Creamy Roasted Butternut Squash Soup With Toasted Pumpkin Seeds

Quick Recipe Version (TL;DR)

• Yield: 6 servings (about 8 cups)
• Prep Time: 20 minutes
• Cook Time: 50 minutes
• Total Time: 1 hour 10 minutes

Quick Ingredients

• 1 medium butternut squash (about 3 lb / 1.36 kg)
• 1 medium yellow onion
• 4 cloves garlic
• 2 tbsp olive oil
• 1 tsp kosher salt, plus more to taste
• 1/2 tsp black pepper
• 1 tsp ground cumin
• 1/2 tsp ground cinnamon
• 1/8 tsp ground nutmeg
• 4 cups (960 ml) low-sodium vegetable broth
• 1 tbsp maple syrup
• 1 tbsp apple cider vinegar
• 1/2 cup (120 ml) heavy cream or plain Greek yogurt, for finishing
• 1/2 cup (65 g) raw pumpkin seeds (pepitas)
• 1 tsp olive oil (for seeds)

Do This

• 1. Heat oven to 425°F (220°C). Halve and seed squash; slice onion; place on sheet pan with garlic. Toss with 2 tbsp olive oil, salt, pepper, cumin, cinnamon, nutmeg.
• 2. Roast 35–40 minutes until squash is very tender and browned in spots.
• 3. Scoop squash flesh into a pot; squeeze in roasted garlic; add roasted onion, broth, maple syrup.
• 4. Simmer 10 minutes. Blend until silky smooth; adjust thickness with a splash of broth if needed.
• 5. Stir in apple cider vinegar; taste and season with more salt/pepper.
• 6. Toast pepitas in a dry skillet 3–5 minutes; finish with 1 tsp olive oil and a pinch of salt.
• 7. Serve soup hot with a swirl of cream (or yogurt) and a generous sprinkle of toasted seeds.

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Why You’ll Love This Recipe

• Big flavor, simple method: Roasting the squash, onion, and garlic does most of the work.
• Silky texture: Blending roasted squash with broth gives you that restaurant-smooth finish.
• Cozy, warm spices: Cumin, cinnamon, and nutmeg make the squash taste extra rich and aromatic.
• Great contrast: Creamy soup + crunchy toasted pepitas = a bowl you’ll want to keep eating.

Grocery List

• Produce: 1 medium butternut squash (about 3 lb / 1.36 kg), 1 medium yellow onion, 4 garlic cloves
• Dairy: Heavy cream (or plain Greek yogurt)
• Pantry: Olive oil, kosher salt, black pepper, ground cumin, ground cinnamon, ground nutmeg, low-sodium vegetable broth, maple syrup, apple cider vinegar, raw pumpkin seeds (pepitas)

Full Ingredients

Roasted Vegetables

• 1 medium butternut squash (about 3 lb / 1.36 kg)
• 1 medium yellow onion, cut into 8 wedges (about 10 oz / 285 g)
• 4 cloves garlic, peeled
• 2 tbsp olive oil
• 1 tsp kosher salt
• 1/2 tsp freshly ground black pepper

Warm Spices & Soup Base

• 1 tsp ground cumin
• 1/2 tsp ground cinnamon
• 1/8 tsp ground nutmeg
• 4 cups (960 ml) low-sodium vegetable broth, plus more as needed to thin
• 1 tbsp maple syrup
• 1 tbsp apple cider vinegar

To Finish & Serve

• 1/2 cup (120 ml) heavy cream, warmed slightly, or 1/2 cup (120 g) plain Greek yogurt
• 1/2 cup (65 g) raw pumpkin seeds (pepitas)
• 1 tsp olive oil (for finishing the pepitas)
• Pinch of kosher salt (for the pepitas)
• Optional garnishes: extra black pepper, a pinch of cinnamon, chopped fresh chives or parsley

Step-by-Step Instructions

Step 1: Preheat the oven and prep the squash safely

Preheat your oven to 425°F (220°C). Line a rimmed baking sheet with parchment paper for easier cleanup.

Using a sturdy chef’s knife, trim off the squash stem and bottom to create flat, stable ends. Halve the squash lengthwise. Scoop out the seeds and stringy bits with a spoon (you can discard them or save them for another use).

Step 2: Season the vegetables and roast until deeply tender

Place the squash halves on the prepared sheet pan, cut-side up. Add the onion wedges and garlic cloves to the pan.

