Sheet Pan Roasted Butternut Squash Soup
Level
Easy
Time
50 Min
Serves
8
Published: November 6, 2023 by Dr. Stephanie Gray, DC
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Today, I’m craving a roasted butternut squash soup. I love this one, because everything is roasted on a sheet pan. So easy, your oven does most of the work!
This soup is a velvety blend of earthy squash, caramelized onions, garlic and sweet roasted carrots, perfectly balanced with the richness of tomato and the creamy indulgence of coconut milk. Plus it’s healthy and delicious!
Roasting butternut squash first makes it so much easier to work with. I’ve made butternut squash soups before where you have to peel the squash, seed it and chop it into chunks. It’s so much work! No thank you. When you roast the squash you literally just have to spoon out the cooked squash. So much easier.
This recipe is naturally gluten free, grain free, dairy free, plant based.
Try more of my soup recipes:
Broccoli Soup with Curry Kale & Peas
Roasted Carrot & Sweet Potato Soup
What do you need for this recipe?
- 1 butternut squash
- 1 red onion (a white onion will work too)
- 1 head garlic top cut off
- 4 carrots
- 1 tomato
- 1 tbsp fresh sage or 1 tsp dried
- 1 tsp cinnamon
- 4 cups broth or water
- 1 bay leaf if you used water
- 1 tsp sea salt if you used water
- 1 can coconut milk (400 mL)
Key Ingredients & Substitutions:
- Substitute white onion for red onion
- Any winter squash will work for this recipe. Squash like acorn, pumpkin, buttercup will work well. Sweet potato will also substitute well for butternut squash. You need about 4 cups of squash.
- Substitute a large sweet potato for carrots.
- Substitute 1 cup of canned diced tomatoes (drained) for the tomatoes. Don’t roast the diced tomatoes though. You could also substitute cherry tomatoes. These can be roasted.
- For the coconut milk- I recommend using a full fat and good quality coconut milk to make the most rich and creamy soup. I advise against buying “cheap” coconut milk as they are usually filled with emulsifiers like guar gum and carrageenan. Too many emulsifying agents affect the taste and quality of the coconut milk. They are also hard on your gut and affect your microbiome. Carrageenan is particularly controversial as it’s been linked to cancer. But that’s a science lesson for another day. Use cream as a substitute if you aren’t observing dairy free.
Sheet Pan Roasted Butternut Squash Soup
Equipment
-
1 large sheet pan
-
1 large soup pot
-
1 immersion blender or regular blender
Ingredients
- 1 butternut squash cut in half and seeded
- 1 onion peeled and quartered
- 1 head garlic top cut off
- 4 carrots peeled and roughly chopped
- 1 tomato quartered
- 1 tbsp fresh sage or 1 tsp dried
- 1 tsp cinnamon
- 4 cups broth or water
- 1 bay leaf if you used water
- 1 tsp sea salt if you used water
- 1 can coconut milk (400 mL)
Instructions
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Preheat the oven to 400 F.
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Arrange butternut squash, onion, garlic, carrots and tomato on a sheet pan. I placed the garlic and tomato in the hole of the butternut squash.
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Roast about 30 minutes or until squash pierces fork tender.
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Remove from oven. Allow to cool for a bit. When you can touch the squash without burning your hands, spoon squash out from peel. Discard peel.
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Squeeze garlic out from the bulb. Discard the bulb.
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In a large soup pot, over medium heat, add 1 Tbsp olive oil. Add all your roasted produce. Add sage and cinnamon. Stir with a wooden spoon to mix in.
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Add broth or water (and bay leaf/sea salt if using water). Bring to boil 5 minutes. Reduce heat and allow to simmer about 10 minutes.
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Stir in coconut milk and cook another 5 minutes.
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Remove bay leaf.
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Use immersion blender to puree soup. Alternatively, you can blend the soup using a blender. Carefully transfer the soup to blender working in batches. Be sure to hold the lid down when blending.
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Enjoy your beautiful Sheet Pan Roasted Butternut Squash Soup
Notes
Substitute white onion for red onion.
Substitute any winter squash for butternut squash (acorn buttercup, pumpkin). Roasted sweet potato would work too. You need about 4 cups of roasted squash.
Substitute a large sweet potato for carrots.
Substitute 1 cup of canned diced tomatoes (drained) for tomato. Don’t roast, just add to soup with the broth/water.
