheila Thigpen, blogger

About Sheila Thigpen

Recipe Developer, Food Photographer, Food Writer

Sheila Thigpen is the publisher of Life, Love, and Good Food — a Southern food blog — and the author of Easy Chicken Cookbook and The 5-Ingredient Fresh and Easy Cookbook. After 20+ years in the publishing industry, she retired in 2018 to focus on her own creative endeavors full time. She and her husband live near the beautiful Smoky Mountains and have a precious little granddaughter who has stolen their hearts. As an influencer, Sheila has collaborated with brands like Creamette, Kroger, HERSHEY’S, Hamilton Beach, Garafalo Pasta, OXO, Smithfield, Valley Fig Growers, and more.

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