This Butternut Squash and Pumpkin Soup is creamy and delicious and has a hint of sweetness from cinnamon and nutmeg. It also contains pumpkin puree and oat milk and can easily be made dairy-free if needed. It’s full of nutrition and cozy flavors and makes great leftovers. I hope you love it!
ingredients needed for butternut squash and pumpkin soup
Here’s what you need to bring this recipe to life!
- Extra virgin olive oil
- Yellow onion
- Minced garlic
- Fresh or frozen butternut squash
- Pumpkin puree
- Ghee or butter
- Low sodium broth
- Ground cinnamon and nutmeg
- Maple syrup
- Oat milk, or milk of choice
how to make butternut squash and pumpkin soup
This Butternut Squash and Pumpkin Soup is easy to make and comes together quickly! Here’s the step-by-step instructions with pictures!
Add 1 Tbsp of extra virgin olive oil to a large dutch oven over medium heat and add chopped onion and minced garlic. Cook for 2-3 minutes, stirring until garlic is fragrant and onion is translucent.
(I actually cooked this recipe in my Ninja Foodi – affiliate link below – and it worked great! This is an awesome appliance if you are looking to consolidate some of these bigger kitchen appliances and/or are limited on kitchen storage space. It’s a slow cooker, air fryer, pressure cooker, and has a saute, dehydrate function, and more, all in one!)
Add butternut squash (okay to add straight from the freezer if you’re using frozen, cubed, which I did!), pumpkin puree, stir and cook for another 2-3 minutes.
Add ghee, broth, maple syrup, cinnamon and nutmeg, salt and stir. Continue to cook over medium/medium-high heat and simmer for about 5-8 minutes, stirring occasionally.
Let mixture cool for about 8-10 minutes before transferring to a large blender or food processor. Blend until smooth or you reach desired consistency.
Add back to dutch oven and continue to cook over low-medium heat. Add oat milk and stir, cooking for an additional few minutes.
Remove from heat, and serve immediately. Sprinkle with a dash of nutmeg and fresh cracked sea salt on top. (The salt really helps to enhance the flavor, so don’t skip this step – just omit the salt if serving to your baby and add it separately for yourself!)
I recommend serving this soup hot with some toasted French bread and/or a baguette.
Store any leftovers in an airtight container in the fridge for up to 4 days. Or, you can freeze in a freezer-safe container (affiliate link below) for up to 6 months.
what’s the difference between pumpkin and butternut squash?
Pumpkin and butternut squash have a very similar flavor profile. They both give me all the fall feels, but to be honest, I love these flavors all year round. Thanks to canned pumpkin puree and frozen butternut squash, I can enjoy them anytime I want! Technically, butternut squash is always available year-round, whereas pumpkins are only in season around the fall months when we typically decorate our front porches with them and enjoy all the pumpkin-flavored goods. ; )
As far as nutrition goes, they are both packed with beneficial nutrients. According to this article, “one cup of any winter squash will yield 59% of your daily Vitamin A requirement, while also supplying Vitamin C, fiber, potassium, and other essential minerals, as well as many of the B complex vitamins. They are also rich in carotenoids due to their orange color.”
Needless to say, you can’t go wrong with either one, and this recipe includes both!
can i use fresh pumpkin instead of canned pumpkin?
Short answer: yes. But should you? No. Buying the pre-made canned pumpkin puree is:
- way easier
- going to provide a much more consistent taste and texture, which will produce a better end result when cooking and baking
Check out this article for more info on why you should just go ahead and opt for the canned stuff from the store. And YES – it’s good for you! Most pumpkin puree is made with only one ingredient: pumpkin! Just be aware that there are some canned pumpkin PIE mixes that look very similar, but will contain other ingredients as well.
what can you do with leftover pumpkin puree?
Okay, so you have an open can of pumpkin puree now. What should you do with it? The possibilities are endless!! Here are a few other recipes of mine that you could whip up with the leftovers:
- Pumpkin Butter Stuffed Dates
- Healthy Carrot Pumpkin Muffins with Cream Cheese Frosting
- Pumpkin Spice Banana Baked Oatmeal
- Healthier Pumpkin Blondies
- Pumpkin Protein Overnight Oats
- Healthy Pumpkin Banana Bread
- Quick and Easy Beef Chili
can you freeze pumpkin puree to use later?
You sure can! I highly recommend grabbing one of these handy little ice trays so you can freeze small portions at once to easily throw into smoothies, or you can pull out a few at a time to thaw and make overnight oats, or even recreate this recipe!
Butternut Squash and Pumpkin Soup
- 1 Tbsp extra virgin olive oil
- 1 medium yellow onion chopped
- 1 Tbsp minced garlic
- 20 oz frozen butternut squash or ~3 lb butternut squash, peeled, seeded and cubed
- 1/2 cup pumpkin puree
- 1 Tbsp ghee or butter, or olive oil
- 1 cup low sodium broth vegetable or chicken broth
- 1/4 tsp cinnamon
- 1/8 tsp nutmeg plus additional for topping
- 1 Tbsp maple syrup
- 1/4 tsp salt plus additional to taste
- 1.5 cup oat milk or unsweetened almond milk, or milk of choice
- Add 1 Tbsp of extra virgin olive oil to a large dutch oven over medium heat and add chopped onion and minced garlic. Cook for 2-3 minutes, stirring until garlic is fragrant and onion is translucent.
- Add butternut squash (okay to add frozen), pumpkin puree, stir and cook for another 2-3 minutes.
- Add ghee, broth, maple syrup, cinnamon and nutmeg, salt and stir. Continue to cook over medium/medium-high heat and simmer for about 5-8 minutes, stirring occasionally.
- Let mixture cool for about 8-10 minutes before transferring to a large blender or large food processor. Blend until smooth or reaches desired consistency.
- Add back to dutch oven and continue to cook over low-medium heat. Add oat milk and stir, cooking for an additional few minutes.
- Remove from heat, and serve immediately. Sprinkle with a dash of nutmeg and fresh cracked sea salt on top. I recommend serving with some toasted French bread / baguette. Enjoy!
- Store any leftovers in an airtight container in the fridge for up to 4 days. Or, you can freeze in a freezer-safe container for up to 6 months.
I can’t wait to hear what you think of this Butternut Squash and Pumpkin Soup! Be sure to tag me on Instagram @wellnessforthewin if you give it a try, and share the love by pinning this recipe on Pinterest!