Irresistible Butternut Squash Soup with Maple in 30 Minutes

Name: Irresistible Butternut Squash Soup with Maple in 30 Minutes
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Cuisine: American
Ingredients: 1 medium butternut squash (about 2 lbs), peeled and cubed; 1 tbsp olive oil; 1 small onion, chopped; 2 cloves garlic, minced; 3 cups vegetable broth; 1/4 cup maple syrup; 1/2 tsp ground cinnamon; 1/4 tsp ground nutmeg; 1/2 cup heavy cream (or coconut milk for vegan); 1/4 cup roasted pepitas (pumpkin seeds); Salt and pepper to taste

Author: lia

Published: November 24, 2025

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There’s something magical about fall evenings—crisp air, cozy sweaters, and a steaming bowl of butternut squash soup with maple and pepitas. This soup has been my go-to comfort food for years, and it’s the first thing I reach for when the leaves start to turn. The creamy texture is like a warm hug, and the sweet-savory balance from the maple syrup and roasted squash? Pure perfection. Plus, those crunchy pepitas on top add just the right amount of texture to make every bite interesting. Trust me, once you try it, you’ll be making it all season long.

Why You’ll Love This Butternut Squash Soup with Maple and Pepitas

This soup isn’t just good—it’s the kind of recipe you’ll crave when the weather turns chilly. Here’s why:

Creamy dreaminess: The roasted butternut squash blends into velvet-smooth perfection, especially with that splash of cream (or coconut milk if you’re going vegan).
Sweet and savory harmony: The maple syrup adds just enough warmth without making it dessert-like—balanced by the earthy squash and savory spices.
Effortless to make: Roast, blend, done. It’s practically foolproof, even on busy weeknights.
Fall in a bowl: The cinnamon and nutmeg? They’ll make your kitchen smell like autumn heaven.
That crunch! Toasted pepitas on top give every spoonful the perfect little textural surprise.

Ingredients for Butternut Squash Soup with Maple and Pepitas

Here’s everything you’ll need to make this cozy, flavorful soup. Trust me, it’s all simple stuff, and the prep is a breeze:

1 medium butternut squash (about 2 lbs), peeled and cubed. Pro tip: save time by grabbing pre-cubed squash at the store, but fresh is always best for flavor!
1 tbsp olive oil – for roasting that squash to golden perfection.
1 small onion, chopped. Yellow or white, whatever you’ve got on hand.
2 cloves garlic, minced. Fresh garlic is a must—none of that jarred stuff here.
3 cups vegetable broth – homemade or store-bought, both work great.
1/4 cup maple syrup – the real deal, not pancake syrup. It’s worth it!
1/2 tsp ground cinnamon and 1/4 tsp ground nutmeg – that warm, spiced fall vibe.
1/2 cup heavy cream (or swap in coconut milk for a vegan version). Creamy goodness is non-negotiable.
1/4 cup roasted pepitas – for that essential crunch on top.
Salt and pepper to taste – because seasoning is everything.

That’s it! Simple, fresh, and totally doable. Let’s get cooking!

Equipment You’ll Need

You don’t need fancy gear for this soup—just a few trusty basics:

Large pot – For sautéing and simmering all that cozy goodness.
Baking sheet – To roast the squash until it’s caramelized and sweet.
Immersion blender – My favorite tool for silky-smooth soup right in the pot (or use a regular blender in batches).

That’s it—now let’s make some magic!

How to Make Butternut Squash Soup with Maple and Pepitas

Okay, let’s get to the fun part—making this cozy, creamy soup! Don’t worry, it’s easier than you think, and I’ll walk you through every step. Just follow along, and soon you’ll be sipping the most comforting bowl of fall flavors.

Step 1: Roast the Butternut Squash

First things first—roasting that squash! Preheat your oven to 400°F (200°C). Toss your peeled and cubed butternut squash with olive oil, salt, and pepper on a baking sheet. Spread it out in a single layer—no crowding! Roast for 25-30 minutes, stirring once halfway through, until the edges are caramelized and the squash is fork-tender. This step is key for deep, sweet flavor—don’t rush it!

Roasted butternut squash cubes on a baking sheet

Step 2: Sauté Aromatics

While the squash roasts, grab your large pot and heat a drizzle of olive oil over medium heat. Add the chopped onion and sauté until soft and translucent, about 5 minutes. Toss in the minced garlic and cook for another minute—just until fragrant. Careful not to burn the garlic, or it’ll turn bitter. This combo is your flavor foundation!

