Gimme Some Oven

Butternut Squash Soup

This post may contain affiliate links. Please read my disclosure policy.

Truly the best butternut squash soup recipe! It’s super-easy to make, naturally gluten-free and vegan, and SO incredibly cozy and delicious. Stovetop, Crock-Pot and Instant Pot instructions included.

The BEST Butternut Squash Soup recipe from Gimme Some Oven

Mmmm, September. 

I don’t know about you all, but the moment the calendar flipped over this weekend, all I wanted to do was cozy up with some of my fall faves. It was gray and rainy here these past few days, which probably provided extra incentive to stay in and snuggle up. And sure enough, one thing led to another, and before you knew it our little home was in full-on, festive, fall hygge mode. We’re talkin’ a fireside candle burning, fall playlist on the speaker, inaugural pumpkin roll of the season baking in the oven, a steaming cup of hot cinnamon spice tea in my paws, big cozy throw back on the couch, soft slippers on my feet. And the quintessential fall first — a big butternut squash ready and waiting on the counter to be turned into my mom’s famous butternut squash soup recipe.

We made a huge batch of this butternut squash soup and shared it with some neighbors and friends who were over throughout the weekend. And as always, it proved to be the perfect fall comfort food. It’s incredibly easy to make in the slow cooker, pressure cooker, or on the stovetop. (I’ve included all three methods below.)  It’s full of good-for-you veggies, and also happens to be naturally gluten-free and vegan. And it’s just the perfect balance of sweet and savory seasonal flavors.

I first shared this butternut squash soup recipe back on the blog four years ago, but thought it was worth bumping it back to the top of the blog today in case you’re also craving all of the cozy fall vibes. I hope you love it as much as our family does.

Best Butternut Squash Soup Recipe | 1-Minute Video

Slow Cooker Butternut Squash Soup Ingredients

Butternut Squash Soup Ingredients:

To make this easy butternut squash soup recipe, you will need:

  • Butternut squash: You can either use 1 medium-sized fresh butternut squash. (<– Here is my tutorial for how to select, peel and cut fresh butternut squash.)  Or feel free to save a step and purchase your squash pre-cut, either in the fresh or frozen vegetable section of the grocery store.
  • Carrot, onion and apple: I especially love making butternut squash soup with apple (I recommend Granny Smith) which brings an extra touch of sweet, tart flavors to this soup.
  • Vegetable stock and coconut milk: These ingredients have the double bonus of making this vegan butternut squash soup! That said though, if you’re not a fan of coconut milk, you’re welcome to sub heavy cream (or half and half) instead.
  • Garlic, sage, salt, black pepper, cayenne, cinnamon and nutmeg: My favorite seasoning combo. If you don’t have fresh sage on hand, feel free to use a pinch of dried. (And if you do have fresh sage, I also love to fry up a few extra leaves and use them as a garnish on top.)  Also feel free to add more or less cayenne to taste.
  • Your choice of garnishes: I like to drizzle on some extra coconut milk, maybe sprinkle of toasted pepitas, and a sprinkle of extra black pepper and/or smoked paprika. Mom’s version called for sprinkling cayenne on top. Or I’ve included lots of other ideas for fun garnishes below.

You will also need a:

Slow Cooker Butternut Squash Soup with Apple

Slow Cooker Butternut Squash Soup Instructions:

To make crockpot Butternut Squash Soup, simply…

  1. Combine your ingredients (minus the coconut milk) in a slow cooker. Roughly diced — don’t spend time perfectly chopping all of your ingredients. Feel free to use a large (6-quart) slow cooker or a small (3.5- to 4-quart) slow cooker.
  2. Cook until tender. Generally about 6-8 hours on low, or 3-4 hours on high. Then remove and discard the sage and add in the coconut milk.
  3. Blend. Either use an immersion blender to puree the soup until smooth. Or you can transfer the soup in two batches to a traditional blender and puree it there. (Just be extremely careful blending hot liquids; you do not want the blender to be too full.)
  4. Taste and season. Add extra salt and pepper if needed, to taste.
  5. Serve and enjoy! Garnished with any of your favorite toppings.

