I’ve been a chef for years. Everyone should try my recipe for 3-ingredient butternut-squash soup.

• As a professional chef, I know the best way to make a hearty and silky butternut-squash soup.
• My easy recipe calls for butternut squash, garlic, and olive oil.
• I put ingredients in a blender to eliminate mess and use the squash seeds as a garnish.

During any season, I love using butternut squash to make an impressive side dish, a savory-yet-sweet pasta sauce, or a fun salad.

However, I think this nutrient-rich produce shines brightest in fall or winter in my easy butternut-squash soup.

Here’s my simple recipe, which typically makes about four to six servings.

Cook your squash in the microwave.

First, halve a medium, 2- to 3-pound butternut squash and scoop out its seeds. Wash your seeds until they’re clean, then set them aside on a paper towel to dry.

Cut each half into three sections and lay the pieces of the squash face down on a microwave-safe plate.

Add a few spoonfuls of water to the plate to ensure there’s enough moisture, cover it with another microwave-safe bowl or splatter guard, and cook for five minutes.

The squash should take about 10 to 15 minutes to cook, but I recommend checking on it after each five-minute interval since some microwaves are stronger than others.

Prepare your garlic.

Now, the real flavor-bomb component: cooking garlic in extra-virgin olive oil.

While your squash is in the microwave, add eight to 12 peeled garlic cloves to a small pan with enough olive oil to cover them, about 3 to 4 tablespoons.

Crank the heat up on your stovetop to medium — there’s no need to go higher than that or you’ll risk burning the oil. Keep a close eye on the garlic, especially the smaller bulbs, making sure to flip them over so they brown on both sides.

Once both sides of the garlic start browning, turn the stove off and let them sit in the hot oil so the residual heat gently toasts the bulbs.

Separate the fully cooked squash from its peel.

By the 15-minute mark, you should be able to pierce the squash’s bright-orange flesh with a fork.

Once the squash is cooked and has cooled, scoop the flesh out with a spoon and place it directly into your blender.

Blend the squash and garlic together.

Add ½ cup of water to the squash, then blend. I like to use water to thin the soup so the clean taste of the squash and any other seasonings shine through.

Incorporate the roasted garlic cloves and a pinch of salt and blend until smooth, adding more water as necessary. If the mixture is too thick and stops blending, use a spatula to gently move the squash around, allowing water to reach the bottom.

Mix until smooth and creamy. Add salt to taste.

Next, fry the seeds from the squash to use as a garnish.

A bowl of soup wouldn’t be complete without a garnish. Take those reserved butternut-squash seeds and toss them back into the garlic oil.

Turn the heat up to medium and let them cook for three to four minutes.

Garnish your soup, and it’s ready to serve.

To serve, spoon the soup into bowls and top with garlic oil and the squash seeds.

If you want to be fancy, you can even add a splash of balsamic or sherry vinegar.

This story was originally published on November 27, 2022, and most recently updated on October 21, 2025.

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