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 bonfire 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 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.

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.

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 cook 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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If you make this recipe, be sure to snap a photo and hashtag it #gimmesomeoven. I'd love to see what you cook!

The BEST Butternut Squash Soup Recipe

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721 comments on “Butternut Squash Soup”

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  1. Today was a rainy, chilly fall day in Northern New Hampshire and this recipe was exactly what I was looking for! It did not disappoint! I love it! I used almond milk instead of coconut milk because of a coconut allergy. I do wish the almond milk was a bit thicker in order to make the soup more creamy but the flavor was still outstanding! The cayenne pepper is where it’s at! Thank you!

  2. I have made this many times. I use 8 cups of squash and 1/2 cup more broth. Only use 1/2 an onion and skip the coconut milk. I have served it at a number of parties and there is never a drop left!

    Rating: 5
  3. Love this soup – have made it for a soup exchange at work and as a gift meal for friends. I have also used coconut oil to saute the onions instead of olive oil when making in a pot. Thanks for sharing!

    Rating: 5
  4. I saved this recipe yesterday and made it today. Absolutely delicious! The soup is creamy and tastes so fresh and the cayenne pepper gives it a little kick. The only thing I would recommend is buying the squash already chopped. I doubled the recipe and cutting the squash was a great workout but time-consuming. Thank you for sharing this recipe! Love it!

    Rating: 5
  5. OMG! This is THE.BEST! This has been added to my list of favorite soup recipes of all time! Shared with my readers too!

    Rating: 5
  6. Made this for meal prep this week. Peeled the apple, left out the onion and substituted pumpkin spice for nutmeg (because that is what I had :)). I also added a little ginger!! This soup is amazing and I cannot wait until Monday to get to eat it!!! I will def be making this again!!! I will probably double the recipe next time! Thank you!!

    Rating: 5
  7. Really delicious and easy to make!

    Rating: 5
  8. Came out delicious. I did make a couple adjustments with paprika instead of cayenne, added 1/4tsp ginger and no cinnamon. Probably used the equivalent of two carrots or 2 cups diced.

    Rating: 5
  9. Soooo good!! I made it exactly as stated and it came out amazing! I made it for Thanksgiving and everyone loved it. I did substitute paprika for cayenne pepper and it was fine. Can be a little peppery from the actual pepper, so use wisely if you do not like too much spice, but I liked the kick it had!!!

    Rating: 5
  10. Amazing!!!

    Rating: 5
  11. We love this soup especially at this time of the year. It is so delicious I can hardly wait for it to be done and then to serve it and get all the wonderful comments about the superb taste.

    Rating: 5
  12. I LOVE butternut squash soup but have never been able to make one at home that did the trick for me until I tried this one. PERFECT. I followed the recipe exactly and threw in some raw pepitas when reheating individual bowls. So, so good!! Going to make another batch this afternoon to freeze. Thank you!

    Rating: 5
  13. I’ve been making this soup for the last few years and I come back to it every fall! Best butternut squash soup ever! :)

    Rating: 5
  14. My favorite go to soup.

    Rating: 5
  15. Amazing! This was my first attempt at making soup in the slow cooker and it was a success. Have now made it twice within 2 weeks and plan to continue doing so. Very easy to prep. I wasn’t able to add nutmeg but it still tastes delicious without it. Such a great soup especially when warm buttered bread dipped in.
    Thank you so much.

    Rating: 5
  16. I have made this a few times. I had cut down on the garlic and increased the apple. Other than that it was a great recipe – easy to follow and tastes great.

    Rating: 4
  17. Hi! I was wondering if you had the nutritional information for this soup? Thanks!

    Rating: 5
  18. Thanks for this recipe – I just made it, and while I put my “signature” to it, by using some ginger and garam masala, it was the vegetable broth that “done me in”. Word of warning – either make your own, or carefully read the “herb ingredients”, the herbs were totally “antithetical” to the “profile” of the recipe. I like it, but made it for Thanksgiving- (won’t be served) – not a loss however, since it will nicely adapt to a “curry” with turmeric and cumin – I’ll freeze it, and give it another try next month – because I’m convinced it’s ultimately a great recipe!

    Rating: 4
  19. I made this soup for Thanksgiving Dinner and my family loved it, especially my son-in-law. The recipe is easy to play with IF YOU HAVE TO. Not having a Granny Smith apple, I doubled the recipe and not having a Granny Smith apple, I substituted two heaping tablespoons of frozen apple juice. The next time I make it, I will be sure to have the apples.

    Rating: 5
  20. This was my first ever attempt at making and eating butternut squash soup. It turned out awesome and only 1 point on my Weight Watcher plan. I used lite coconut milk and a shallot in place of an onion half. I panicked when I realised the recipe called for fresh sage but <1/8 tsp. of dried sage worked fine.

    It was surprising how filling and satisfying this dish turned out to be. Thanks for expanding my horizons!

    Rating: 5
  21. Do you have the nutrition information for the soup? Thanks!