Instant Pot Butternut Squash Soup Instructions:

I actually wrote a full post for how to make Instant Pot Butternut Squash Soup last year. Feel free to check it out and put that pressure cooker to work. ♡

The BEST Butternut Squash Soup Recipe | Stovetop, Crockpot and Instant Pot Versions Included

Stovetop Butternut Squash Soup Instructions:

To make this healthy Butternut Squash Soup recipe on the stovetop, simply…

  1. Combine your ingredients (minus the coconut milk) in a large stockpot. For extra flavor, I recommend sautéing the onion and garlic beforehand in a tablespoon of olive oil. But that step is optional if you’d like to save some time.
  2. Cook until tender. Cook the soup until it reaches a simmer. Then reduce heat, cover and simmer for about 20-30 minutes, or until the butternut squash can be easily mashed with a fork.
  3. Blend. Either use an immersion blender to puree the soup until smooth. Or you can transfer the soup in two batches to a traditional blender and puree it there. (Just be extremely careful blending hot liquids; you do not want the blender to be too full.)
  4. Taste and season. Add extra salt and pepper if needed, to taste.
  5. Serve and enjoy! Garnished with any of your favorite toppings.

The BEST Butternut Squash Soup Recipe | Stovetop, Instant Pot and Crockpot Friendly | Gluten-Free and Vegan

Possible Variations:

Want to customize your butternut squash soup recipe? Feel free to:

  • Roast your veggies: For added depth of flavor, feel free to roast the butternut squash, carrots and onions before adding them to the soup to make roasted butternut squash soup. It doesn’t add too much extra time (especially if you prep the rest of your soup while the veggies roast), and roasted butternut squash soup always tastes delicious!
  • Give it a Thai twist: To make Thai curried butternut squash soup, add a tablespoon or two of red curry paste and 1/2 teaspoon ground ginger. Then serve with lime wedges and chopped fresh cilantro.
  • Give it a Mexican twist: Nix the sage and nutmeg and stir in 1.5 teaspoons ground cumin and a big pinch of chipotle chili powder instead. Then serve with lime wedges and chopped fresh cilantro.
  • Give it a Chai twist: See my recipe here for the yummiest chai-spiced butternut squash soup.
  • Add rice or grains: To add some extra chewy-ness to your soup, feel free to add in some rice, quinoa, farro or other favorite grains. Just be sure to also add in extra broth accordingly to help cook the rice or grains.
  • Use cream instead of coconut milk: If you are not a big fan of coconut milk, feel free to use heavy cream or half and half in place of the coconut milk to make this soup nice and creamy. (Just note, with the dairy, this will obviously no longer be vegan butternut squash soup.)
  • Have fun with toppings: So many toppings can pair well with butternut squash soup! Some faves include:
    • Cheese (grated sharp cheddar, or crumbled feta, goat or blue cheese are all delicious)
    • Nuts (toasted almonds, walnuts, pine nuts, pepitas, or candied pecans are some faves)
    • Herbs (fresh cilantro, thyme, sage, chives, etc.)
    • Crispy bacon or prosciutto
    • Greens (I love adding a handful of fresh baby arugula as a topping)
    • Homemade croutons

What To Serve with Butternut Soup:

Looking for side dishes? I would recommend…

More Favorite Soup Recipes:

Looking for more cozy, comforting soup recipes for the season? Here are a few more of my faves…

clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
The Best Butternut Squash Soup Recipe | Slow Cooker, Instant Pot or Stovetop

Butternut Squash Soup

  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Total Time: 50 minutes
  • Yield: 6 -8 servings 1x


My all-time favorite Butternut Squash Soup recipe!  It’s super-easy to make, naturally gluten-free and vegan, and SO incredibly cozy and delicious.  Stovetop, Crock-Pot and Instant Pot instructions included below.


  • 2 cups vegetable stock
  • 4 cloves garlic, peeled and minced
  • 1 carrot, peeled and roughly chopped
  • 1 Granny Smith apple, cored and roughly chopped
  • 1 medium (about 34 lbs) butternut squash, peeled, seeded and diced
  • 1 white onion, peeled and roughly chopped
  • 1 sprig fresh sage
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly-ground black pepper
  • 1/8 teaspoon cayenne
  • pinch of ground cinnamon and nutmeg
  • 1/2 cup canned (unsweetened) coconut milk
  • optional garnishes: extra coconut milk, smoked paprika, or see more ideas above


Slow Cooker Instructions:

  1. Add vegetable stock, garlic, carrot, apple, butternut squash, sage, onion, salt, pepper, cayenne, cinnamon and nutmeg to a small (4-quart) slow cooker or large (6-quart) slow cooker.  Toss to combine.
  2. Cook for 6-8 hours on low, or 3-4 hours on high, or until the squash is completely tender and mashes easily with a fork.  Remove and discard the sage.  Stir in the coconut milk.
  3. Use an immersion blender to puree the soup until smooth.  (Or you can transfer the soup in two batches into a traditional blender and puree until smooth, being extremely careful not to fill the blender too full with a hot liquid.)  Taste, and season with additional salt and pepper as needed.
  4. Serve warm, topped with your desired garnishes.

