Best West Indian Butternut Squash Soup

Butternut Squash Soup is a staple in our house every Thanksgiving—but I don’t limit it to fall festivities. Once the temperature drops, this soup makes regular appearances all winter long. It’s comforting, nourishing, and exactly the kind of homemade meal that feels grounding on busy or cold days.

This recipe is one I come back to year after year because it’s both simple and flexible. You can make it mild and cozy, or layer in bold West Indian spices for extra warmth and depth. The natural sweetness of butternut squash pairs beautifully with Caribbean-inspired flavors, creating a soup that’s rich without being heavy.

I usually make a large batch on the weekend and pour it into mason jars for easy lunches or quick dinners throughout the week. West Indian butternut squash soup also freezes exceptionally well, making it a reliable option for busy weeknights when you want something nourishing without cooking from scratch.

This Butternut Squash Soup is a cozy, nourishing recipe made with warming spices and simple ingredients. Perfect for fall and winter meals, meal prep, and freezer-friendly weeknight dinners.

Why You’ll Love This West Indian Butternut Squash Soup:

This soup checks all the boxes:

Cozy and comforting

Made with simple, whole ingredients

Budget-friendly and seasonal

Ideal for meal prep and freezing

Easily adaptable to your spice tolerance

If you’re trying to cook more intentionally—using what’s in season and minimizing food waste—this West Indian butternut squash soup fits perfectly into that rhythm.

Prep Time

15 mins

Cook Time

60 mins

Total Time

1 hr 15 mins

Servings

4-6 servings

Prep Time

15 mins

Cook Time

60 mins

Total Time

1 hr 15 mins

Servings

4-6 servings

3 tbsp butter
2 medium onions or leeks (white part only), chopped
1 clove garlic, minced
1 medium butternut squash, peeled and diced
1 apple or pear, cored, peeled, and chopped
1 potato, peeled and diced
4 cups water, vegetable stock, or chicken stock
1 tsp thyme (fresh or dried)
1 tsp rosemary (fresh or dried)
1 tsp salt (or to taste)
1 tsp black pepper
Pinch of cayenne or hot pepper flakes

Optional Add-Ins

1 can coconut milk
1 tsp curry powder
Pumpkin seeds (for garnish)

Melt butter in a large pot or Dutch oven over medium heat.
Add onions (or leeks) and garlic; sauté for a few minutes until softened and fragrant.
Add butternut squash, apple or pear, and potato. Stir well and cook for about 3 minutes.
Pour in stock or water, then add thyme and rosemary. Bring to a boil.
Cover, reduce heat, and simmer for about 45 minutes, or until the squash is very soft.
Turn off heat and allow the soup to cool slightly before blending.
Purée using an immersion blender, or carefully transfer to a blender and blend until smooth.
Return soup to the pot. Season with salt, black pepper, and cayenne. Stir in coconut milk and curry powder if using. Adjust seasoning to taste.
Simmer gently for 5–10 minutes, stirring occasionally.
Serve warm, topped with pumpkin seeds.

One of the biggest reasons I keep coming back to this recipe is how well it fits into weekly planning. This butternut squash soup stores well in the fridge for several days and freezes beautifully for later use.

Tips for storage:

Store in airtight containers or mason jars
Freeze in individual portions for easy reheating
Reheat gently on the stove or in the microwave

This makes it an excellent option for busy families, work-from-home lunches, or quick weeknight meals.

This tasty recipe is flexible and forgiving. Keep it simple and cozy, or spice it up West Indian–style depending on your mood.