Butternut Squash Soup

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.

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.

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We made a huge batch 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 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.  It won’t let you down.

Easy Butternut Squash Recipe | 1-Minute Video

Butternut Squash for Butternut Squash Soup

Butternut Squash Soup Ingredients:

To make this 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, apple and onion: To add some extra sweet and savory flavors to the soup.
  • Vegetable stock and coconut milk: For your broth.  (We’ll stir the coconut milk in at the very end.)
  • 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 Ingredients in the Crockpot

Slow Cooker Butternut Squash Soup In The Crockpot

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, pepper and/or cayenne if needed, to taste.
  5. Serve and enjoy!  Garnished with any of your favorite toppings.

*This recipe will fit in a 3.5-quart slow cooker, or any larger sizes.

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

The BEST Butternut Squash Soup Recipe

Stovetop Butternut Squash Soup Instructions:

To make this 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, pepper and/or cayenne if needed, to taste.
  5. Serve and enjoy!  Garnished with any of your favorite toppings.

Instant Pot Butternut Squash Soup Ingredients

Pressure Cooker Butternut Squash Soup Recipe

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, Instant Pot and Crockpot Friendly | Gluten-Free and Vegan

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 tastes delicious.
  • Give it a Thai twist: 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.
  • 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

Side Dish Ideas:

If you are looking for some side dish inspiration, I would recommend:

Enjoy, everyone!

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Butternut Squash Soup

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.

Ingredients:

  • 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 3-4 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

Directions:

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, pepper and cayenne 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, pepper and cayenne 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.

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The BEST Butternut Squash Soup Recipe

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771 comments on “Butternut Squash Soup”

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  1. This was fantastic. I followed the recipe exactly. I made it for a trial run to see if I wanted to serve it for thanksgiving. I can absolutely say not only will it be served at this years thanksgiving dinner, but every year from now on. I even ordered a soup tureen to serve it in! It was super easy to make, especially since everything is rough chopped and the apple isn’t even peeled. You’ll never know it when it’s finished. I used an immersion blender and it ended up creamy and smooth.

    Rating: 5
  2. I was looking for some new way to make my favorite butternut squash soup and I’m gald that google helped me to come accross this one. It is absolutely the best version of this soup I’ve ever had.

    Rating: 5
  3. This soup is amazing! I used a pinch of dried sage vs fresh and added some fresh ginger ~ and hubby loved it. Will be confidently serving this to my mother in law when she comes to visit from England next week (who is a vegetarian) to “show off” my culinary skills :)

    Rating: 5
  4. All the most ingredients! lovely soup – velvety and delicious:)

  5. I threw the coconut milk in before reading the entire recipe (that’s so me). Will it still come out ok?

  6. Question? I love fall squash soups! Your ingredients are very similar to what I use. I have family members with specific dietary restrictions. Do you by chance have the nutritional info for your recipe. Due to mislabeling at the garden nursery I have 3x the amount of butternut squash & no delicata or hubbards🙁. Would love to stock the freezer with this if possible. Many thanks!

  7. This is the first time I’m writing a review for a recipe ever… ‘cause, this soup turned out just AMAZING!!!! Cooked in a slow cooker for 3 and a half hours, garnished with crumbled Queso Fresco, and another time… I added lightly salted toasted COCONUT CHIPS, no words how delicious it was!!! Thank you so much for this simple yet wonderful recipe😍

    Rating: 5
  8. I made this soup today using my oven and stove top. To avoid peeling the medium butternut squash, I roasted it for an hour in the oven at 425* along with a small bulb. I simmered 2 sliced carrots and one apple on the stove with a little vegetable broth. After letting it all cool a bit, I puréed it all in my high powered blender. To kick the flavor up a bit, I doubled the spices using dried sage and freshly ground nutmeg and added a 1:1 mixture of vegetable broth and almond milk. Yum, yum, yum, delicious! Next when I have more time, I’ll try it in the crock pot.

    Rating: 5
  9. APPLE in butternut squash soup!!! It’s so genuis. I LOVE this soup. 100% my family’s favorite fall soup. I’ve made it with all kinds of apples and sometimes without the sage (just because I didn’t have it) and this is always, always a winner. This is hands-down the best use for a butternut squash. Make it today!

    Rating: 5
  10. Can I make this with a different kind of apple?

  11. No need to peel the apple?

  12. I just finished making this soup; it sounds wonderful and can’t wait to eat it!
    I made one mistake-I added the coconut milk in with all the ingredients; sure hope that wouldn’t spoil
    the outcome. Has anyone else ever done this and if you did, did the soup still taste as good?

  13. I made this recipe using 4 times ingredients it was divine!!!! My family of 7 and a few friends finished the entire pot

    Rating: 4
  14. I simply used squash, carrot, celery, onion, the stock, salt and pepper and it came out perfectly flavorful for my liking! I do like the twist with sage and coconut milk for a little whimsy, and a great alternative to heavy cream- but you can also stick with the basics and the squash does all the work. I personally do not like the garlic in this soup.