Step 3: Simmer and Blend

Add the roasted squash to the pot along with vegetable broth, maple syrup, cinnamon, and nutmeg. Bring it to a gentle boil, then reduce the heat and let it simmer for 10 minutes to meld the flavors. Now, the magic happens—blend until silky smooth! I love my immersion blender for this (no transferring hot soup!), but a regular blender works too—just blend in batches and watch out for steam.

Blending butternut squash soup with an immersion blender

Step 4: Finish and Serve

Stir in the heavy cream (or coconut milk for a vegan version). Taste and adjust seasoning—maybe a pinch more salt or a drizzle of maple syrup if you want it sweeter. Ladle into bowls and top with a generous sprinkle of roasted pepitas for crunch. Serve immediately while it’s piping hot—and enjoy the cozy vibes!

Bowl of butternut squash soup topped with pepitas

Tips for the Best Butternut Squash Soup with Maple and Pepitas

Want to take this soup from good to *wow*? Here are my go-to tips for making it absolutely perfect:

Adjust the sweetness: Start with 1/4 cup of maple syrup, then taste and add more if you like it sweeter. I sometimes drizzle an extra tablespoon right before serving for a little extra fall flair.
Roast evenly: Spread the squash in a single layer on the baking sheet—no overlapping! This ensures every piece caramelizes beautifully.
Blend carefully: If using a regular blender, work in batches and let the soup cool slightly first. Hot soup + steam = potential splatter disasters!
Toast those pepitas: If they’re not pre-roasted, toss them in a dry skillet for a few minutes until golden and fragrant. It makes a huge difference!
Season as you go: Don’t forget to salt the squash before roasting and taste the soup before serving. A little extra pepper or cinnamon can really make it pop.

Variations for Butternut Squash Soup with Maple and Pepitas

One of the best things about this soup? It’s a total chameleon! Here are my favorite ways to mix it up when I’m feeling creative (or just cleaning out the pantry):

Coconut milk swap: Use full-fat coconut milk instead of cream for a rich vegan version—it adds a subtle tropical twist that’s downright dreamy.
Spice it up: Add a pinch of cayenne or smoked paprika with the cinnamon for a warm, smoky kick.
Topping ideas: Swap pepitas for toasted walnuts, crispy bacon bits, or even a dollop of tangy Greek yogurt.
Apple addition: Toss in a chopped apple with the squash—it roasts into sweet, velvety goodness.

See? Endless cozy possibilities!

Serving Suggestions

This soup practically begs to be served with something crusty for dipping—I’m talking warm sourdough, a baguette, or even garlic bread if you’re feeling fancy. For lighter days, pair it with a crisp apple-walnut salad. And don’t forget a drizzle of extra maple syrup on top right before serving—it’s my little signature move!

Storage and Reheating

This soup keeps like a dream! Store any leftovers in an airtight container in the fridge for up to 3 days. When reheating, do it gently over low heat—you don’t want to scorch that creamy goodness. If it thickens up too much, just stir in a splash of broth or water to loosen it back up. And heads up—those pepitas? Keep ‘em separate until serving so they stay nice and crunchy!

Nutritional Information

Here’s the scoop on what’s in each comforting bowl (based on using heavy cream): about 280 calories, 6g fiber, and 4g protein. Remember—these are estimates and can vary depending on your exact ingredients. The squash packs vitamin A, while pepitas add a little plant-based protein crunch. Mostly? It’s just delicious fuel for cozy nights!

Frequently Asked Questions

Got questions? I’ve got answers! Here are the most common ones I hear about this butternut squash soup with maple and pepitas:

Can I freeze this soup? Absolutely! Let it cool completely, then store it in airtight containers or freezer bags for up to 3 months. Just thaw overnight in the fridge and reheat gently on the stove—stir in a splash of broth if it’s too thick. Keep the pepitas separate for serving, though—they’ll lose their crunch in the freezer!

How do I make this soup vegan? Easy peasy! Swap the heavy cream for full-fat coconut milk—it’s just as creamy and adds a lovely hint of sweetness. Double-check that your vegetable broth is vegan, and you’re good to go!

Can I use pre-cubed butternut squash? Totally! It’s a great time-saver. Just make sure it’s fresh and not frozen, as frozen squash can get watery when roasted.

What if I don’t have an immersion blender? No worries! Use a regular blender, but blend in small batches and vent the lid to let steam escape. Hot soup + steam = potential mess, so be careful!

Can I add other spices? Of course! A pinch of cayenne or smoked paprika adds a nice kick, or try a dash of ginger or allspice for extra warmth. Play around and make it your own!

Share Your Experience

Did you make this cozy butternut squash soup? I’d love to hear how it turned out! Leave a comment below or tag me on social media—I live for those “just made this!” photos. You can also find more delicious recipes on our Pinterest page. Happy cooking, friends!