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Vegan roasted butternut squash or pumpkin recipe served in a bowl and garnished with seeds and ground black pepper

Roasted Butternut Squash Soup

Prep: 15 min
Cook: 1 hr 15 min
Total: 1 hr 30 min
Servings: 4

Rich and creamy roasted butternut squash soup is a great cold-weather treat. Using only a handful of ingredients, you can make this soup an oil-free, whole food, or you can add cheese to garnish for a more savory taste.

Author Healthy Mind Lifestyle
by Healthy Mind Lifestyle
Recipe Ingredients

Ingredients & Directions

Recipe Ingredients


Yield: Soup (4 Servings)
Needed Kitchenware: Roasting pan, parchment paper, blender, cooking pot
  • 1 large butternut squash (or pumpkin)
  • 2 cloves of garlic
  • 3 tbsp nutritional yeast
  • ⅛ tsp ground nutmeg
  • ⅛ tsp salt
  • ⅛ tsp ground black pepper
  • ¾ cup soy cream (or other plant-based cream
  • (optional) squash/pumpkin seeds for garnish
  • (optional) vegan parmesan cheese for garnish
  • (optional) freshly ground black pepper for garnish
Recipe Directions


  • Preheat the oven to 180° C (350° F) degrees.
  • Scoop out the inner section with the seeds. Cut the butternut squash into 6 pieces. Place pieces of squash onto a parchment paper lined roasting pan and place into the oven for 1 hour. (Discard, compost, or save the seed section to roast these seeds later.)
  • Carefully remove the inner flesh from the skin of the squash using 2 utensils to prevent burning your hands.
  • Add the squash into the blender along with the garlic cloves, nutritional yeast, nutmeg, salt, and pepper. Blend until very smooth.
  • Move the mixture from the blender into a cooking pot on the stove and set the temperature to medium-low.
  • Add the cream and mix thoroughly while it heats over the stove.
  • Remove from the stove to serve when it is heated throughout and serve inside soup bowls or cups.
  • (Optional) Garnish with pumpkin seeds, freshly ground black pepper, or vegan parmesan cheese.

If you cannot find vegan heavy cream, you can use vegan butter or a flavorful oil instead. Use less if going with this option, about ¼ of a cup instead of ¾ of a cup.

Make it a whole food, oil-free healthy dish by omitting the cream and cheese.

Recipe video

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Recipe nutrition

Nutritional Information

Yield: Soup
Servings: 4
Information per serving:
Energy: 109 kcal
Carbohydrate: 13 g
Protein: 4 g
Fiber: 3 g
Sugar: 6 g
Fat: 5 g
Monounsaturated Fat: 3.4 g
Polyunsatured Fat: 0 g
Omega-3: 0 g
Omega-6: 0 g
Saturated Fat: 1 g
Trans Fat: 0 g
Cholesterol: 0 mg
Choline: 6.2 mg 1% DV
Folate: 10.6 µg 2% DV
A: 6142.6 IU 263% DV
B1: 0.8 mg 75% DV
B2: 0 mg 2% DV
B3: 5.8 mg 42% DV
B5: 13.3 mg 266% DV
B6: 3.7 mg 283% DV
B12: 0 mg 0% DV
C: 8.8 mg 11% DV
D: 0 IU 0% DV
E: 1.1 mg 7% DV
K: 1.8 µg 2% DV
Calcium: 37.3 mg 3% DV
Copper: 0 mg 4% DV
Iron: 0.6 mg 3% DV
Magnesium: 16.6 mg 5% DV
Manganese: 0.1 mg 7% DV
Phosphorus: 121.2 mg 17% DV
Potassium: 249.3 mg 5% DV
Selenium: 8.9 µg 16% DV
Sodium: 103.4 mg 6% DV
Zinc: 1.2 mg 15% DV

Please note nutritional information varies dependent on agricultural conditions, consistency in manufacturing processes, and honesty in reporting. We cannot accurately report on the amount of harmful chemicals or beneficial plant constituents that might be present in these ingredients. We cannot report on the content of material added during the cooking process. We cannot guarantee if the vitamins present are natural or synthetic. We make no guarantees to the accuracy of this information and continue to suggest purchasing organic, high-quality, fresh ingredients from local, trusted sources. Percent Daily Values are based on a 2,000 calorie diet and values come regulated from the FDA. Your daily values may be higher or lower depending on your needs.

Tips, Suggestions, Photos, & More Information

roasted butternut squash or pumpkin soup inside of a bowl garnished with pepper

Easy, Healthy, Creamy, Vegan Butternut Squash Soup

You are going to love this soup! With only a handful of ingredients, this recipe is easy to make, healthy, and very satisfying. This is full of vitamins including double your daily intake of vitamin A, B5, and B6! If we included the optional pumpkin seeds used to garnish, it would have added even more nutrition. This is a superstar recipe for nutrition and being so low in calorie, is great for those watching their caloric intake. Enjoy!

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