  15. This was so wonderful!! Honestly really yummy hot or cold. Thank you so much for sharing!!

    Rating: 5
  16. This was awesome! Cooked on stove top and the Only change I made was adding 1/2 of a sweet potato that was in the frig. Kept it oil free by not sautéing anything before. It is GREAT! Will definitely be making again and again

    Rating: 5
  17. My wife and I love to cook, but my wife has made a great Squash soup for over 40 years. With the addition of an Instant Pot in our kitchen she decided to try your recipe – HANDS DOWN THIS IS OUR FAVORITE VERSION THANKS!

  18. ps – Using vegetable stock makes this a perfect soup for our vegan friends and family for Holiday meals and gatherings

    Rating: 5
  19. This recipe worked out just like the recipe said. Served it with salad to a group of friends. They all loved it. Surprisingly the 1/8th teaspoon cayenne pepper made it too spicy for my one year old. I would make this again since it was so easy!

    Rating: 5
  20. Super easy and absolutely yummy…. perfect “curled up on the couch watching football “food!! Will definitely make it again!

    Rating: 5
  21. This recipe was a lot of fun for my son and I to put together. Thank you for sharing it!

    Regards from Hawai’i!

    Rating: 4
  22. I inadvertently added the coconut at the beginning of the process for the slow cooker…will my soup be ruined?

    • It should still be ok! The coconut milk may separate a bit if the soup comes to a boil, but it’ll be ok once you puree the soup altogether in the end. :) Enjoy!

  23. 1/8 tsp cayenne makes this very tangy. Next time I’ll do a punch. Very good though. I garnished with toasted seasoned pumpkin seeds. 👍

    Rating: 4
  24. Sorry to say, but this was horrible. If you are looking for a savory recipe, keep on searching. This is not it. My batch just went down the drain. I normally make a curry based soup, sometimes with ginger. I wanted to try something new. My wife said that it didn’t sound good to mix apple with butternut squash. I should have listened to her.

    I think if you like sweet applesauce, you’ll probably like this recipe. This is definitely not for me.

    Rating: 1
  25. I added 1 medium red pepper instead of the apple and it came out amazing. This recipe is perfect for customizing.

    Rating: 5
  26. Soooooo good! We ate every last bite!

    Rating: 5
  27. This soup was amazing. It was so buttery and velvety and hardy. Delicious

    Rating: 5
  28. OMG yum! I was heavy handed on the cayenne and pepper, so mine is intentionally pretty spicy. It is AMAZING!! Cooked mine on the stove top. Super fast. I’m on my third bowl! Can’t stop eating it!! lol

    Rating: 5
  29. I can’t wait to try this recipe later today. But you don’t indicate how much coconut milk to use with this amount of squash — help!

  30. WOW! This soup is amazing! Thank you. I love the choice of ingredients. I used BN squash, shallots, garlic, carrot, 1/2 apple, my homemade fermented hot sauce, salt and pepper, cinnamon, sage and nutmeg. I used a medium yellow potato for creaminess.

    Rating: 5
  31. I added shredded carrots, yellow squash, and sweet potatoes. It turned out amazing! I definitely want to try this with some pumpkin and acorn squash next time. Quick and blended with immersion blender was perfect texture.

    Rating: 5
  32. So good that I would like to make again and have portions for lunches. Can it be frozen?

    Rating: 5
  33. Does this recipe freeze and if so how long?

  34. I loved it! Didn’t have any carrots :-o but it came out yummy anyway! I’ve tried several versions before and his is a winner. I will make it again very soon.

    Rating: 5
  35. can this be made with canned pumpkin puree? It looks amazing – thank you for another great recipe :)

  36. Amazing recipe! Delicious soup!

    Rating: 5
  37. A little too spicy so might tone down the cayenne and would peel apples as there were chunks of apple peel that the immersion blender didn’t purée. Also ended up adding coconut milk to the pot which seemed to have no affect. Would definitely consider for thanksgiving but wondering if anyone doubled the recipe?

  38. Decided to make this from the great reviews. I must say I was rather disappointed. If I were to make it again, I would cut way back on the garlic. I would even omit it. I found it to be very heavily garlic flavored. I would definitely add more salt and a lot more cinnamon.

    Rating: 2
  39. Made this on the stovetop, and it couldn’t have been easier! My Vitamix blended the soup perfectly (I did separate into 2 batches). I made mine with roasted brussels sprouts and beer bread and it was quite a filling dinner. Except for the butter and honey, which are easily substituted, an entirely vegan meal!

    Rating: 5
  40. Many Thanks for posting this recipe, I will must try to home. I hope you will upload more this type of recipes.

    Rating: 5
  41. This soup is mind blowing. Made the first batch overnight in my slow cooker and the second batch is currently melting into this delicious goodness. Do not hesitate to make this – I am thrilled with the taste, texture and color. It will be a great addition to my grandson’s first birthday party tomorrow – a grilled cheese and soup bar! This is perfection and he deserves nothing less. No changes to this recipe.

    Rating: 5