Stovetop Instructions:

  1. Add vegetable stock, garlic*, carrot, apple, butternut squash, sage, onion*, salt, pepper, cayenne, cinnamon and nutmeg a large stockpot.  Toss to combine.
  2. Cook on medium-high until the mixture reaches a simmer.  Then cover, reduce heat to medium-low, and simmer for 20-30 minutes until the vegetables are all tender and mash easily with a fork.
  3. Remove and discard the sage.  Stir in the coconut milk.
  4. Use an immersion blender to puree the soup until smooth.  (Or you can transfer the soup in two batches into a traditional blender and puree until smooth, being extremely careful not to fill the blender too full with a hot liquid.)  Taste, and season with additional salt and pepper as needed.
  5. Serve warm, topped with your desired garnishes.

Instant Pot Instructions:

  1. See full instructions here.


*For extra flavor, I recommend sautéing the garlic and onion before adding the remaining ingredients.  Just heat 1 tablespoon oil over medium-high heat.  Add diced onion and sauté for 5 minutes, stirring occasionally, until tender.  Then add minced garlic and sauté for 1-2 additional minutes until fragrant, stirring occasionally.  Then add the remaining ingredients and continue on with the recipe.

This post contains affiliate links.

The BEST Butternut Squash Soup Recipe

Share this Post

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe rating

1,223 comments on “Butternut Squash Soup”

1 15 16 17
  1. Hands down the better butternut squash soup!!! Made of repeatedly and always tastes amazing!!

  2. Really the best I’ve ever made! I’ve been searching for a recipe that compared to an elusive “best ever” that I had at a restaurant once and reminded me of Thanksgiving… this is it!

  3. Just finished making this wonderful, comforting, gorgeous soup. It turned out so good. Thank you.

  4. Oh my goodness, this soup is heavenly.

  5. I thought this recipe was great, the cayenne gave it an extra little kick. The only thing I didn’t like is that there wasn’t a strong butternut squash flavor I could only really taste the coconut milk so next time I would probably just omit the coconut milk and use regular milk or cream.

  6. I loved how smooth it came out and the nutmeg and cinnamon added a sweet taste which I loved!

  7. This is a great recipe. I omitted the coconut milk and could taste the butternut squash more. I recommend sauteing the onion and garlic first.

  8. I did not see the nutritional data?

  9. Delicious!!

  10. If you don’t have veg stock, what can u use

  11. Loved it! A very good recipe!

  12. Love this soup so much. It’s a family favorite!

  13. I’m not typically one to leave comments, but feel the need to here….This soup is the BEST! I’ve made it so many times and my husband asks for it for every special occasion; I’m making it tonight for our anniversary! We love it so much!! Thank you so much for sharing it :)

  14. This is yummy! It has a nice flavor and lovely silky texture.

  15. We all loved this one!

  16. Made this soup and had it for dinner last night! It was delicious!!!!
    Thank you for the recipe!

  17. I love this recipe! Thank you so much. I made a big mistake of putting the coconut milk in the crockpot with everything instead of waiting. Is this going to effect the outcome?

  18. Made this soup last night. Absolutely delicious! Used my butternut squash from my garden. Doubled the ingredients as we are having a large crowd this weekend. Froze it right after. Added some diced ginger which I sautéed with the onions and garlic. Added one sweet potato and two carrots which I roasted with the apples (used two Golden Delicious). Also added lots of fresh cilantro. Dont skip roasting the squash or the apples. That step definitely elevates the soup.

  19. Full of flavor! The house smells like fall and in Fountain Hills, AZ with temperatures at 💯 it’s hard to find fall:-) Here it is thanks to “gimmesomeoven”.
    I added safflower (do not know why) plus two yams, roasted the garlic from the toaster oven and heat used a red chili pepper. Garnish is chopped red peppers.

    I can not wait for dinner!
    We are pairing this yummy soup with Ostrich and Shishito Peppers and homemade bread made by our son.

  20. Absolutely love this recipe!

  21. This recipe is perfect! ⭐️

  22. Fabulous is the only word that describes this soup. So tasty, beautiful, healthy & easy. Will be making this again & again.

    Thank you so much.

  23. First time making this recipe. It was really good. I will be making this more often.

  24. Damn easy to make and delicious!

  25. I used all of your ingredients but instead of slow cooking, I used the Instant Pot. I started by sautéing the onion and added carrots and celery, then threw in the garlic at the end for just 30 seconds. (I also threw in some leftover cooked bacon that was in the fridge and used chicken stock.) I then turned off the IP, added the rest of the ingredients with the exception of the coconut milk. Since I am at 3000 ft. elevation, I pressured cooked it for 15 minutes instead of 12 minutes that one normally would at sea level. Gave it a natural release time and then immersion blended some coconut milk into it. (I normally follow recipes to the T but I don’t know what happened to me today.) As for the taste………..out of this world!! Thanks for the great recipe!

