Skip to Content

Butternut Squash and Sweet Potato Soup

A healthy, heart butternut squash and sweet potato soup that is insanely easy to make! This soup recipe is dairy-free and gluten-free, and the perfect winter recipe for meal prep and batch cooking. If you’re in the market for a low-effort soup recipe that is packed with flavour, this is for you.

You really can’t get better than a thick and creamy soup paired with crusty bread slathered with butter on a cold, winter evening.

That’s the need that this soup recipe completely fulfills. It’s healthy, hearty, insanely delicious, and actually so easy to make. In short, you roast up a bunch of vegetables, blend with stock and spices, and voila!

Other butternut squash recipes I’ve been loving recently include this viral baked feta pasta with butternut squash, and this gorgeous butternut squash pasta.

Let’s dive into exactly how to make this butternut squash and sweet potato recipe.

Ingredients You’ll Need

This butternut squash and sweet potato soup is minimum effort with maximum flavour, so you really don’t need many ingredients. To make this soup, you’ll need:

  • Butternut squash: A medium-to-large sized butternut squash is ideal for this recipe.
  • Sweet potato: Either try to find a large sweet potato (almost as large as your squash), or the equivalent in smaller ones.
  • Onion: I would recommend a white onion for this recipe, cut into large chunks.
  • Garlic
  • Vegetable stock
  • Plant-based cream: I use the ElmLea brand plant-based cream for this recipe, but coconut cream would also work.
  • Spices: Fragrant tumeric, cumin, smoked paprika, and a small pinch of cinnamon make up the components of this recipe, topped with chilli flakes for an extra punch of heat.
A white bowl of butternut squash and sweet potato soup topped with dairy-free cream, parsley, and chilli flakes. A slice of crusty bread is being dipped in the soup.

What’s the Best Way to Blend Soup?

I always use a simple stick blender when making soup at home – it’s less messy and uses fewer containers! However, you could also use:

  • A blender
  • A soup maker

Other butternut squash recipes I think you’ll love include this amazingly creamy butternut squash and white bean pasta, or this creamy roasted butternut squash pasta sauce. For sweet potato recipes on the site, check out thissmoked tofu & sweet potato summer salad.

How To Make Butternut Squash and Sweet Potato Soup

Soup should be comforting and filling – but it definitely shouldn’t be over complicated. One of the beauties of this recipe is how easy it is to whip up with minimal hands-on time.

It makes a great lunch on it’s own or with some crusty bread, but can also be bulked up with a cheese toastie for dinner!


This soup is perfectly fine to store in an airtight container in the fridge for up to 5 days after you’ve made it. It is also perfect for freezing. If like me, you’re an allotment owner and have an abundance of butternut squashes to harvest in the autumn, this is a fantastic recipe to batch cook, freeze, and enjoy months later.

Substitutions, Swaps, and Alternatives

The core components of this recipe are butternut squash, sweet potato, white onion, garlic, and vegetable stock. Beyond that, you can swap out the spices that suit your own preferences. A few suggestions include:

  • Adding in curry powder for a curry-flavoured twist to the soup
  • Add roasted cumin seeds and mustard seeds for added flavour
  • Add coconut milk to the soup for a creamier texture
  • Add roasted red peppers (you might also like my roasted red pepper and butternut squash soup)
  • Roast chunks of butternut squash and sweet potato and add butterbeans for a chunkier version of this soup
A close-up of buttetnut sqaush and sweet potato soup topped with vegan cream and chilli flakes.


Can I use a soup maker for butternut squash and sweet potato soup?

Yes, this recipe would work fine in a soup maker – just take note that if you add the vegetables without roasting them first, your soup may have a slightly different taste.

Do I have to roast the vegetables to make this soup?

Roasting the butternut squash and sweet potato for this soup give it a really delicious flavour, and it’s a step I’d highly recommend. You can make this soup without roasting the vegetables first, but it won’t taste quite the same.

Can I freeze butternut squash and sweet potato soup?

Yes, butternut squash and sweet potato soup is perfect for freezing – freeze in tupperware containers or in ziplock bags with the air squashed out of them to take up less space!

Can I substitute white potato for sweet potato?

No, I wouldn’t recommend swapping out the sweet potato for white potato in this recipe.

Is this butternut squash and sweet potato soup gluten-free?

Yes, this soup is naturally gluten-free! Pair it with some gluten-free bread and butter on the side and tuck in.

What cream should I use for this recipe?

I drizzle a little of the ElmLea plant-based cream into the soup and to top it off. If you’re in the UK, I find this cream alongside the typically dairy creams in most supermarkets, but especially in Tescos. If you can’t source plant-based cream, coconut cream (that thick part from a tin) will also work great.

What to do if I want a chunky soup?

If you want a chunky version of this soup, I’d recommend roasting the butternut squash and sweet potato peeled in chunks. Then, you can blend up about 2/3 with the onion, garlic, stock, and seasonings, and stir in the remainder. This could be a couple variation of the recipe with some cannellini beans thrown in, too.

Butternut Squash and Sweet Potato Soup

Butternut Squash and Sweet Potato Soup

Yield: 2 - 3 portions
Prep Time: 5 minutes
Cook Time: 40 minutes
Additional Time: 10 minutes
Total Time: 55 minutes

A creamy, healthy and minimum-effort butternut squash and sweet potato soup perfect for winter evenings. This easy soup is so filling and perfect with crusty bread on the side.


  • 1 medium butternut squash
  • 1 large sweet potato / 2 small ones
  • 3 cloves of garlic
  • 1 white onion
  • 360ml vegetable stock
  • 80ml dairy-free cream or coconut milk
  • 2 tsp cumin powder
  • 0.5 tsp tumeric
  • 1 tsp smoked paprika
  • A pinch of cinnamon
  • 1.5 tsp dried parsely
  • Salt and pepper to taste
  • (Optional) red chilli flakes
  • (Optional topping) Handful chopped coriander


  1. Preheat your oven to 180° C
  2. Cut your butternut squash in half lengthways and scoop out the seeds.
  3. Place your squash, white onion (chopped into large chunks), and sweet potato on a baking tray and drizzle the olive oil, salt, pepper, and parsley over the squash. Place in the oven to roast for 30 - 35 minutes.
  4. Peel your garlic cloves and add them to the baking tray in the final 10/15 minutes.
  5. Scoop the flesh of the squash and sweet potato out of the skins and add into a large saucepan alongside the onion, garlic, and spices.
  6. Pour in the vegetable stock, and then blend everything with a stick blender. Add more water if necessary.
  7. Place the saucepan on low heat to warm it through and add in about three-quarters of the cream - reserve the remaining cream for a decorative drizzle over the top of your soup if you'd like to.
  8. Serve with a sprinkle of chilli flakes, fresh coriander, and crusty buttered bread on the side.


This soup is best served fresh but will keep fine in the fridge in an airtight container for up to 5 days. This recipe is also perfect for freezing, so is a great recipe to batch-cook.

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram

Skip to Recipe