Orange you glad it’s fall? Butternut Squash Soup with Ginger-Toasted Seeds

It might not feel like fall around here, but my kitchen is starting to smell like it.  Fall is my favorite time of year for vegetables.  I love cutting into a big fat squash and smelling the sweet orange flesh as I scoop out the seeds.  Packed with antioxidants, orange vegetables help reduce your risk of cancer, improve immune function, protect your eyesight and improve heart health.  And the seeds inside?  Don’t throw them out!  Rinse and bake for a crunchy topping full of protein and magnesium.

Our Recipe ReDux challenge for this month was called “Orange you glad it’s fall?”.  I decided to lighten up a favorite soup by keeping it super simple and not using any cream or butter.  This soup comes together quickly, especially if you have an immersion blender (one of my kitchen must-haves).

The ingredient list is small.  Even smaller when you consider I took out the sage (pictured above).  I thought the flavors would mix well…they didn’t.  With my recent tummy woes, I didn’t add an onion, but you certainly could.  Just saute in a little oil before adding the rest of the ingredients to your soup pot.

I posted the above photo on Instagram and a very clever follower (Jen of My Totally Random Life) told me to look at the squash sideways and I would see a monster with eyes, teeth and brains.  Do you see it?

What do you think we should name the little monster?

Ok, back to the recipe.  The seeds add a nice crunch, and the ginger flavor worked perfectly (unlike the sage).

A note about reheating this soup: you might want to add a dash more cinnamon and nutmeg to taste, the flavors seem to get lost overnight.

Butternut Squash Soup with Ginger Toasted Seeds

Gluten-free, dairy-free, healthy and delicious! Comes together in a snap.
5 from 1 vote
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Soup


  • 1 butternut squash peeled, diced, seeds reserved for toasting
  • 1 tsp. cinnamon
  • 1/2 tsp. freshly grated nutmeg
  • 32 oz. low-sodium chicken broth make sure it's gluten-free if needed
  • For seeds:
  • 1 tsp. coconut oil
  • 1/8 tsp. salt
  • 1/8 tsp. ground ginger


  • Add diced squash, cinnamon, nutmeg and broth to a large soup pot over medium-high heat. Cook until squash is tender, about 25 minutes.
  • Meanwhile, wash and dry seeds. Preheat oven to 300. Toss seeds with coconut oil, salt and ground ginger. Bake for 15-25 minutes until toasted, stirring once.
  • Using immersion blender, blend until soup is smooth. If you don't have an immersion blender, you can blend the soup in a regular blender in batches.
  • Serve with toasted seeds.


Make sure to check out the rest of the orange recipes below!  What’s your favorite fall vegetable?

  • Kat @ Eating The Week October 21, 2012 at 3:10 am

    Now I’m sad-faced that I didn’t think to keep the seeds from my butternut squash! That toasty ginger flavor sounds fantastic w/your soup.

    • inspiredrd October 21, 2012 at 11:39 am

      I hope you’ll save the seeds next time!

  • Diane October 21, 2012 at 5:21 am

    Alysa, I immediately noticed this recipe because I am posting a butternut squash soup next week. I love the addition of the seeds! BTW, I am always impressed with your photos. If you don’t mind me inquiring, what type of lighting do you use? Beautiful work!

    • inspiredrd October 21, 2012 at 11:38 am

      Thank you Dianne! I use natural lighting for my photos. I’ve actually found that my best light comes through the living room window, so I shoot the food on the floor under that window.

  • Deanna @ Teaspoon of Spice October 21, 2012 at 5:40 am

    I knew there would be a lot of soups with this ReDux challenge – and that’s a good thing! I adore butternut squash (my fav of the oranges) and never have roasted the seeds (duh – I do for pumpkin.) Great garnish idea!

    • inspiredrd October 21, 2012 at 11:38 am

      Thanks! I love roasting all kinds of squash seeds. Seems a waste to throw them out!

  • Liz - Meal Makeover Mom October 21, 2012 at 9:15 am

    I see the monster! So funny. The soup is simple and hearty. I’d love to give it a try. I must admit that I’m lazy and prefer buying the peeled, sliced, and cubed organic butternut squash. Quite the time saver, but no monster opportunities for the kids. Did your family like this soup?

    • inspiredrd October 21, 2012 at 11:37 am

      I buy the cubed squash too, it’s so convenient! The kids liked the soup pretty well. They’re not huge fans of soup in general yet.

  • teri@managedmacros October 21, 2012 at 9:57 am

    I do see the monster!! Too cute! Fall is my favorite time of veggies too, it brings such a harvest of unique ingredients with butternut squash being one of them. You really out did yourself on this one. Your photography is spot on and the ingredients are a perfect match! Happy fall cooking!!

    • inspiredrd October 21, 2012 at 11:35 am

      Thanks Teri šŸ™‚

  • Jennifer@The Foodery October 21, 2012 at 10:47 am

    This sounds delicious topped with ginger pumpkin seeds…and those slices of squash…beautiful! šŸ™‚

    • inspiredrd October 21, 2012 at 11:35 am

      Thank you Jennifer! The seeds are my favorite part šŸ™‚

  • Louise Goldberg October 21, 2012 at 10:48 am

    Your pics are beautiful and the soup looks comforting! Nice job!

    • inspiredrd October 21, 2012 at 11:35 am

      Thank you Louise!

  • Danielle Omar - Food Confidence RD October 21, 2012 at 5:00 pm

    Looks great, love butternut squash soup!

  • Alexandra Caspero October 21, 2012 at 7:48 pm

    Looks wonderful! I love the simplicity of butternut squash soups- so yummy! Thanks for posting

  • Dixya @ Food, Pleasure and Health October 22, 2012 at 6:11 am

    Its such a simple but delicious soup. I enjoyed adding ginger to this soup very much.

  • TastefullyJulie October 22, 2012 at 12:42 pm

    5 stars
    this looks so comforting and good! I love that you used the seeds. I often roast squash seeds and find them to be even better than pumpkin seeds!

  • @HealthHabits Doug October 22, 2012 at 1:29 pm

    I love love love seasonal cooking in the autumn…spaghetti squash with marinara, pumpkin puddings, crisp apples…and soups galore

    Thanks for adding this recipe to my to-do list

  • Regan @ The Professional Palate October 22, 2012 at 5:50 pm

    I see the Monster šŸ™‚

    And I love soups like these… good, fresh seasonal produce doesn’t need a lot of “doctoring”… it’s good as is.

    This looks so yum!

  • @KatySkrzy October 23, 2012 at 10:24 am

    This soup sounds amazing and simple (which is just what I need!)! I can’t wait to pair it up with a warm seasonal panini and enjoy the flavors!!

  • Emma Stirling October 25, 2012 at 3:04 am

    My hubby Mr Surfer Dude made me soup like this when we first met….. But yes his had lashings of butter and sour cream and chives garnish!

  • Serena November 2, 2012 at 9:07 am

    Finally getting around to roasting my seeds w/ your recipe. They smell divine in the oven! I can’t wait…I’ve never thought of using ginger – what a great idea!