Budget Creamy Butternut Squash Soup: Fall Soup Recipes

This creamy butternut squash soup is naturally vegan and gluten-free. A big batch costs $6.47, which works out to $1.08 per serving, and it’s ready in about 60 minutes from start to finish.

It works well for meal prep, a cozy dinner, or a light lunch during the cooler months.

What this costs

These are estimated costs based on typical U.S. supermarket store-brand prices in September 2026. Prices vary by store and region, so treat them as a guide.

Ingredient cost = pack price ÷ pack quantity × amount used. Cost per serving = total recipe cost ÷ servings. Totals add the rounded line items shown; amounts below $0.01 are excluded. Produce sizes and spoon-to-weight conversions are estimates.

Ingredient Notes and Cheaper Swaps

Butternut Squash

Look for firm, unblemished squash. Many grocery stores sell pre-cut butternut squash; it’s slightly more expensive per pound but saves time. You can also swap in other winter squashes like kabocha or even pumpkin for a similar flavor profile. For more ideas, check out our Simple Roasted Kabocha Squash recipe.

Vegetable Broth

Opt for store-brand cartons or cubes/bouillon powder mixed with water to save money, or use homemade vegetable stock if you have it. Choose a low-sodium variety so you can control the salt content yourself.

Plant-Based Milk

Unsweetened almond milk or soy milk keeps this soup vegan, and any unsweetened, unflavored plant milk works. If you’re not keeping it vegan, regular cow’s milk (whole or 2%) or a splash of half-and-half or heavy cream gives an extra rich texture.

Spices

Nutmeg and cinnamon bring out the natural sweetness of the squash. If you don’t have both, a pinch of allspice or pumpkin pie spice can be a good substitute. A tiny pinch goes a long way, so measure carefully.

How to Make Creamy Butternut Squash Soup Step by Step

Peel and dice the squash with a sharp knife; this is the most time-consuming part. You can then roast the squash in the oven until tender and slightly caramelized for a deeper, nuttier flavor, or simply add it to the pot with the broth to simmer, which is quicker.

Heat a little olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until it softens and becomes translucent, about 5-7 minutes. Stir in the minced garlic and cook for another minute until fragrant, without letting it burn, as burnt garlic can taste bitter.

Combine the squash (roasted or raw) with the onions and garlic in the pot. Pour in the vegetable broth and bring to a gentle simmer. Cook for about 15-20 minutes, until the squash is very tender and easily pierced with a fork, then remove the pot from the heat.

Blend the soup until completely smooth, in batches in a blender or with an immersion blender directly in the pot. If using a regular blender, vent the lid and hold it down with a towel to prevent steam pressure from building up. Return the blended soup to the pot, stir in the plant-based milk, and add the nutmeg, cinnamon, salt, and pepper. Heat gently until warmed through, but don’t boil. Taste and adjust seasonings as needed.

For full ingredient quantities and detailed instructions, refer to the recipe card below.

Tips for the Best Results

• Blend Until Silky Smooth: Blend the soup thoroughly. If using a regular blender, do it in batches to avoid overfilling.
• Adjust Seasoning at the End: Taste and adjust salt, pepper, and other spices after blending and adding the milk, since flavors can change once everything is combined.

Storing, Freezing and Reheating

Cool the soup completely, then store it in airtight containers in the refrigerator for 3-4 days. To freeze, pour cooled soup into freezer-safe containers or heavy-duty freezer bags, leaving some headspace for expansion, for up to 3 months. Thaw overnight in the refrigerator or gently reheat from frozen on the stovetop over low heat, stirring occasionally. Add a splash of broth or milk if needed to reach your desired consistency.

Serving Ideas and Variations

• Toasted Bread: Serve with a slice of crusty bread or croutons for dipping.
• Swirl of Cream: A drizzle of coconut cream (for vegan) or regular heavy cream makes a lovely garnish.
• Roasted Seeds: Top with roasted squash seeds or pumpkin seeds for added crunch and texture.
• Ginger Boost: Add 1 teaspoon of grated fresh ginger along with the garlic and onion for a warming, aromatic twist.

Emily Carter

Creamy Butternut Squash Soup

A comforting, budget-friendly creamy butternut squash soup that’s naturally vegan and gluten-free, perfect for a cozy fall meal.

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Prep Time 20 minutes mins

Cook Time 40 minutes mins

Total Time 1 hour hr

Servings: 6 servings

Course: Soup

Cuisine: American

Calories: 187

Ingredients Equipment Method Notes

Ingredients

  

• 1 medium butternut squash about 2.5 lbs, peeled, seeded, and diced into 1-inch cubes
• 1 tablespoon olive oil
• 1 large yellow onion chopped
• 2 cloves garlic minced
• 4 cups vegetable broth low-sodium
• 1 cup unsweetened almond milk or other unsweetened plant-based milk
• ½ teaspoon ground nutmeg
• ¼ teaspoon ground cinnamon
• Salt to taste
• Black pepper to taste

Equipment

• 1 Large pot or Dutch oven
• 1 Sharp knife
• 1 Blender or immersion blender
• 1 Cutting board

Method

 

1. Heat olive oil in a large pot or Dutch oven over medium heat.
2. Add chopped onion and cook for 5-7 minutes until softened and translucent, stirring occasionally.
3. Stir in minced garlic and cook for another 1 minute until fragrant, being careful not to burn it.
4. Add the diced butternut squash and vegetable broth to the pot.
5. Bring to a simmer, then reduce heat to low, cover, and cook for 15-20 minutes, or until the squash is very tender.
6. Remove the pot from the heat and carefully transfer the soup in batches to a blender, or use an immersion blender directly in the pot, blending until completely smooth and creamy.
7. Return the blended soup to the pot, stir in the unsweetened almond milk, ground nutmeg, and ground cinnamon.
8. Heat gently over low heat until warmed through, but do not boil.
9. Taste and season with salt and black pepper to your preference.

Notes

Storage: Store cooled soup in an airtight container in the refrigerator for 3-4 days.

Freezing: Freeze in freezer-safe containers for up to 3 months. Thaw overnight in the fridge or reheat gently from frozen.

Flavor Boost: For deeper flavor, roast the diced butternut squash at 400°F (200°C) for 20-25 minutes before adding to the pot.

Frequently Asked Questions

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