This butternut squash and sweet potato soup is cozy, creamy, and packed with flavor — plus it’s healthy, vegan, gluten-free, and perfect for meal prep and freezing.
Jump to: ℹ️ Overview | 🛒 Ingredients | 📷 How To Make | 📹 Watch The Video | 👩🍳 Recipe Tips | 🥗 Serving Suggestions | 📝 Full Recipe Card | 🍽 More Similar Recipes
This butternut squash and sweet potato soup is my go-to when the weather turns chilly and I want something nourishing but not boring. It’s naturally creamy (no cream needed unless you’re feeling fancy), subtly sweet from the sweet potato, and balanced with savory onion, garlic, and celery. A tiny hit of curry powder adds this beautiful warmth without turning it into a curry soup.
I’ve tested this a bunch — stovetop, Instant Pot, slow cooker — you name it. My family loves it, especially my mother-in-law (bonus points for me!). It’s one of those soups that freezes like a dream, makes you feel good after eating it, and somehow manages to impress dinner guests and picky toddlers. Each serving is packed with fiber, vitamins, and about 200 calories, depending on toppings.
👩🍳 You might also like these hearty soups: high-protein butternut squash soup, watercress soup, sweet potato soup, tomato Florentine soup, Greek-inspired chickpea soup, healthy broccoli soup with nut and olive pesto, or these other fall soup recipes. Check out these other fall dinner ideas as well.
What You’ll Need
Here is what you’ll need for this sweet potato and butternut squash soup recipe. Find the full measurements in the recipe card below.
- Butternut squash and sweet potato – naturally sweet, earthy, and ultra-creamy when blended.
- Onion, celery, garlic – the classic flavor builders, adding depth and savoriness.
- Salt, pepper, curry powder – simple, but they go a long way.
- Lemon zest and juice – adds brightness that cuts through the richness.
- Stock – I mix chicken and veggie for balance, but go full veggie for vegan. You want enough to just cover the veg.
- Optional Garnishes: Chives, sour cream or light cream, Parmesan, croutons – totally optional, but so good.
How To Make Butternut Squash & Sweet Potato Soup
Find the full recipe and nutritional information below. Here are some handy step-by-step photos for how to make this healthy butternut squash soup.
Stovetop method:
- Sauté onion and celery in olive oil with salt for 3–4 minutes.
- Add garlic, pepper, curry powder, and lemon zest. Stir for 15 seconds.
- Add cubed squash and sweet potato, stir through, then pour in stock to just cover veg.
- Bring to a boil, simmer for 13–15 minutes until tender.
- Blend until smooth, add lemon juice, and adjust seasoning.
Instant Pot method:
- Use sauté function for onion/celery/garlic/spices as above.
- Add squash, sweet potato, and stock (don’t overfill).
- Pressure cook on high for 10 minutes. Quick release.
- Blend, add lemon juice, season to taste.
Slow Cooker method:
- Add all ingredients (except lemon juice) into slow cooker.
- Cook on low for 6–7 hours or high for 3–4 hours until veg is soft.
- Blend, stir in lemon juice, season.
Watch The Video
Recipe Tips
- Make-ahead: This soup tastes even better the next day. Store in the fridge for up to 5 days.
- Freezing: Let cool completely and freeze in airtight containers or freezer bags. Lasts up to 3 months.
- Blending: A stick blender is easiest (less cleanup), but a high-speed blender makes it ultra-smooth.
- Add protein: Throw in some cooked lentils or shredded chicken if you want it to be more filling.
- Creamy twist: A splash of coconut milk instead of cream adds a little something-something.
- Add crunchy topping: Croutons or crispy Pangrattato (Italian breadcrumbs) are great to add crunchy texture to this soup.
Serving Suggestions
Serve hot with crusty bread, a dollop of sour cream, or a sprinkle of Parmesan. It’s also great with grilled cheese on the side (classic). If you’re feeling fancy, swirl in a spoonful of pesto or top with crunchy roasted chickpeas for texture.
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Video
Ingredients
- 1.2 lb butternut squash 550 grams, peeled and cubed, ½ medium squash
- 1 lb sweet potato 450 grams, peeled and cubed, 1 large
- 1 tablespoon olive oil
- 1 onion diced
- 1.5 celery ribs diced
- 3 garlic cloves roughly chopped
- 1 teaspoon salt
- ½ teaspoon pepper
- 1 teaspoon curry powder
- ½ teaspoon lemon zest
- 5 cups stock I use 3 cups chicken + 2 cups veggie
- 1 tablespoon lemon juice
To Serve (optional):
- Chopped chives
- Extra salt and pepper
- Light cream or sour cream
- Grated Parmesan cheese
- Croutons
Instructions
- Heat olive oil in a large pot over medium-high heat. Add onion and celery, season with salt, and sauté for 3–4 minutes until softened.
- Add garlic, pepper, curry powder, and lemon zest. Stir for 10–15 seconds until fragrant.
- Add cubed butternut squash and sweet potato. Stir through, then add the stock—just enough to cover the vegetables.
- Bring to a boil, then reduce heat and simmer for 13–15 minutes, or until the vegetables are tender.
- Remove from heat. Blend with a stick blender or transfer in batches to a high-speed blender until smooth.
- Stir in lemon juice. Taste and adjust salt or pepper as needed.
- Garnish and serve!
Notes
- Can I use frozen squash or sweet potato? Yes! Just make sure it’s cubed and doesn’t have any extra seasoning. It may take a couple of extra minutes to cook.
- Can I skip the curry powder? Sure. It adds warmth but the soup is still delicious without it.
- Can I make this in advance? Yes, and you should! The flavor deepens beautifully after a day in the fridge.
- What kind of blender works best? Stick blender for convenience. High-speed for that silky-smooth finish.
- Make Ahead: This soup tastes even better the next day. Store in the fridge for up to 5 days.
- Freezing: Let cool completely and freeze in airtight containers or freezer bags. Lasts up to 3 months.
- Add Protein: Throw in some cooked lentils or shredded chicken if you want it to be more filling.
- Creamy Twist: A splash of coconut milk instead of cream adds a little something-something.
Nutrition
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