Have you ever wanted to capture that “snuggled-up, sweater-weather, all-is-right-in-the-world” feeling… in a bowl? That’s exactly what you get with butternut squash soup with sage. This soup isn’t just a recipe; it’s a fall tradition, a comfort food hero, and IMO, one of the best ways to get those healthy, seasonal vibes on your table. Whether you’re new to roasting squash or a soup-making pro, this is the autumn staple you’ll crave year-round.
Why Butternut Squash Soup with Sage Should Be Your Go-To
Let’s start with the basics. Butternut squash soup with sage is warm, velvety, and naturally sweet, but it’s the addition of fresh sage that takes it from “meh” to magical. The combo is just… chef’s kiss.
This soup is naturally gluten-free, can be made vegan, and is loaded with vitamins and fiber. Plus, it’s just so easy.
The Magic Combo: What You’ll Need
You don’t need a fancy grocery list—just fresh, simple ingredients:
- Butternut squash (peeled, seeded, and cubed)
- Yellow onion (for savory depth)
- Carrots (optional, for sweetness)
- Celery (optional, adds flavor base)
- Garlic cloves
- Fresh sage leaves (dried sage works in a pinch)
- Vegetable broth (or chicken broth, if not vegetarian)
- Olive oil
- Salt and pepper
- Coconut milk or heavy cream (for extra creaminess—optional but recommended)
Optional garnishes: toasted pumpkin seeds, swirl of cream, fried sage leaves, or a sprinkle of chili flakes for kick.
Step-by-Step: How to Make Butternut Squash Soup with Sage
1. Roast the Squash (Trust Me!)
- Preheat oven to 400°F (200°C).
- Toss butternut squash cubes with olive oil, salt, and pepper.
- Roast for 25–30 minutes, turning once, until caramelized and golden.
2. Sauté the Aromatics
- In a large soup pot, heat a splash of olive oil.
- Add chopped onion, carrots, and celery. Sauté until softened.
- Stir in garlic and sage leaves, cooking until fragrant.
3. Simmer & Blend
- Add roasted squash to the pot.
- Pour in vegetable broth (enough to cover).
- Bring to a boil, then reduce to a simmer for 15–20 minutes.
- Blend until smooth using an immersion blender (or transfer in batches to a regular blender—careful, it’s hot!).
4. Add Creaminess (Optional, but YES)
- Stir in coconut milk or heavy cream for richness.
- Season with extra salt, pepper, or a squeeze of lemon juice to brighten.
5. Serve & Garnish
- Ladle into bowls.
- Top with your favorite garnishes. Don’t skip the fried sage leaves—they’re addictive!
Nutritional Value: What’s Really in Your Bowl?
Here’s a breakdown for the main ingredients per serving (approximate, for 1 of 4 servings):
| Ingredient | Calories | Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|---|
| Butternut squash (1 cup) | 82 | 22 | 2 | 0 |
| Yellow onion (½) | 22 | 5 | 1 | 0 |
| Carrot (1 medium) | 25 | 6 | 1 | 0 |
| Celery (1 stalk) | 6 | 1 | 0 | 0 |
| Olive oil (1 tbsp) | 119 | 0 | 0 | 14 |
| Vegetable broth (1 cup) | 10 | 2 | 1 | 0 |
| Coconut milk (¼ cup) | 100 | 2 | 1 | 10 |
| Sage (fresh, 1 tbsp) | 2 | 0 | 0 | 0 |
| Total (per serving) | 184 | 38 | 6 | 12 |
Takeaway:
- Low calorie, high in fiber, and packed with vitamin A from the squash.
- Healthy fats come from olive oil and (if used) coconut milk.
- Naturally gluten-free and can be dairy-free—perfect for most dietary needs.
- Want it lighter? Skip the coconut milk; want it richer? Add more!
Why Butternut Squash + Sage Is Such a Power Couple
- Sage is famously paired with earthy, sweet vegetables for a reason—it adds savory depth and a little “mystery.”
- Butternut squash brings sweetness, creaminess, and vibrant color.
- The combo tastes “fancy” but is easy enough for busy weeknights.
- Fun fact: Sage is loaded with antioxidants and was once used as a natural remedy for colds and sore throats.
Serving Suggestions & Variations
How do you make it a meal?
- Pair with toasted sourdough, crusty whole wheat bread, or a cheesy grilled sandwich.
- Top with toasted pumpkin seeds for crunch, or swirl in extra coconut milk for a pretty finish.
- Want to bulk it up? Stir in cooked white beans or top with shredded chicken (if you’re not keeping it vegan).
Variations to Try:
- Add a chopped apple to the pot for a touch of natural sweetness.
- Use sweet potato for half the squash for extra depth.
- Make it spicy with a pinch of cayenne or chili flakes.
- Garnish with crispy prosciutto if you eat meat.
Pro Tips & Common Mistakes
Pro Tips
- Roast, don’t boil! Roasting brings out caramel notes and makes the soup richer.
- Fresh sage > dried for best flavor, but use a little dried if that’s what you’ve got.
- Blend thoroughly—nobody wants a chunky squash soup.
- Taste as you go—add salt, pepper, or lemon as needed for balance.
Common Mistakes
- Not seasoning enough: Soup needs more salt than you think!
- Adding sage too early: Add half early for depth, and the rest at the end for aroma.
- Skipping creaminess: A splash of coconut milk or cream makes a world of difference.
FAQ: Butternut Squash Soup with Sage
Q1: Can I make butternut squash soup ahead of time?
A: Yes! It actually tastes better the next day. Store in an airtight container in the fridge for up to 4 days.
Q2: Is this soup vegan?
A: As long as you use veggie broth and coconut milk, yes. Skip the cream and use oil instead of butter.
Q3: Can I freeze butternut squash soup?
A: Absolutely. Let it cool, then freeze in portions. Thaw in the fridge, reheat gently, and stir well.
Q4: Do I have to peel the squash?
A: IMO, yes. The skin doesn’t blend smooth and can be tough.
Q5: What’s a good garnish?
A: Toasted pumpkin seeds, fried sage, or a swirl of coconut cream.
Trusted Resources and External Links
- For more on squash varieties and nutrition, check out the USDA Butternut Squash Profile.
- For more sage facts and recipes, see the American Botanical Council – Sage.
Wrapping It Up: Go Cozy or Go Home
In the world of cozy soups, butternut squash soup with sage is the one you’ll crave every fall and winter—trust me, I’m speaking from experience. It’s easy, comforting, flexible, and full of the best seasonal flavors. Plus, it’s one of the rare recipes that’s just as good for you as it is for your soul.
Give it a try, add your own twist, and tell me: Are you Team Creamy or Team Brothy? Drop a comment below or tag your bowl on Instagram!
Stay warm, friends. 🍂