    Rating: 5
  22. This is one of my all time favorite recipes! I’ve made it several times and I absolutely love it. It comes out perfect and is absolutely delicious! I’m sure any non-squash liking person could be converted with this recipe…they would wonder what the heck they were thinking and feel bad that they’ve been missing out all this time! YUM!!! 100%!!!! (5 stars is not enough stars!!!)

    Rating: 5
  23. This soup is wonderful just the way it is! Trying to recreate a recipe I used to have I added 1/2 C smooth peanut butter and 1 TBS grated fresh ginger. It’s a nice variation and worth trying.

  24. Awesome! So flavorful! There are only two of us eating this generous and delicious soup. Is it possible to freeze some for another day?

    Rating: 5
  25. This was delicious and so easy to make! I doubled the apple (on purpose) and the coconut milk (by accident!) and it was still very tasty.

    Rating: 4
  26. Your mom was right! This is delicious. My husband “ saved” a bowl, as he thought it was so good, he made sure he had an extra for lunch the next day! I used more stock ( one Veggie and one chicken) and a.few sprigs of sage and one of thyme. ( Had them from Thanksgiving) I am making it again right now! Thank you so much for the easy, yet delicious, recipe!!! 🤪👍🏽

    Rating: 5
  27. A delicious recipe! I want to make some croutons to go on top next time! So happy that it is so easy to make. Thank you.

  28. I love this soup! It’s great. Is it ok to freeze? Thanks!

  29. If using precut squash how much do you recommend? I love this soup but dislike the work of cutting, peeling, etc.

    Rating: 5
  30. Awesome!! If I want to freeze a batch should I leave out the coconut milk until thawed and reheated?

    Rating: 4
  31. Used this as framework. Used a carton of Trader Joe’s organic vegetable stock (low sodium). Subbed a yam for the carrot. Didn’t have a granny smith so I used a honey crisp. Subbed ginger for the cinnamon and didn’t use the cayenne or coconut milk. It was fabulous! Healthy, easy and delicious!

    Rating: 5
  32. This soup is fabulous. I didn’t have vegetable stock so I used chicken stock instead. Loved it!

    Rating: 5
  33. Delicious, used half the onion and easy on the garlic. Will make this again

    Rating: 5
  34. I have already made this twice and I am absolutely in love. An all time favorite for sure!

    Rating: 5
  35. Just made this looks and smells delicious but want to use it for lunches. Can’t I freeze it? How long will it keep in the fridge?
    Ta ever so xx

  36. Hi Ali, this is my favourite butternut squash soup recipe :) Great for winter. I’ve been wanting to freeze them into portions but am not sure if that will work due to the coconut milk? Would the recipe taste a lot different without the coconut milk?

  37. I made & absolutely loved it. Wondering the calorie count?

    Rating: 5
  38. Loved this recipe! Added a bit of grated ginger. Will definitely will make this again! The whole family loved it. Thank you!

    Rating: 5
  39. Made this soup today and it was a double winner: delicious AND easy! I will definitely make this again. It became even easier with the already peeled/cubed b’nut squash from central market. Try it – you’ll love it!

    Rating: 5
  40. Can you use almond milk instead of coconut milk? I am getting tired of canned coconut milk in my recipes lately. :(

    Or if I skip it all together how do you think it would be?

  41. I make this recipe all the time– here’s something to really give it an oomph. Definitely saute the onion and garlic and do it in half oil/half butter (the butter won’t burn thanks to the oil) and then deglaze the pan with sherry (or white wine). You get all the brown bits plus extra flavor. Oh, and roasting the veggies beforehand– give extra depth. Spray with olive oil and season with salt and pepper , then use less salt in the recipe.

    Rating: 5
  42. SO excited to try this!!! Love how creamy this is :)

  43. This is the first time I’ve ever made a butternut squash soup! I’m telling you – this is yummy! It has just enough ‘kick’ and has great flavor. I didn’t deviate from the recipe except once – I used a yellow onion (because it was handy) instead of a white onion. Can’t wait to share this with my neighbors!

  44. This has been our family’s favorite butternut squash soup for years! It’s always a success.

    Rating: 5
  45. My variation started with a Costco rotisserie chicken. Removed the meat, saved the bones, carcass and browned skin for a ‘bone broth’. Added one onion, water to cover in the stock pot. Simmered for 2 hours. Poured off the stock; yield was about 2 cups. Transferred stock into a pressure cooker.

    Peeled the butternut squash. Quartered lengthwise, scraped out the seeds. Chopped into chunks about 2”. Two apples, peeled, quartered, seeded.
    One medium onion, peeled, coarse chop.
    Two medium carrots, peeled, rough chop.
    One small clove garlic, peeled, smashed and diced.
    Teaspoon raw ginger, fine diced.
    Add all ingredients to the pressure cooker. Bring to boil and reduce to simmer for 30 minutes.

    Spices: ground cinnamon, nutmeg, cloves.
    Half cup of honey.
    One cup heavy cream.
    Immersion blender to liquify. Taste, add salt as needed, add spices as needed.
    Top with toasted pumpkin seeds or substitute with sunflower seeds.

    Serve with fresh dinner rolls, or rustic bread.

    Rating: 5