✨Simple. Homemade. Family Approved✨
Hi, I’m Lena — a busy mom who loves creating quick, healthy recipes the whole family will enjoy because good food should be easy, delicious, and stress-free.
The Soup That Broke All the Rules. Last week, my burger-loving husband burrowed under blankets with a fever… and begged for this soup. Not chicken noodle. Not even grilled cheese. My vegetable soup. That’s when I knew he was really sick. I rushed to make my favourite version — where roasted butternut squash gets cozy with apple cider and a sneaky swirl of crème fraîche (my little sick-day upgrade 🤫). Twenty minutes later? My meat-and-potatoes man was licking the bowl clean and asking for seconds.
Mom Truth: Sometimes the best medicine is a pot of soup… and proving veggies can win over stubborn taste buds.
Why You’ll Love This Roasted Butternut Squash Soup with Apple Cider
This isn’t just any soup — it’s a 30-minute miracle that tastes like it simmered all afternoon. Roasting the butternut squash caramelizes its natural sugars, creating a deep, rich flavor that feels indulgent yet totally wholesome. The splash of unsweetened apple cider adds a light, fruity brightness that beautifully balances the creamy base.
✔️ Ready in 30 minutes ✔️ Cozy fall flavors✔️ Naturally creamy (dairy-free option!)✔️ Family-friendly & meal-prep friendly✔️ Perfect for weeknights or holidays
Butternut Squash Soup: Health Benefits & Nutrition
- This creamy roasted butternut squash soup is as nutritious as it is comforting:
- High in Vitamin A – Supports eye health and immunity
- Vitamin C-rich – Helps fight seasonal colds
- Fibre-packed – Keeps you full and aids digestion
- Heart-healthy fats – Coconut milk provides plant-based energy
- Low-glycaemic – Supports balanced blood sugar
- Dairy-free & vegan adaptable
- Low-sodium friendly – Easy to control salt levels
Nutrition Highlight:
Each serving contains approx. 150 kcal, 3g protein, 4g fat & 4g fibre — perfect for a light yet satisfying meal.
References & Further Reading:
- Healthline: Vitamin A Benefits & Sources
- Harvard Health: Why Fiber is Important
- Medical News Today: Coconut Milk Nutrition Facts
- NIH Study: Cinnamon Health Benefits
Protein Boost Tip: Add cannellini beans or white beans before blending.
Easy Butternut Squash Soup Ingredients
Core Ingredients
- Butternut squash – Roasted for caramelised sweetness
- Apple – Adds gentle sweet-tart balance
- Onion & garlic – Savoury flavor base
- Vegetable or chicken broth – Adds depth
- Unsweetened apple cider – Fall-inspired twist
- Sage or thyme – Cozy herbal notes
- Cinnamon & nutmeg – Warm autumn spices
- Cream or coconut milk – Silky texture
- Olive oil – For roasting & croutons
- Bread cubes – For apple cider croutons
- Optional garnishes – Cream swirl, pumpkin seeds, crispy sage
How to Cut and Prepare Butternut Squash (Safely & Easily!)
Trim both ends, peel the skin, slice lengthwise, scoop out seeds, and cut into cubes.
👉 Pro Tip: Microwave whole squash for 2 minutes to soften before cutting.
How to Make Butternut Squash Soup with Apple Cider – Step-by-Step
1. Preheat oven to 425°F (220°C).
2. Toss squash, onion, and garlic with olive oil, salt, pepper, and cinnamon.
3. Roast for 20 minutes until golden and tender.
4. Transfer to a pot. Add broth, apple cider, nutmeg, and sage.
5. Simmer for 10 minutes.
6. Blend until smooth and creamy.
7. Stir in cream or coconut milk.
8. Serve hot with apple cider croutons.
How to Make Apple Cider Croutons (Sweet & Crispy in 10 Minutes)
Toss bread cubes with olive oil, a splash of apple cider, and cinnamon. Bake at 375°F (190°C) for 8–10 minutes until golden and crunchy.
