Butternut Squash Soup Recipe

This Butternut Squash Soup with Honey Crème Fraîche is an absolute dream on a cold and dreary day. Roasted butternut squash, combined with carrots and topped with some roasted pumpkin seeds and sweet, honey infused, crème fraîche. Beautiful!

This is a very sweet tasting soup, so it’s definitely a great meal to cook up when you are in the mood for some comfort and warmth. A rainy afternoon, a comforting blanket and a bowl of this – pure bliss!

I’ve been planning on making this myself for a while, and during a rare rainy day in Dubai a couple of weeks ago the opportunity presented itself. When it rains here it’s like when it snows in the UK – people literally don’t go outdoors. Schools and offices send everyone home. Everyone goes into temporary hibernation. What better than cooking up some warm soup and a movie?

Cooking butternut squash soup for one

The recipe below is for one, but you can scale the recipe up as you need. Around half a standard sized butternut squash is needed for one person, so this is a great recipe if you have some to use up.

Alternatively make up a couple of portions (or more) as I did. Freezing instructions are below – or you could easily eat this a couple of times in the week.

Butternut Squash Soup Honey Creme Fraiche

Can butternut squash soup be frozen?

Yes! This soup is perfect for freezing. Just cool first and then portion into freezer-proof containers. I also got some great freezer bags for soup which are perfect for this too. It will keep for up to 3 months in the freezer.

The crème fraîche won’t freeze well however. It will likely discolour and separate, so I suggest making that only when you are ready to serve. It is only mixing honey and crème fraîche after all!

If you are keeping it in the fridge then it will keep for 3-4 days.

What toppings can you use?

I used toasted pumpkin seeds. I salted them a little before toasting as the saltiness goes really well with the sweetness of the soup. As an alternative to pumpkin seeds you could also use toasted pine nuts or sesame seeds.

A little chopped parsley also goes well and is what I tend to use. Basil also complements the recipe (if you are happy to add even more sweetness to the equation).

Of course, the main topping for this recipe is the crème fraîche – drizzle it over the soup or spoon into the middle – it’s delicious!

How to make butternut squash soup less sweet?

This is a very sweet soup – if you want to make it a little more savoury add a couple of teaspoons of balsamic vinegar once you have blended – add a little at a time and taste.

This won’t eliminate the sweetness but it will take the edge off a little.

If you are a fan of sweet soups then you should also check out this sweet potato & horseradish soup.

Butternut Squash Soup With Honey Crème Fraîche

Recipe by carolineCourse: LunchCuisine: SoupDifficulty: Easy


Prep time


Cooking time





A sweet and warming soup with roasted butternut squash topped with honey infused crème fraîche. Perfect for a cold winters day.


  • 400g butternut squash – around 1/2 a small squash

  • 1/2 tsp olive oil

  • 1 clove garlic – crushed

  • 40g onion, finely diced – around 1/4 medium onion

  • 60g carrot – around 1/2 a medium carrot, sliced

  • 400ml vegetable stock

  • 1 tsp pumpkin seeds

  • 1 tablespoon crème fraîche

  • 1/2 tsp honey

  • Equipment
  • Stick/immersion blender


  • Preheat the oven to 200C / 400F. Slice the butternut squash in half and remove the seeds with a spoon. Drizzle the cut side of the squash with a little olive oil and then place, cut side down on a baking tray lined with foil. Place in the oven for 30 minutes.
  • Drizzle a small amount of olive oil or some light cooking spray in a medium saucepan. Add the garlic and onion and cook for 3-4 minutes until softened. Add the carrot and cook for a further 5 minutes.
  • Add the stock to the pan and bring to a simmer. Cook for around 15-20 minutes, until the carrot is soft and tender.
  • Now prepare the toppings. Lightly toast the pumpkin seeds in a dry small frying pan. Once done crunch some sea salt over the top. In a small bowl mix together the crème fraîche and honey.
  • Once the squash is done, remove from the oven and carefully scoop out the flesh and add to the saucepan. See note 1
  • Use a stick / immersion blender to blend the soup mixture well. Season with salt and pepper to taste.
  • Pour the soup into a bowl and drizzle with the crème fraîche and scatter the pumpkin seeds over. Enjoy!


  • You may find that the juices have seeped out and have burned on the tray a little – this is fine.

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