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Roasted Butternut Squash Soup

Chef Owen May and Dr. Michelle May

Roasted Butternut Squash Soup is a rich, warm way to consume delicious, nutrient rich butternut squash.

Chef Notes

Roasting the butternut squash brings out the natural sweetness and adds another layer of flavor. You can use canned or boxed vegetable or chicken broth or try our recipe for homemade chicken broth.

Health Notes

Butternut squash is a great source of vitamin A, dietary fiber, and phyto-nutrients.


One butternut squash
2 tablespoons olive oil, divided
½ an onion
1 carrot, peeled
1 stalk celery
2 garlic cloves minced
4 cups vegetable or chicken broth
1 teaspoon salt
Freshly ground black pepper
⅛ teaspoon ground nutmeg
1 tablespoon of butter or 2 tablespoons cream


  1. Preheat oven to 400 degrees.
  2. Cut the butternut squash in half vertically and remove the seeds by scooping them out with a spoon.
  3. Use 1 to 2 teaspoons of the olive oil to lightly oil the cut side of the squash. Place cut side down on a baking sheet and bake for 20-30 minutes or until soft. (If you prefer, you can roast cubes of butternut squash instead.)
  4. Dice the carrot, celery, and onion.
  5. Heat a large pot on medium high. When hot, add the remaining oil.
  6. When the oil starts to smoke, add the diced carrots, celery, and onion. Sauté about 8 minutes or until the onion is translucent.
  7. Add the garlic and cook about 30 seconds, then add the broth.
  8. Turn the heat down to medium low.
  9. Remove the squash from the oven and scoop out the flesh and place it into the pot. (Be careful; it is hot!)
  10. Simmer for 10 minutes.
  11. Use a handheld emulsion blender to puree in the pot, or blend in batches in a regular blender (be sure to vent).
  12. Season with salt, pepper, and nutmeg.
  13. Add the butter or cream and serve.

Your journey is unique so we provide options to explore mindful eating in a way that meets your needs.