Drizzle everything with 2 tbsp olive oil. Sprinkle evenly with 1 tsp kosher salt, 1/2 tsp black pepper, 1 tsp cumin, 1/2 tsp cinnamon, and 1/8 tsp nutmeg. Rub the spices and oil over the cut surfaces of the squash and toss the onion and garlic to coat.

Flip the squash halves cut-side down (this helps them steam and caramelize). Roast for 35–40 minutes, until the squash is completely tender when pierced with a knife and the onion has browned edges.

Step 3: Scoop and combine the soup base

Let the vegetables cool for 5 minutes so they’re easier to handle. Scoop the roasted squash flesh out of the skins and transfer it to a large pot or Dutch oven. Add the roasted onion.

Add the roasted garlic by either tossing the cloves in whole or squeezing/mashing them into the pot for a smoother result.

Pour in 4 cups (960 ml) vegetable broth and add 1 tbsp maple syrup.

Step 4: Simmer briefly to meld flavors

Set the pot over medium heat and bring the mixture to a gentle simmer. Simmer for 10 minutes, stirring occasionally, to fully combine the roasted flavors with the broth and spices.

Step 5: Blend until silky smooth

Blend the soup until completely smooth.

Immersion blender: Blend directly in the pot until velvety, about 1–2 minutes.

Standard blender: Blend in batches (do not fill above halfway). Vent the lid slightly to let steam escape and hold a kitchen towel over the top. Return the soup to the pot.

If you prefer a thinner soup, add a little more broth, 1/4 cup (60 ml) at a time, until it’s your preferred consistency.

Step 6: Brighten and adjust seasoning

Stir in 1 tbsp apple cider vinegar. Taste and adjust with additional salt and pepper as needed. (The vinegar helps balance the sweetness of the squash and maple syrup.)

Keep the soup warm over low heat while you toast the seeds.

Step 7: Toast the pumpkin seeds for crunch

Heat a small skillet over medium heat. Add the 1/2 cup (65 g) pepitas to the dry pan. Toast, stirring frequently, for 3–5 minutes, until they start to pop, turn lightly golden, and smell nutty.

Immediately remove from the heat and stir in 1 tsp olive oil and a pinch of kosher salt. (This keeps them crisp and well-seasoned.)

Step 8: Serve with a creamy swirl and toasted seeds

Ladle the hot soup into bowls. Finish each bowl with a swirl of heavy cream (or a dollop/swirl of plain Greek yogurt) and a generous sprinkle of toasted pepitas.

If you like, add a final crack of black pepper or a tiny pinch of cinnamon on top for extra aroma.

Pro Tips

• Roast until truly soft: The squash should be spoon-tender. Under-roasted squash makes the soup less sweet and less silky.
• Control thickness after blending: Add broth gradually. It’s easy to thin a soup that’s too thick, but harder to fix one that’s too thin.
• Use vinegar at the end: Adding the apple cider vinegar after blending keeps it bright and noticeable (in a good way).
• Keep pepitas crisp: Toast in a dry pan first; add oil after to avoid greasy seeds and uneven browning.
• Yogurt note: If using yogurt, take the soup off the heat before swirling it in to reduce the chance of curdling.

Variations

• Spicy version: Add 1/4 tsp cayenne with the spices, or finish bowls with chili crisp.
• Apple twist: Roast 1 medium apple (cored, sliced) alongside the onion and blend it in for a gently fruity sweetness.
• Coconut option: Swap the cream for 1/2 cup (120 ml) full-fat coconut milk and finish with toasted pepitas and cilantro.

Storage & Make-Ahead

Cool soup to room temperature (about 30 minutes), then refrigerate in an airtight container for up to 4 days. Reheat gently on the stovetop over medium-low heat, stirring occasionally, until hot (about 8–12 minutes), adding a splash of broth if it thickened.

For longer storage, freeze the soup (without the cream/yogurt swirl) for up to 3 months. Thaw overnight in the refrigerator, reheat, and add cream/yogurt when serving. Store toasted pepitas separately at room temperature in a sealed container for up to 5 days to keep them crunchy.

Nutrition (per serving)

Approximate, based on 6 servings and finishing with heavy cream: 260 calories, 16 g fat, 29 g carbs, 5 g protein, 6 g fiber, 8 g sugar, 520 mg sodium.