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A bowl of buttercup squash soup in a white bowl with sliced jalapeno pepper and cream on top.

Buttercup Squash and Carrot Soup

Creamy Buttercup Squash Soup is an easy-to-make soup loaded with healthy ingredients. With a rich, creamy, and velvety texture and a satisfying flavor, this soup is perfect for making ahead and enjoying for days! Plus, it is low-carb, gluten-free, and can be made dairy-free or vegan! This is a restaurant-quality soup that you will want to make again and again.
5 from 37 votes
Prep Time 10 mins
Cook Time 45 mins
Total Time 55 mins
Course Appetizer, Soup
Cuisine American
Servings 4 people
Calories 129 kcal


  • Blender
  • Large pot


  • 1 large buttercup squash (1½ pounds) halved and seeded
  • 2 tablespoon olive oil
  • 1 medium onion diced
  • 3 medium carrots peeled
  • 3 cloves garlic diced
  • 1-2 tablespoon fresh ginger diced
  • 5 cups chicken stock or vegetable stock
  • ¾ teaspoon cinnamon or to taste
  • ½ teaspoon nutmeg or to taste
  • salt and pepper to taste
  • 4 tablespoon whipping cream, optional or coconut milk


  • Preheat the oven to 350 degrees F. Fill a baking dish with ½-inch of water. Place the squash halves cut-side down. Place the carrots in the baking dish beside the squash. Cover with aluminum foil.
  • Bake the squash until it is soft and can be pierced easily with a fork, about 45 minutes.
  • In a saucepan, heat olive oil over medium heat. Add diced onion, minced garlic, and grated ginger. Saute for about 5 minutes until the onion starts to get translucent.
  • In a large pot, heat chicken (or vegetable) stock.
  • If you have an immersion blender, scoop out the flesh of each squash half and place it in the pot with the chicken stock. Add carrots, onion, garlic, and ginger to the pot. Use the immersion blender and blend the vegetables until smooth and creamy.
  • If you do not have an immersion blender, you can use a blender or a food processor. Take one cup of hot chicken stock and place it in the blender. Scoop out the squash from one half and place it in the blender. Place the carrots in and blend until smooth. Pour the smooth soup into the large pot.
  • Scoop out the squash from the other half and place it in a blender. Add the cooked onion, garlic, and ginger to the blender and blend until smooth. Pour soup into the pot. Add cinnamon, nutmeg, salt, and pepper to the soup. Stir well to combine. Serve the soup hot.
  • If desired, you may add one tablespoon of whipping cream or coconut milk to each serving for an even creamier soup.
  • Enjoy!



Nutritional information is approximate and is meant as a guideline only.
Fridge: This soup will last 3-4 days in the refrigerator in an airtight container.
Freezer: Butternut squash soup freezes very well. Pour cooled soup into an airtight container and freeze for up to 2 months.
Top Tips:
I recommend using a blender to make the pureeing process easier, either an immersion blender or a regular blender.
Do not dice the carrots or squash, as it is so much easier to roast them whole.
Use the smaller amount of ginger at first. You can always add more later. It is always easier to add spice than take it away.
Serve this soup hot for the best flavor.


Calories: 129kcalCarbohydrates: 14.1gProtein: 2.2gFat: 8.1gSodium: 320mgPotassium: 348mgFiber: 3.5gSugar: 6.2gCalcium: 62mgIron: 1mg
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