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This Spicy Butternut Squash Soup is packed with flavor and sure to become a family favorite! A comforting and healthy butternut squash soup that can be made in under 30 minutes. 

a bowl of vegan butternut squash soup with herbs and bread

This is a rich dairy-free butternut squash soup that has smoky, incredible flavors that make you want to light a fire in the woodstove, put on some wool socks, and binge-watch three seasons of Law and Order.

When it comes to this soup, I’m not messing around. I like soups to taste like they cooked all day, but actually, they’re ready in under 25 minutes. If you like fast soups (of course you do), you’ll flip also over homemade Ramen Noodle Bowls and Gluten-Free Tomato Soup.

To make this soup a weeknight possibility, I used organic frozen and cubed butternut squash. No, that’s not lazy, it’s efficient. In a pinch, you can also use frozen pumpkin.

frozen butternut squash, an onion, beans, and other ingredients for making soup

If you have leftover squash, try out these delicious Easy Butternut Squash Chili, Butternut Squash Fries, Air Fryer Butternut Squash, Crispy Butternut Squash, and Eggs in a Squash Hole.

What Goes Well With Butternut Squash Soup?

Um, everything! I love it with a great side salad, or roasted vegetables (check out how to roast frozen vegetables).

And some delicious carbs on the sides would be lovely. A batch of Air Fryer Biscuits, Easy No-Knead Bread, Cheesy Garlic Bread, or Homemade Pretzel Buns would pair beautifully.

3 photos showing the process of making butternut squash soup

Pro Tips/Recipe Notes

  • Use 1 tsp dried sage in place of the fresh.
  • Don’t like spice? Leave the cayenne pepper out of the main batch, and season each bowl to taste.
  • Store in the fridge for up to four days, or in the freezer for 3-6 months.
  • Double the beans for even more protein and texture.
  • This healthy butternut squash soup could easily be made paleo or Whole30 by leaving the beans out.

vegan butternut squash soup in a white bowl with fresh sage

More Easy Soup Recipes

5 from 2 ratings

Spicy Butternut Squash Soup Recipe

Prep: 10 minutes
Cook: 15 minutes
Total: 25 minutes
a bowl of vegan butternut squash soup with herbs and bread
This Vegan Butternut Squash Soup is packed with flavor and sure to become a family favorite!


  • 1/4 cup olive oil
  • 1 cup onion (diced)
  • 6 cloves garlic (minced)
  • 2 lbs butternut squash (~8 cups once peeled and cubed)
  • 4 cups vegetable broth
  • 3 cups kale (chopped or cut into ribbons)
  • 1 tbsp sage (fresh) (or 1 tsp dried)
  • 1 14 oz can cannellini beans (drained, rinsed)
  • 1/8 tsp cayenne pepper (optional)
  • 1/4 tsp smoked paprika
  • salt and pepper to taste


  • In a heavy-bottomed pot, combine olive oil, diced onions, butternut squash, and minced garlic over medium heat. Saute for a few minutes until the squash has softened.
    1/4 cup olive oil, 1 cup onion, 6 cloves garlic, 2 lbs butternut squash
  • Add the broth and cook until the ingredients are tender (about 5 minutes). Blend everything using an immersion blender.
    4 cups vegetable broth
  • Add the kale, sage, and beans. Season to taste with the cayenne, smoked paprika, salt, and pepper.
    3 cups kale, 1 tbsp sage (fresh), 1 14 oz can cannellini beans, 1/8 tsp cayenne pepper, 1/4 tsp smoked paprika, salt and pepper to taste
  • Cover and simmer for 5 minutes before serving. 


If you don't have an immersion blender, transfer the soup in batches to a blender and remove the center part of the lid to allow steam to escape. Blend on low and transfer back to the soup pot.
Use 1 tsp dried sage in place of the fresh.
Store in the fridge for up to four days, or in the freezer for 3-6 months.


Serving: 1cupCalories: 141kcalCarbohydrates: 20gProtein: 3gFat: 7gSaturated Fat: 1gSodium: 486mgPotassium: 561mgFiber: 3gSugar: 4gVitamin A: 14857IUVitamin C: 56mgCalcium: 101mgIron: 1mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Soup
Cuisine: American
Tried this recipe?Mention @sustainablecooks or tag #sustainablecooks!


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About Sarah

Helping you serve up budget-friendly sustainable recipes with a side of balanced living.
Come for the food. Stay for the snark.

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  1. I can’t follow a recipe to save my life. But I used the basic structure here. I doubled the beans for the protein and adjusted the seasoning a little. But this was great. It’s a long few weeks before it will actually be fall here but this helped me get ready for it. 5 stars

    1. Lisa, I know your issues with cooking and enjoying food and I’m SO proud of you for trying something new! I’m honored that I could have helped you in any way. ❤️

  2. Dumb question of the day.
    My daughter wants to try this.  Conveniently, she announced the other day that she wants to try butternut squash soup (I am not a soup lover), and then I tripped over a post mentioning this very recipe!
    I have “small white beans” in my cupboard.  Yup.  That is what the package calls them. Even on the ingredient list.  
    Are the beans in this recipe pretty interchangeable?  I would prefer to use what we already have.  (ESPECIALLY something that I bought for my daughter that she never touched…..)
    Thanks a bunch.  I’ll report back when/if she gets around to making it.

    1. The beans are definitely interchangeable and the small white beans should be great!

      Sorry for the delay. I was on a parent’s only weekend without my laptop!

      1. Thanks for the confirmation.  I kind of thought so, but wanted to hear it from someone who eats them more than I do.
        I hope your weekend was amazing.

  3. 1. There is only one carb to pair this soup with and that is crack bread. Anything else is unacceptable.
    2. This soup is AMAZING! I am so with you on the sweet soups (apples in soup? don’t be gross!) and I love that this has beans it in to bump up the protein. Will be going on my heavy rotation list for sure!5 stars

  4. Every butternut squash soup I’ve ever tried has made me gag from the sweetness but I believe I’ll actually try this one! (I’m a weirdo that doesn’t like anything sweet and only eat a dessert type thing a few times a year to be polite.) I’ll add my trusty nutritional yeast and Bragg’s if it’s still on the sweet side.

    1. I usually run screaming from butternut squash soup for that same reason Jen.

      Oh man, I wish I had that not liking dessert gene!

  5. This looks so good and I can’t wait to try it. I am a big fan of using frozen butternut squash. For some reason, squash are always ridiculously expensive in my area; 5 or more dollars for a single squash that I have to peel and cube or 1.89 for a bag of frozen, all ready peeled and cubed…no brainer for me. One of the grocery chains here sells frozen mixed greens (A blend of kale, collard greens and spinach) so as soon as I pick some up I will try this recipe.
    My current favourite way to prepare butterbut squash is this recipe
    Have a great day!

    1. Total no brainer Patricia!! My friend Katie lives in Sweden and squash is super expensive and rare there. Oddly enough many squash are sold at the florist as ornamentals. Huh!

      Thanks for the link!