Silky Roasted Butternut Squash Soup

Makes 8 cups

Feel free to use frozen or fresh butternut squash for this recipe—frozen is just as delicious and cooks faster! With a delightful balsamic glaze and pumpkin seeds to garnish, this hot soup will keep you toasty warm this fall.



  • 700 grams frozen butternut squash, cubed, or 1 medium fresh butternut squash, cubed (I used to always use fresh but the frozen is just as good and cooks faster)
  • 1 Tbsp. + 2 tsp. olive oil, divided
  • 1 medium yellow onion, diced
  • 4 cups chicken stock
  • ½ tsp. salt
  • ½ tsp. ground black pepper
  • Balsamic glaze (optional)
  • Toasted pumpkin seeds (optional)


  1. Preheat oven to 375°F.
  2. Toss cubed squash with one tablespoon of the olive oil and spread in one layer on a parchment lined baking tray. Season with salt and pepper.
  3. Roast until squash becomes soft and begins to caramelize. If squash is frozen, roast for approximately 30 minutes. If fresh, roast for 30-45 minutes, depending on the size of the cubes.
  4. In a large soup pot, sauté the onion in the remaining 2 tsp. of olive oil until the onion is soft and translucent.
  5. Add the chicken stock and the roasted squash into the pot with the sautéed onion. Cook over low heat for 20 minutes.
  6. Remove soup from heat and allow to cool fully.
  7. Puree the cooled soup in batches in a blender. If you have an immersion blender, you can blend the soup directly in the pot. Do NOT attempt to blend hot liquid.
  8. Return the cooled pureed soup to pot and bring up to serving temperature over low heat, stirring often. Do not attempt to heat the pureed soup over a higher heat—it will sputter and splatter.
  9. Garnish with balsamic glaze and toasted pumpkin seeds if desired. Enjoy!

This recipe is a part of our delicious Autumn Tapas Menu, brought to you by our amazing team of Registered Nutritionists.

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Nutritional Analysis

Per 1 cup serving

  • 113 calories
  • 4.5 g fat
  • 4 g protein
  • 16 g carbohydrate (14 g available carbohydrate)
  • 2 g fibre
  • 318 mg sodium

Revive Servings

  • 1 grain and starch
  • 0 protein
  • 0 vegetable
  • 0 fruit
  • 1 fat
  • 0 dairy

*Note: Analysis is done without addition of garnishes