I love making a pot of beautiful creamy soup. This sweet, silky, dairy-free soup is sure to warm your soul and please your palate. Roasted Butternut Squash Soup with Caramelized Onions has a warm earthy flavour from thyme and sage and is topped with rich, buttery caramelized onions. It’s restaurant quality with simple ingredients.



I can hardly believe it myself now when I think that prior to a couple of years ago the only time I ever ate squash was in pie. If you’ve never had it, which seems to be the case for most people I’ve ever met outside of one family, squash pie is remarkably similar to pumpkin pie and equally as delicious for a harvest dessert. Now squash has become of the most consumed fall foods in our home. I’ve been roasting squash at least once every week for the past month. Carnival squash are great for stuffing, but butternut squash has won my heart. It’s a toss-up about which we enjoy more around here, butternut squash soup or butternut squash fries.


These simple pantry staples are all you need for this soup:

  • Butternut squash
  • Onions
  • Garlic
  • Sage
  • Thyme
  • Salt
  • Pepper
  • Vegetable stock
  • Ghee (butter with milk proteins removed)
  • Olive oil


Onions caramelizing in a cast iron pan.

Caramelizing onions. Soooo delicious!

Health benefits of butternut squash

  • Butternut squash contains carotenoids lutein and zeaxanthin, which have been associated with a low incidence of eye diseases such as cataracts and age-related macular degeneration.
  • Orange flesh vegetables like butternut squash provide beta-carotene, which the body converts to vitamin A. Once sup of butternut squash provides over 100% of the recommended daily intake for vitamin A. The consumption of beta-carotene has been associated with lower cardiovascular disease and cancer.
  • Once cup of butternut squash provides almost 6g of fiber. That’s 25% of the recommended daily for women (25g). Fiber supports optimal digestion, helps to lower cholesterol levels, and reduce the risk for coronary heart disease and several types of cancer.
  • It contains more than 1/3 of the recommended daily intake of vitamin C, as well as other antioxidants to prevent damage caused by free radicals. Vitamin C is beneficial for collagen production, wound healing, tissue repair and immune function.
  • Butternut squash contains more potassium than a banana. Adequate potassium is needed for normal cellular function.


Health benefits of sage (salvia)



So, go ahead and nourish your body and your soul with this delicious Roasted Butternut Squash Soup with Caramelized Onions.


If you’d like to try more squash recipes, check these out:

Spicy Squash and Sweet Potato Stew

Lentil, Squash and Kale Salad with Thyme, Cranberries and White Balsamic Dressing


If you make this or any of my recipes, please share your photos and tag me. I’m on Facebook and Instagram. I love seeing your kitchen magic!

Roasted Butternut Squash, Sage and Caramelized Onion Soup

Roasted Butternut Squash Soup with Caramelized Onions has a warm earthy flavour from thyme and sage and is topped with rich, buttery caramelized onions.
Prep Time 10 mins
Cook Time 50 mins
Total Time 1 hr
Course Main Course, Soup
Servings 8 cups


Caramelized onions

  • 1 tablespoon olive oil
  • 2 tablespoons ghee
  • 6 onions peeled and sliced


  • 6 cups butternut squash cubed
  • 1 tablespoon olive oil
  • 1 onion peeled and quartered
  • 3 cloves garlic peeled
  • 4 cups vegetable stock
  • 1 tsp dried sage or 1 tablespoon fresh sage
  • ½ tsp dried thyme
  • ½ tsp salt
  • ¼ tsp pepper



  • Preheat oven to 400°. Peel and chop butternut squash into 1” chunks. Peel and quarter one onion. Peel garlic. Toss squash, onion and garlic in olive oil.Spread squash, onion and garlic cloves on parchment lined baking sheet. Roast until squash is fork tender, about 20 minutes. ***Start cooking the caramelized onions while the veggies roast.***
  • Remove from oven and add to a medium saucepan along with vegetable stock, lemon juice, sage, thyme, salt and pepper. Bring to boil. Reduce heat and simmer for 10 minutes, to allow the flavours to meld.
  • Puree in the pot using an immersion blender or pour the soup into a blender to blend (use caution when blending the hot soup). Let pureed soup continue to simmer while onions are caramelizing.

Caramelized Onions

  • Peel and slice onions. Heat olive oil and ghee over medium heat in a skillet. Add onions and toss in oil and ghee. Let the onions cook slowly, stirring every couple of minutes. Once onions begin to soften reduce heat to medium low and continue cooking, stirring often, until onions are soft and buttery looking. The onions will be slightly, caramelized after 20 minutes, but continue cooking for that rich, jammy texture. This will take about 45-50 minutes.


If the soup is too thick for your preference add more vegetable stock or water after blending. If you want it even creamier, add a cup of coconut milk.
Keyword butternut squash, butternut squash soup, caramelized onions, dairy free, paleo, plant based, plant based soup, roasted butternut squash