Sheet-Pan Roasted Butternut Squash Soup

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Roasting the vegetables in the oven before blending them intensifies their flavors, resulting in a deeply rich and flavorful fall soup. We love the sweet and nutty flavor of butternut squash, but any winter squash with a similar texture, such as acorn, honeynut or kabocha squash, can be used in its place.

a recipe photo of the Sheet-Pan Roasted Butternut Squash Soup
Credit:

Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Lindsey Lower

Active Time:
20 mins
Total Time:
55 mins
Servings:
4
  • Roasting the vegetables enriches the soup, making it deeply flavorful.
  • Butternut squash provides fiber and antioxidants, which are good for the gut and immune system.
  • Use a Honeycrisp apple if you want your soup sweet, or Granny Smith for a sharper taste.

This silky smooth Sheet-Pan Roasted Butternut Squash Soup is sure to be your new fall go-to. Roasting the antioxidant-rich squash, onion and apple together brings out their natural sweetness—and adds that little bit of roasted char, further amplifying and adding complexity to the flavors. Aromatic thyme adds floral notes, while the heavy cream provides just the right amount of density and creaminess. Keep reading for expert tips, including how to peel a butternut squash—plus a timesaving shortcut that will save you from having to peel at all.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • Consider buying pre-cubed butternut squash for a timesaving shortcut. Look for it in the produce section of the supermarket.
  • You can add a flavorful garnish, such as a sprinkle of roasted pepitas, also known as hulled pumpkin seeds.
  • Remember to take out the center piece of your blender lid when blending hot liquids as a safety precaution. This will allow steam and any built-up pressure to escape, preventing the blender lid from flying off and hot liquids from potentially burning you.
  • This recipe calls for a Honeycrisp apple, but if you want a sharper flavor, use a Granny Smith. 

Nutrition Notes

  • Butternut squash is a type of winter squash—and, as its color suggests, it's loaded with inflammation-busting antioxidants and vision-protecting vitamin A. Butternut squash also provides filling, gut-friendly fiber and potassium for healthy blood pressure. The vitamin C in butternut squash will give your immune system a boost.
  • Besides adding amazing flavor to this soup, onions also bring a ton of health benefits. The fiber in onions acts as a prebiotic, feeding your beneficial gut bacteria—yes, bacteria need to eat to survive! Onions are also rich in the antioxidant quercetin, known for its ability to reduce triglyceride and cholesterol levels, which reduces the risk of heart disease. The sulfur-containing compounds in onions may help reduce cancer risk and age-related macular degeneration.
  • Apples also contribute to the reduction of heart disease. Compounds in apples also support brain health and reduce cancer and diabetes risk. And, like onions, the fiber in apples feeds your beneficial gut bacteria. 
  • The heavy cream in this soup adds a richness that would be missed if it wasn’t included. The richness comes from the fat in the cream. Because cream is primarily fat and water, it doesn’t add much in the way of protein and calcium like milk does. If you wanted to reduce the fat content of this soup, but keep some of the richness, you could swap the heavy cream for half-and-half or whole milk.
the ingredients to make the Sheet-Pan Roasted Butternut Squash Soup

Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Lindsey Lower

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Ingredients

Original recipe (1X) yields 4 servings

  • 1 butternut squash (about pounds), peeled, seeded and cubed (1-inch; about 6 cups)

  • 1 medium sweet onion, cut into 1-inch wedges (about cups)

  • 1 medium Honeycrisp apple, peeled, cored and coarsely chopped (about cups)

  • ¼ cup extra-virgin olive oil

  • 2 tablespoons fresh thyme leaves, plus more for garnish

  • ½ teaspoon plus teaspoon salt

  • ¼ teaspoon ground pepper, plus more for garnish

  • 3 cups lower-sodium vegetable broth or no-chicken broth

  • 1 cup heavy cream

Directions

  1. Preheat oven to 425°F. Toss squash, onion, apple, ¼ cup oil, 2 tablespoons thyme, ½ teaspoon plus ⅛ teaspoon salt and ¼ teaspoon pepper together on a large rimmed baking sheet; spread in a single layer. Roast, stirring once, until the squash and onion are tender and golden brown, 35 to 40 minutes.

    a step in making the Sheet-Pan Roasted Butternut Squash Soup

    Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Lindsey Lower

  2. Transfer the squash mixture and any drippings from the pan to a blender; add 3 cups broth and 1 cup cream. Secure lid on blender; remove center piece to allow steam to escape. Place a clean towel over the opening. Process until smooth, about 1 minute. Garnish with additional thyme and pepper, if desired.

    a step in making the Sheet-Pan Roasted Butternut Squash Soup

    Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Lindsey Lower

Frequently Asked Questions

  • Can I make this soup ahead and freeze it?

    Yes, it should be good for up to 3 months in the freezer. You can also store it in single-serve portions for convenience. When reheating, you may need to add a little more broth before heating it on the stovetop or in the microwave. If you prefer to store it in the fridge, it will last for up to 3 days in an airtight container.

  • What’s the best way to peel butternut squash?


    When removing the skin from butternut squash, you can use a knife, swivel peeler or Y-peeler. To make it easier and safer, cut the squash in half and place the cut side down on the cutting board before peeling. This will prevent the squash from rocking.

  • Can I use my immersion blender?

    You can use an immersion blender, but we wouldn’t recommend it for this soup because the result won’t be as smooth and creamy as what you can achieve with a countertop blender.

  • What should I serve with butternut squash soup?

    This soup is hearty and can be a main course with some good bread. It’s also great as a starter or side dish, especially with grilled cheese sandwiches or Baked Mac & Cheese.

EatingWell.com, August 2024

Nutrition Facts (per serving)

485 Calories
35g Fat
43g Carbs
5g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size about 2 cups
Calories 485
% Daily Value *
Total Carbohydrate 43g 16%
Dietary Fiber 7g 24%
Total Sugars 17g
Added Sugars 0g 0%
Protein 5g 10%
Total Fat 35g 45%
Saturated Fat 16g 78%
Cholesterol 67mg 22%
Vitamin A 1648µg
Vitamin C 56mg 62%
Vitamin D 1µg
Vitamin E 6mg 40%
Folate 84µg
Vitamin K 18µg
Sodium 473mg 21%
Calcium 181mg 14%
Iron 2mg 13%
Magnesium 95mg 23%
Potassium 1068mg 23%
Zinc 1mg 7%
Vitamin B12 0µg
Omega 3 0g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by
Carrie Myers, M.S.
Carrie Myers
Carrie Myers is a portfolio entrepreneur with more than 30 years of experience in the health and wellness space. As a writer and editor, Carrie has worked for both consumer and trade print and online publications. She's been quoted in several articles as a health and fitness expert. Carrie is also a certified life and wellness coach and exercise physiologist, and the founder of CarrieMichele Co., a lifestyle company that helps women create lives they love where they can be authentic.
and
Linda Frahm
Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications.