Creamy Butternut Squash Soup with Fried Sage & Pepitas

butternut squash soup

The perfect creamy fall butternut squash soup made with nutmeg, cinnamon, coconut milk, and topped with fried sage and pepitas (pumpkin seeds). Delicious, healthy, & flavorful! (GF, vegan)


  • 1 large butternut squash, halved vertically with seeds removed
  • 1 TBSP olive oil, plus more for drizzling
  • ⅛ tsp ground nutmeg
  • tsp cinnamon
  • ½ cup chopped shallots
  • 1 tsp salt
  • 2 garlic cloves, pressed or minced
  • 1 TBSP maple syrup
  • ⅛ tsp ground nutmeg
  • tsp cinnamon
  • Freshly ground black pepper, to taste
  • 3 cups low-sodium vegetable broth, plus more as needed
  • 1/2 cup coconut milk
  • 1 to 2 TBSP butter, to taste (vegan butter if desire recipe to be vegan)
  • handful of fresh sage
  • Raw or toasted pepitas (pumpkin seeds), for topping


Preheat oven to 425 degrees. Half butternut squash vertically. Remove and discard seeds.

Drizzle butternut squash with olive oil. Sprinkle with nutmeg, cinnamon, salt and pepper. Place cut side down on baking dish. Roast in oven for 50-60 minutes.

Meanwhile, add shallots and minced garlic in a saute pan with a touch of olive oil and salt and saute for 2-3 minutes until softened and fragrant. Set aside.

Once butternut squash has roasted and cooled, add to high powered blender (such as Vitamix) or food processor. Add all remaining ingredients plus additional cinnamon and nutmeg (except sage and pepitas) and blend until processed and smooth. Add in additional vegetable broth or coconut milk if soup is too thick.

While processing, add sage to a saute pan with 1/2 TBSP butter or oil and pan fry for a minute or two, flipping halfway. Upon serving, top soup with fried sage leaves and pepitas, and enjoy!