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Creamy Autumn Soup w/ Squash & Pumpkin

creamy autumn soup in bowl

This delicious, creamy soup just screams AUTUMN! Its vibrant colour and harvest flavours make an absolutely perfect starter for your Thanksgiving dinner. (Or any dinner) This creamy autumn soup is loaded with all your fall flavours, including sweet potato, buttercup squash and pumpkin! Better yet, it’s quick & easy to make!

For years and years, I’ve always made butternut squash soup. Every year when the leaves on the trees start changing colours, I’m dreaming of squash soup. This year, I decided to change it up a notch. So while at the supermarket, I noticed a squash I hadn’t tried before. Buttercup squash, read that carefully, butterCUP, not nut. I was intrigued. So I brought some home, along with every other squash I could find! Squash tends to keep for a long time, so I tend to buy a lot of them to leave laying around the house. šŸ™‚

creamy autumn soup with pumpkin and squash in bowls

So what on earth is buttercup squash??

Well, apparently it’s a pretty popular winter squash that I somehow haven’t noticed before. Like other squash, it’s loaded with nutrients such as vitamins A & C, and high in fiber. But the taste is so much sweeter. The sweetness that this squash adds to my autumn soup is delicious!

This autumn soup recipe is very easy to make, and using pumpkin puree definitely cuts back on prep time. I like to serve mine garnished with pumpkin seeds for a little bit of crunch in each bite, and a splash of green to each bowl.

creamy autumn soup garnised with pumpkin seeds

Looking for more autumn inspiration? Try my Roasted Red Pepper Hummus, Pumpkin Black Bean Burgers or Roasted Butternut Squash.

Or if you’re looking for dessert, give these Pumpkin Spice Muffins a try!

creamy autumn soup in bowl

Creamy Autumn Soup w/ Squash & Pumpkin

Course: Appetizer, Soup
Cuisine: American
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 6 servings
This deliciously creamy autumn soup is loaded with all your harvest flavours in a healthy and easy dish. Bookmark this one for your Thanksgiving starter!
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  • 1 tsp cooking oil I use grape seed
  • 1 yellow onion roughly chopped
  • 2 cloves garlic minced
  • 1 buttercup squash peeled & chopped, seeds removed
  • 2 medium sweet potatoes peeled & chopped
  • 5 cups low sodium vegetable broth
  • 1.5 cups pumpkin puree
  • 1 tsp salt
  • 1/2 tsp nutmeg
  • 1/4 tsp ginger
  • Optional Garnishes: fresh parsley & pumpkin seeds


  • Add the cooking oil and chopped onion to a pot and cook over medium heat until softened, about 5 minutes.
  • Then add the garlic, squash, and sweet potato. Stir everything together and cook for 2-3 minutes.
  • Now add your broth, pumpkin puree and all your seasonings. Bring to a low boil, and cook for about 8-10 minutes until all the veggies are fork tender.
  • Using an immersion blender, puree your soup to it's desired consistency. (I like a creamy soup that is completely pureed, but you can leave it chunkier if you prefer.)
  • Serve your autumn soup garnished with parsley and pumpkin seeds if desired.


If you do not have an immersion blender, you may carefully transfer to a regular blender, processing small portions at a time. Use extreme caution and do not fill the blender to the top when blending hot liquids as this can cause spillage and burns.
Calories: 148kcal | Carbohydrates: 34g | Protein: 3g | Fat: 1g | Sodium: 531mg | Potassium: 959mg | Fiber: 7g | Sugar: 9g | Vitamin A: 18260IU | Vitamin C: 28.5mg | Calcium: 104mg | Iron: 2.8mg
DID YOU TRY THIS RECIPE?Mention on IG and tag #thishealthykitchen!
*Nutritional information is an estimate, calculated using online tools.

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