Pro Tips for the Best Butternut Squash Soup
For the best Creamy Roasted Butternut Squash Soup, always roast the squash rather than boil it. Roasting enhances natural sweetness and gives this butternut squash soup recipe a deep, comforting flavor that kids naturally love.
Mom Tip: Roast extra squash and store it in the fridge — it saves time for quick weekday meals.
Using an immersion blender makes this easy winter soup safer and faster, especially when cooking around kids. Adults can add cayenne or black pepper for heat, while keeping the base mild for children.
Kids Tip: Skip spice and add a little extra cream or milk for a smoother, kid-friendly taste.
Adult Tip: Add thyme or sage for a richer, café-style aroma
Serving Ideas for Butternut Squash Soup
This Creamy Roasted Butternut Squash Soup pairs perfectly with grilled cheese sandwiches, making it a family-approved comfort meal. It’s ideal as a 30-minute soup for busy evenings.
Mom Tip: Serve with whole-grain bread or a side salad to make it a complete meal without extra cooking.
Kids enjoy dipping bread into this healthy soup for kids, while adults can enjoy it with crusty artisan bread or roasted vegetables for a cozy winter dinner.
Storage & Freezing Tips for Butternut Squash Soup
This butternut squash soup recipe is meal-prep friendly. Store leftovers in the fridge for up to 4 days in an airtight container.
Mom Tip: Freeze soup in small portions — perfect for school lunches or quick dinners.
Freeze this Creamy Roasted Butternut Squash Soup for up to 3 months before adding cream to maintain texture. Reheat gently and add toppings fresh for best results.
Mistakes to Avoid When Making Butternut Squash Soup
Skipping roasting is the biggest mistake — it removes the rich flavor that makes this easy winter soup special. Over-blending can make the soup gluey instead of creamy.
Mom Tip: Taste before serving — kids are sensitive to salt balance.
Avoid adding cream before blending, and always add croutons at the end so kids and adults both enjoy the crunch.
High-Protein Version of This Soup
To turn this Creamy Roasted Butternut Squash Soup into a filling meal, blend in white beans or lentils. This boosts protein without changing flavor.
Mom Tip: Protein makes kids feel full longer and reduces snack cravings.
Top with Greek yogurt for adults or roasted chickpeas for kids — making this healthy soup for kids and adults alike.
FAQs About Creamy Roasted Butternut Squash
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Why add apple cider to butternut squash soup?
Apple cider adds a gentle, le natural sweetness and fruity brightness that balances the earthy flavor of roasted butternut squash. It enhances depth without making the soup acidic, creating a cozy fall flavor profile.
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Is butternut squash soup gluten-free?
Yes, this creamy butternut squash soup is naturally gluten-free when made with gluten-free broth. Use gluten-free bread for the apple cider croutons if needed.
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Can I use frozen butternut squash instead of fresh?
Absolutely. Frozen butternut squash works well and saves prep time. For the best flavor, roast or sauté it first, then blend it into the soup.
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How do you make butternut squash soup creamy without dairy?
Blending roasted butternut squash with coconut milk creates a naturally creamy, smooth texture without using dairy. The squash itself adds richness when fully mixed.
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What spices taste best in butternut squash soup?
Warm spices like cinnamon, nutmeg, sage, thyme, ginger, and a pinch of cayenne pair beautifully with butternut squash and enhance its natural sweetness.
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Can I make butternut squash soup ahead of time?
Yes! This soup tastes even better the next day. Store it in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months.
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How can I add more protein to butternut squash soup?
For a high-protein version, blend in white beans or red lentils. You can also top the soup with Greek yogurt, roasted chickpeas, or pumpkin seeds.
Conclusion: Your New Go-To Fall Soup
This Creamy Roasted Butternut Squash Soup is more than just a recipe—it’s your new 30-minute solution for busy weeknights and cozy gatherings alike. With its naturally sweet, caramelized flavor from roasted squash and the bright twist of apple cider, it delivers restaurant-quality taste from your own kitchen.
