Roasted Cinnamon and Sage Butternut Squash Soup

butternut squash soup
Leyla Shamayeva, MS, RD
Total Time: 45 min
Prep Time: 15 min
Cook Time: 30 min
Servings: 2 (1 1/4 cups each)

Nutrition Highlights (per serving)

233 calories
7g fat
44g carbs
4g protein
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Nutrition Facts
Servings: 2 (1 1/4 cups each)
Amount per serving  
Calories 233
% Daily Value*
Total Fat 7g 9%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 1799mg 78%
Total Carbohydrate 44g 16%
Dietary Fiber 9g 32%
Total Sugars 10g  
Includes 0g Added Sugars 0%
Protein 4g  
Vitamin D 0mcg 0%
Calcium 195mg 15%
Iron 3mg 17%
Potassium 1316mg 28%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Whether or not it's cold outside, butternut squash soup is a warming treat—and not just because it's heated before serving. In this butternut squash soup recipe, spices like cinnamon, sage, and nutmeg combine with roasted root vegetables to offer a mix of nutty, sweet, and naturally comforting flavors.

This soup is comforting when it comes to nutrition, too. A single serving gives you 9 grams of cholesterol-fighting fiber (that's about 37 percent of your daily target). The potassium, calcium, and vitamin C amounts are also on the impressive side. Finally, this soup is overflowing with vitamin A, which is what orange veggies like butternut squash and carrots are best known for, so plate it up and enjoy!


  • 4 1/2 cups butternut squash, cubed
  • 2 medium carrots, cubed
  • 1 tablespoon olive oil
  • 1/2 tablespoon salt
  • 1 1/2 cup water
  • 1/2 tablespoon cinnamon
  • 4 sage leaves, finely chopped
  • 1/4 teaspoon nutmeg
  • additional salt and pepper to taste
  • 1 tablespoon sour cream or Greek yogurt, for garnish, optional
  • 1 tablespoon pumpkin seeds, for garnish, optional


  1. Preheat oven to 350 F.

  2. Lightly grease a large baking sheet and arrange the cubed squash and carrots on it. Mix the pieces around with oil and sprinkle with salt. Roast until easily pierced with a fork, about 25 to 30 minutes.

  3. Add the roasted veggies to a food processor along with the water, cinnamon, sage, and nutmeg. Blend, adding additional water by the tablespoon if needed.

  4. Swirl in optional garnishes.

Ingredient Variations and Substitutions

Use vegetable stock instead of water for a different flavor profile, but be mindful of sodium content when buying your stock. Compare nutrition labels and choose the brand that offers the lowest sodium per serving.

Cooking and Serving Tips

Roasting the vegetables is an important step—it helps bring out the natural flavors of the vegetables. Butternut squash in particular offers a tasty flavor profile, a perfect mix of nutty and natural sweetness.

Give the roasted vegetables a few minutes to cool before blending them, so that they're easier to handle. The soup is tastier when it's hot, but can also be served cold.

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