Savory Autumn Squash Soup Recipe for Cozy Fall Nights

This low-fat, dairy-free savory autumn squash soup makes a comforting starter and is hearty enough to serve as a main course.

When the weather cools, I always crave soup. It’s cozy, satisfying, and perfect for a simple lunch or a comforting dinner.

This recipe has become a favorite—great with sprouted toast for lunch or topped with shredded chicken or diced ham for a heartier meal. The savory blend of vegetables and herbs gives it a rich, layered flavor that feels just right for fall. I even plan to serve it for Thanksgiving.

If you follow Trim Healthy Mama, this is an E with about 5 grams of added fat—avoid adding more fat to keep it from becoming a crossover.

Bowl of savory butternut squash soup on a wood board with a black iron spoon

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Tips for Making This Savory Squash Soup

This soup is quick and straightforward. My favorite shortcut is using pre-cut butternut squash to skip peeling and chopping—it’s worth the slight price difference for the time you save.

This isn’t a straight butternut squash soup because I like to balance the flavor with sweet potatoes, carrots, red onion, and celery, plus plenty of savory herbs—garlic, fresh thyme, sage, bay leaves—along with a hint of nutmeg and a pinch of cayenne for warmth.

Instant pot filled with chopped butternut squash, onions, sweet potatoes, carrots, celery, and fresh herbs

I prefer vegetable broth for a clean, plant-forward flavor, but chicken broth or bone broth also work if you want more protein. I often make my own vegetable stock from frozen scraps and peelings, but a concentrated base like Better Than Bouillon is a reliable store-bought option—just whisk the seasonings into the broth before adding it to the pot.

Instant pot filled with chopped butternut squash, onions, celery, and fresh herbs with vegetable broth

The Instant Pot makes this recipe especially fast—12 minutes at pressure after sautéing the onion and adding the vegetables and broth. If you don’t have a pressure cooker, the crockpot method works well too; see the recipe notes for timing.

Cooked autumn squash in an instant pot with broth and immersion blender

After cooking, blend the soup into a creamy bisque with an immersion blender. If you don’t have one, use a regular blender in small batches—be careful with hot liquids—or a hand mixer or potato masher for a chunkier texture. A few small pieces won’t hurt the flavor.

Bowl of vegan autumn squash soup garnished with coconut milk and pumpkin seeds on a plate

I add collagen for protein; vegetarians can substitute pea protein powder. Stir the powder in while blending so it fully incorporates. Instead of heavy cream, light canned coconut milk gives a silky texture while keeping the recipe dairy-free and lower in fat—shake the can before adding to distribute the cream evenly. Reserve a teaspoon per bowl to drizzle on top for a pretty presentation.

How to Serve Creamy Squash Soup

Bowl of dairy free autumn squash soup garnished with coconut milk and pumpkin seeds on a plate with a black metal spoon

Drizzle a little coconut milk on top and swirl for a decorative touch. Roasted pepitas add crunch and visual appeal. Other tasty garnishes include crumbled turkey bacon, diced ham, fresh parsley or thyme, and homemade sprouted grain croutons. A dusting of smoked paprika, regular paprika, cayenne, or chipotle powder adds color and a flavor boost if you like a bit of heat.

Make-Ahead and Storage

This soup stores beautifully and often tastes even better after a day or two. Keep it covered in the refrigerator for up to a week. Reheat gently on the stovetop over medium or medium-low, stirring occasionally, or reheat in the microwave in one-minute increments, stirring between, until warmed through.

1 quart mason jar filled with butternut squash soup on a wood board

The Best Way to Freeze Soup

Freezing this soup in individual portions is a time-saver. Instead of freezing big blocks in bags, pour cooled soup into jumbo silicone muffin pans placed on a sturdy baking sheet and freeze until solid. The silicone releases the frozen “pucks” easily, and you can store them in a labeled freezer bag. One puck makes a small appetizer portion; two pucks are a meal-sized serving. This method makes reheating quick and avoids waste.

Silicone large muffin pan with frozen soup in the cups

The printable recipe below lists nutrition based on a 1-cup serving (two jumbo muffin-cup portions). I hope you enjoy this soup—please leave a star rating and review if you try it; it really helps others find the recipe.

Savory Autumn Squash Soup

Yield:
12-14 cups

Prep Time:
15 minutes

Cook Time:
20 minutes

Additional Time:
5 minutes

Total Time:
40 minutes

This low-fat, dairy-free savory autumn squash soup is a delicious start to a meal and hearty enough to be the main course.

Ingredients

8 cups butternut squash, peeled and cubed
4 cups sweet potatoes, peeled and cubed
2 cups carrots, peeled and cubed
1 cup celery, 1-inch chunks
1 medium red onion, chopped
6 cloves garlic, minced
1 Tbsp coconut oil
4 cups water
2 Tbsp vegetable base (like Better Than Bouillon)
1/2 tsp nutmeg
1/2 tsp ground thyme
1/2 tsp mineral salt
1 tsp cracked black pepper
1/8 tsp cayenne
6 leaves fresh sage
4-6 sprigs fresh thyme
2 dried bay leaves
1 13.66 oz can light coconut milk
1/2 cup collagen peptides (or pea protein for vegetarians)
Smoked paprika, to taste
Pepitas, optional garnish

Instructions

Set Instant Pot to Sauté and add 1 Tbsp coconut oil. Sauté red onion until translucent, about 2 minutes, then turn off the heat. (See notes for crockpot instructions.)
Add butternut squash, sweet potatoes, carrots, celery, garlic, and fresh herbs to the Instant Pot.
In a large measuring cup, combine water, vegetable base, and seasonings. Whisk, then pour over the vegetables.
Seal the Instant Pot and use the Manual setting for 12 minutes. When finished, perform a quick pressure release.
Remove bay leaves, thyme sprigs, and sage leaves.
Add collagen or protein powder, then blend the soup smooth with an immersion blender.
Shake the can of coconut milk well and stir it into the soup.
Sprinkle lightly with smoked paprika and garnish with additional coconut milk and roasted pepitas if desired.
Store covered in the refrigerator for up to 1 week or freeze for up to 4 months.

Notes

To prepare in a crockpot: sauté onion in a skillet, then add to the crockpot with the other ingredients. Cook on low for 8 hours or on high for 4 hours, then follow the remaining steps.

If you don’t have an immersion blender, carefully blend the soup in batches using a regular blender. A hand mixer or potato masher will work but will leave a less smooth texture.

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