The best part? It’s incredibly versatile and healthy. Whether you make it dairy-free with coconut milk, add white beans for protein, or keep it classic, this soup adapts to your needs without compromising on the rich, creamy texture everyone loves.
Ready to warm up your fall? Save this easy butternut squash soup recipe by pinning it to your Pinterest board, and don’t forget to leave a star rating below if you tried it! Your feedback helps other home cooks discover this cozy bowl of comfort.
Happy cooking, and enjoy every spoonful! 🍂🍲
Creamy Roasted Butternut Squash Soup Recipe (30-Minute, Dairy-Free)
Creamy, comforting, and full of cozy fall flavor—this easy roasted butternut squash soup with crispy apple cider croutons comes together in just 30 minutes. A healthy, dairy-free, gluten-free family favorite!
Ingredients
Equipment
Method
Step 1: Roast the Vegetables
- Preheat your oven to 425°F (220°C). On a baking sheet, toss the cubed butternut squash, diced onion, and minced garlic with olive oil, cinnamon, salt, and pepper. Spread in a single layer and roast for 20 minutes until golden and caramelized.
Step 2: Simmer the Soup
- Transfer the roasted vegetables to a large pot or Dutch oven. Add vegetable broth, apple cider, nutmeg, and dried sage. Bring to a boil, then reduce heat and simmer for 10 minutes to blend flavors.
Step 3: Blend Until Creamy
- Using an immersion blender or regular blender, puree the soup until completely smooth and creamy. (If using a regular blender, blend in batches and be careful with hot liquid.)
Step 4: Add Creaminess
- Return the blended soup to the pot if needed. Stir in the coconut milk (or cream) until fully incorporated. Taste and adjust seasoning with more salt or pepper if needed.
Step 5: Make Apple Cider Croutons
- While the soup simmers, make the croutons: Toss bread cubes with olive oil, apple cider, and cinnamon. Spread on a baking sheet and bake at 375°F (190°C) for 8-10 minutes until golden and crispy.
Step 6: Serve and Enjoy!
- Ladle the hot soup into bowls. Top with apple cider croutons and your choice of garnishes. Serve immediately for the best texture.
Notes
PRO TIPS:
• Use full-fat coconut milk for creamiest dairy-free version
• Roasting brings out natural sweetness – don’t skip this step!
• Make it high-protein: Blend in 1 can white beans
• Storage: Soup keeps 4 days refrigerated, 3 months frozen (without croutons)
• Kid-friendly: Reduce cinnamon by half if needed
DIETARY NOTES:
• Gluten-free: Use GF bread for croutons
• Vegan: Use vegetable broth and coconut milk
• Whole30: Omit croutons and use compliant broth
Nutrition Information & Disclaimer
📊 Nutrition Calculation Note: Nutrition facts are estimated based on the ingredients used and may vary depending on specific brands, measurements, and preparation methods. For precise nutritional information, we recommend using a nutrition calculator with your exact ingredients.
⚖️ Dietary Disclaimer: While we provide dietary labels (gluten-free, dairy-free, etc.), always check your specific ingredient labels if you have severe allergies. Cross-contamination can occur in shared kitchens.
Credible Sources & Further Reading:
- USDA: Butternut Squash Nutrition Facts – Official nutrient data
- Harvard T.H. Chan School: Health Benefits of Winter Squash
- Cleveland Clinic: Coconut Milk Health Benefits
- Medical News Today: Health Benefits of Cinnamon
⚠️ Medical Disclaimer: The information on this website is for educational purposes only and is not intended as medical advice. Always consult with a healthcare professional before making significant dietary changes, especially if you have health conditions.
🧪 Recipe Testing: This recipe was tested multiple times in a home kitchen to ensure reliability. Cooking times may vary based on your oven, altitude, and equipment.
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