Two bowls of butternut squash and sweet potato soup with crispy sage.
5 from 21 votes

Butternut Squash & Sweet Potato Soup {super creamy}

Ultra creamy, warming and comforting this easy Butternut Squash & Sweet Potato Soup Recipe is sure to be a favourite this fall. It has warming spices like cinnamon, nutmeg and smoked paprika and a touch of sweetness from maple syrup.  So delicious!
Course Soup
Cuisine American, Canadian
Keyword fall recipe, roasted squash, soup, sweet potato
Prep Time 5 minutes
Cook Time 1 hour 5 minutes
Total Time 1 hour 10 minutes
Servings 6 people
Calories 155kcal
Author Dawn - Girl Heart Food


  • 1 butternut squash -about 2.5 lbs
  • 1 tbsp olive oil -plus 1 tsp for roasting squash
  • 1.5 tsp salt -divided
  • 1/2 tsp black pepper -divided
  • 1 onion -chopped
  • 3 cloves garlic -minced
  • 2 sweet potatoes -cubed, about 1 lb
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1 tsp smoked paprika
  • 5 cups vegetable stock -unsalted
  • 1/2 cup whole milk Greek yogurt
  • 1 tbsp maple syrup


  • Preheat oven to 400 F and line a baking sheet with parchment paper.  Carefully cut butternut squash in half, scoop out seeds and drizzle with 1 tsp of olive oil and sprinkle with 1/4 tsp each of salt and black pepper.
  • Place squash cut side down and bake for about 40 minutes until squash is cooked through when pierced with a knife.  Let cool slightly. Scoop out butternut squash. Reserve.
  • In a dutch oven or large pot on medium heat add 1 tbsp of olive oil and cook onion for about 5 minutes.  Add garlic to onion and cook 1 minute.
  • Add sweet potato, cinnamon, nutmeg, smoked paprika, remaining 1.25 tsp of salt and 1/4 tsp of black pepper.  Stir and cook 1 minute.
  • Next, add veggie stock and reserved cooked butternut squash, bring to a low simmer, cover ajar and cook for 15 minutes until sweet potato is cooked through. 
  • Off heat stir in yogurt and maple syrup. 
  • With the highest setting on your immersion blend, blend soup until smooth and creamy.  Garnish with crispy sage leaves (optional).  Enjoy!


  • I always use 'unsalted' stock in my recipes. I like to do that because I can control the sodium content a little more.  If you use a 'salted' variety, keep in mind that you may need less salt added.
  • When I originally made this recipe, I used heavy cream instead of whole milk Greek yogurt.  The heavy cream works lovely too, but I enjoy the yogurt a little more and it's lighter.
  • I highly recommend garnishing with crispy sage leave because they're delish.  
  • Speaking of crispy sage leaves, garnish and enjoy as soon as serving.  Like with anything crispy, once it hits moisture (aka soup), it will loose it's crispiness.
Tried this recipe? That's awesome!Mention @dawn.girlheartfood or tag #girlheartfood

Nutrition (estimate only)

Calories: 155kcal | Carbohydrates: 31g | Protein: 4g | Fat: 2g | Sodium: 617mg | Potassium: 657mg | Fiber: 4g | Sugar: 9g | Vitamin A: 20015IU | Vitamin C: 29.1mg | Calcium: 106mg | Iron: 1.3mg
Nutrition Facts
Butternut Squash & Sweet Potato Soup {super creamy}
Amount Per Serving
Calories 155 Calories from Fat 18
% Daily Value*
Fat 2g3%
Sodium 617mg27%
Potassium 657mg19%
Carbohydrates 31g10%
Fiber 4g17%
Sugar 9g10%
Protein 4g8%
Vitamin A 20015IU400%
Vitamin C 29.1mg35%
Calcium 106mg11%
Iron 1.3mg7%
* Nutrition estimate only. Percent Daily Values are based on a 2000 calorie diet.