Sweet Potato and Butternut Squash Soup with Sage
A creamy Whole30-friendly soup made by roasting sweet potatoes and butternut squash, then blending with fresh sage and warming spices. This american-inspired soups (whole30, gluten free) ready in about 60 minutes pairs medium, chopped yellow onion, smashed garlic cloves, olive oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 180 calories and feeds 6, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" 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 medium (about 1 lb), peeled and cubed sweet potatoes
- 1 small (about 1.5 lbs), peeled and cubed butternut squash
- 1 medium, chopped yellow onion
- 4 cloves, smashed garlic cloves
- 3 tbsp olive oil
- 8 leaves fresh sage leaves
- 4 cups chicken broth (Whole30 compliant)
- 1.5 tsp, divided sea salt
- 1 tsp, divided black pepper
- 1/4 tsp ground nutmeg
Instructions
- Step 1: Preheat oven to 425°F. Toss 2 medium peeled and cubed sweet potatoes and 1 small peeled and cubed butternut squash (about 2.5 lbs total) with 2 tbsp olive oil, 1 tsp sea salt, and 1/2 tsp black pepper. Spread evenly on a baking sheet and roast for 30-35 minutes until tender and caramelized, stirring halfway through.
- Step 2: While the vegetables roast, heat remaining 1 tbsp olive oil in a large pot over medium heat. Add 1 medium chopped yellow onion and 4 smashed garlic cloves, sauté for 5 minutes until softened and fragrant.
- Step 3: Add 8 fresh sage leaves to the pot and cook for 1 minute to release aroma. Remove sage leaves and set aside for garnish.
- Step 4: Add roasted sweet potatoes and butternut squash to the pot with 4 cups Whole30-compliant chicken broth. Bring to a simmer, then reduce heat and cook 10 minutes.
- Step 5: Using an immersion blender, blend the soup until smooth and creamy. Stir in 1/2 tsp sea salt, 1/2 tsp black pepper, and 1/4 tsp ground nutmeg. Adjust seasoning to taste.
- Step 6: Serve hot, garnished with reserved crispy sage leaves.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Sweet Potato and Butternut Squash Soup with Sage take to make?
Total time is about 60 minutes (15 min prep + 45 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Sweet Potato and Butternut Squash Soup with Sage?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep medium, chopped yellow onion from drying out.
Can I substitute ingredients in Sweet Potato and Butternut Squash Soup with Sage?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Sweet Potato and Butternut Squash Soup with Sage for a different number of people?
The recipe is written for 6 servings. Multiply each ingredient by (your serving target / 6). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Sweet Potato and Butternut Squash Soup with Sage whole30?
Yes — this recipe is tagged whole30, gluten free, paleo, vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