  26. This is my favorite soup. I used to make it in the crock pot, but making it in the instant pot is a miracle! The only thing I tweak is using less coconut milk and opting for a dollop of sour cream when servicing, to balance out the cayenne. Best recipe ever!

  27. This soup is awesome. We love this soup, and occasionally it’s the star of a dinner party, on a dark and rainy fall evening. It makes enough, that I freeze some the cooked and creamed veges, before adding the coconut milk. Best surprise ever to find it in your freezer in January!

    I felt it needed a little punch and added sweet curry powder. It’s absolutely delicious! Everyone loves it! We serve BBQ chicken, salad, and rustic bread.

  28. Best butternut soup! Our whole family loves this recipe!

  29. Very good indeed. I made a variation of this with a bit more than half a teaspoon fenugreek and drizzled a few drops of fresh lemon over it on serving. That was stunningly good too.

  30. Always comes out delicious – one of my standby fall recipes!

  31. I know I have made this before and it was really good! My husband even loved it and he is hard to please. I purposely shared this on my FB page so it would show up again. As I’m reading some variations I noticed the part about roasting the veggies first but for how long? Please tell us or add to the recipe if you can! Thanks!

    • I cut the butternut squash the long way in half and scooped out the seeds, brushed with olive oil, sprinkled with salt and pepper, and put it at 425 for 50 minutes. Then scooped the soft squash into the pot once it was cooled enough to handle. Next time I’ll probably toss the carrot pieces and apple in some oil and add them to roast about halfway through.

  32. Just delicious, so easy…so wonderful! Adding your recipe to my favorites!

  33. Hands down the best soup I’ve ever made.
    Went by the directions for pressure cooker. Plan on serving this at my Hallowe’en party. Great recipe!

  34. Delicious!!! I followed the stovetop instructions and additionally roasted everything beforehand (onions, carrot, garlic, sage & rosemary coated in oil) in one pan and the butternut squash in another with salt, pepper, and olive oil.

    Then I just let it simmer for less time in the pot and perfection!

    The apple was a great addition, loved it. I also added a few extra cloves of garlic and thought it was great it you are a garlic lover.

  35. Great! First time making this. Little too much pepper, but I”ll adjust next time. Surprisingly good taste and very filling on its own

  36. Looks wonderful. Does it freeze well?

  37. Delicious. I followed recipe but used a dab of cream instead of coconut milk due to many reviewers saying it took away from squash taste. Yet something was missing . So to each bowl I mixed in a dollop of cream cheese, inspiration from a friend recipe that I thought lacking spices. Winner winner. So I did not follow recipe exactly. Definitely put in more garlic, it is a great recipe and will make again and again . Thanks for inspiration

  38. Have made this several times, but tonight I roasted the veggies for the first time it was out of the park. Roasting the squash, carrots, and onion for 30 min at 425 gave it so much more depth and flavor and is a must from now on. Other changes: used two apples (peeled), used a bag of carrots (about 6 medium sized), used three cups of stock instead of 2, and sautéed the minced garlic before adding the roasted veggies and everything else to the pot (cooked on stove top).

  39. I have never had a butternut squash in my house until 3 days (58 years old). Made some roasted veggies with the squash which was delicious. Today, found your recipe and made it. WOW. This is my new fav soup, and I am the Queen of Soups. So excellent. I added a tiny bit of grated ginger and all spice instead of nutmeg. Thanks!!!

  40. I made this last fall and I LOVED IT but could not eat it all. So I froze it in portion sizes. That was a year ago. I pulled out the last one a year later and it was still just as good… heavenly!! I love this soup, the only alteration I made from the original recipe was I added more cayenne…I like spicy. Thanks for the recipe. Definitely a fall fav of mine!

  41. Delish!!!

  42. I didn’t have sage but I added some ground Ginger. After Purreeing the batch, I forgot to add the Coconut Milk before serving it and it was really good. Then I remembered the Coconut milk, added it and preferred it without the Coconut Milk! I may have put too much Coconut Milk in the batch and overpowered it. But Writing you to say it is awesome without the C.Milk, too!

  43. I made this and it was the delicious! I love spicy soups so would definitely recommend adding much less cayenne pepper or none if you do not like spice because it definitely had a kick! I did not add coconut milk due to reading reviews that it took away from the butternut squash flavour and I found it delicious without it! I did not have sage so I added a pinch of ground ginger instead. Overall, delicious!

  44. How many pounds/ounces of pre cut butternut squash is the equivalent of a medium squash?

  45. Delicious!!!