Blended Roasted Butternut Squash and Sage Soup

By AislePrompt Editorial · Published 2026-04-30 · Updated 2026-04-30

A velvety pureed soup of roasted butternut squash infused with fresh sage and a touch of cream for a smooth, cozy bowl. This American soup recipe (vegetarian, gluten free), ready in about 60 minutes, blends butternut squash, olive oil, and yellow onion into a quick blender drink — a fast breakfast, a pre-workout pour, or an afternoon energy boost, with nothing to wash up but the pitcher. Each serving lands at about 210 calories and feeds 4, so it works as a grab-and-go breakfast, a post-gym refuel, or a snack that holds you to the next meal. Tap "Add this recipe to your weekly plan" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 2 lbs butternut squash, peeled and cubed
• 3 tbsp olive oil
• 1 large yellow onion, diced
• 3 garlic cloves, minced
• 8 fresh sage leaves, chopped
• 4 cups vegetable broth
• 1/2 cup heavy cream
• 1 tsp salt
• 1/2 tsp black pepper
• 1/4 tsp nutmeg, freshly grated

The stock pot we’d simmer this in → Best Stock Pots for 2026: Top Picks + Buying Guide

Instructions

1. Step 1: Preheat oven to 400°F. Toss 2 lbs peeled and cubed butternut squash with 2 tbsp olive oil and spread on a baking sheet. Roast for 30 minutes until tender and caramelized at edges.
2. Step 2: While squash roasts, heat 1 tbsp olive oil in a large pot over medium heat. Add 1 large diced yellow onion and sauté for 5 minutes until translucent. Add 3 minced garlic cloves and 8 chopped fresh sage leaves, cooking for 1 minute until fragrant.
3. Step 3: Add the roasted squash to the pot along with 4 cups vegetable broth. Bring to a simmer and cook for 10 minutes to meld flavors.
4. Step 4: Using an immersion blender, puree the soup until smooth and creamy. Stir in 1/2 cup heavy cream, 1 tsp salt, 1/2 tsp black pepper, and 1/4 tsp freshly grated nutmeg. Heat gently for 3 more minutes, do not boil.
5. Step 5: Serve hot, garnished with additional sage leaves if desired.