Butternut Squash Soup

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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…

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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

Description

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.


Scale

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 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

Instructions

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.

Notes

*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

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1,151 comments on “Butternut Squash Soup”

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  1. Okkkuuuurrr this soup is delicious and so many variations. Well done !

  2. Made this last last night. Did not have canned coconut milk, so used regular canned milk. Love this! If you are not a fun of a little kick, omit the cayenne. But, I loved it!

  3. So good & very easy to make! Love the little kick of cayenne & we served with a dollop of full fat Greek yogurt, bacon bits & green onion.

  4. Great soup and it takes 2 seconds even making the stop top version. Will add this to my regular recipes for sure. Delicious. Used coconut milk but omitted cayenne.

  5. Amazing! My new ‘go to’.

  6. This recipe was delicious! I ditched the cayenne (b/c I didn’t have any), substituted heavy cream (b/c I had some that I needed to use), and added some celery (again b/c I had sole that I needed to use up) and it was very tasty. My one suggestion is after processing w/ immersion blender or whatever, strain it b/f adding in the cream for a smoother texture (but if you don’t do this extra step, it’s still delicious).

  7. Wow so good! Did not have sage, but otherwise followed recipe. Roared all vegetables before sautéing and boiling non stovetop. Served with kale sautéed in veggie broth with a side of oven roasted baharat spiced chickpeas and a side of roasted beets and sweet potatoes. And an almond flour coconut milk arrowroot powder flatbread with chaat spice. So good!

  8. I’m excited for this recipe, but I am going to add mild sausage to mine because it just sounds delicious.

  9. I followed the stovetop recipe exactly. This soup is perfect! Love the hint of cayenne. We topped the soup with feta crumbles and toasted almonds. Delicious! My teenagers love it as well with a side of garlic bread.

  10. Fantastic recipe! I roasted the squash, carrots & onion first, then sautéed the garlic and onion in evoo. I used 3 cups of chicken stock and used coconut water and half & half because I didn’t have coconut milk. It was perfect!! Topped with toasted pine nuts and fresh sage & a little piece of super fresh French loaf.

  11. This is the most filling dinner I’ve had. Truly delicious. Would you ever add nutritional info to it?

  12. Long and not the best((

  13. I used a red onion ( all I had on hand) and skipped the coconut milk to keep calories to a minimum. I didn’t blend completely but left it a tiny bit chunky. Wow!!!!! I will certainly be making more of this!!!!!

  14. I just made this over New Years holiday and it was marvelous. Thank you!

  15. Absolutely love this soup! It is my go to for cold winter days! Would love to be able to see the nutrition guide if available.

  16. This soup is amazing!!! Thanks for the slow cooker option.

  17. I have made this and is is GREAT A question? can it be frozen?

  18. Quite possibly the most delicious soup I’ve ever made. I did’t have carrots, so I roasted a Japanese sweet potato and added that. I skipped the sage, added a dash of cardamom, turmeric, paprika, nutmeg and a scoop of cinnamon.
    Topped with lime juice, cilantro and sliced green onion. Yum!

  19. Excellent winter soup. I added a quarter cup of sherry instead of coconut milk. Delicious!

  20. Delicious just didn’t know i had to include blending w/the coconut milk. I wanted this soup for weeks & decided to do it myself instead of getting it from a restaurant. I’m proud of myself it cane out so well using no salt but cheating with a low sodium chicken broth (couldn’t find the vegetable stock). It also made my kitchen smell amazing 😋

  21. Another keeper! Thank you! I improvised just a bit b/c I didn’t think I had enough butternut squash so I cube a sweet potato & threw that in. Also didn’t have a Granny Smith so I used half of a Bosc pear and half of an apple (may have been Macoun). The rest I followed to the note. Enjoying it now with a piece of bacon crumbled on top and a side of corn bread. Perfect for a cold afternoon in the Northeast!

  22. My husband and I love to cook together and this recipe gave us plenty of chopping/talk time. He’s been really helpful since my hands have gotten weaker with arthritis. I get to explain the recipe and he gets to taste and lovingly critique our finished dishes. We like learning how to use our kitchen tools.
    With that in mind, we would like to know more about the nutritional values on your recipes. I 👍 like that you included different cooking methods, spices/herbs variations, and included meat and vegetarian options. We used chicken stock, heavy cream, and added ham slightly crispy brown today. I learned about plastic wrap on the squash in the microwave. Basic but brilliant. Our question- Can this soup be frozen for later-in-the-week meals? We left it basic so we could try another variation, but what’s the method?
    We look forward to seeing more of your work. Thank you. Your recipe is 😋 great!

  23. Excellent soup – will be using this recipe again!
    Sharron from Canada

  24. I tried this out with 2 chai tea bags and in a slow cooker on high for 3.5 hours. Very good but careful with the cayenne pepper, it’s quite spicy. Very delicious soup! I put a dollop of ricotta on mine

  25. Very eayt to make and wonderfully delicious to eat. I roasted all the vegetables with some spices and olive oil before putting in cast iron. Made a double batch and used 2 Granny Smith and 2 Gala apples. Did not add sage because I didn’t have any. I have made this four times in the past three weeks, once as a birthday gift for my sister because she loves it. Thanks for the recipe. It’s a keeper.

  26. Cooking the onion, carrots and apple took longer than thirty minutes on the stovetop to get soft.

  27. This was the best butternut squash soup I’ve ever had! I made a second variation by adding ~ 2 tsp yellow curry powder. My husband doesn’t like coconut milk, so I used heavy cream instead. I hate chopping raw butternut squash, so I just cut the squash in half, sprayed it with OO, and baked it cut-side down at 400F for just over an hour, then added the still-warm butternut to the soup. Absolutely amazing recipe! (I didn’t have sage, and it still came out great!)

  28. This was the best butternut squash soup I’ve ever had! I made a second variation by adding ~ 2 tsp yellow curry powder. My husband doesn’t like coconut milk, so I used heavy cream instead. I hate chopping raw butternut squash, so I just cut the squash in half, sprayed it with OO, and baked it cut-side down at 400F for just over an hour, then added the still-warm butternut to the soup. Absolutely amazing recipe! (I didn’t have sage, and it still came out great!)

  29. This is a fabulous recipe. I have made it twice in a month — much prefer it with half and half to coconut milk. Spices are terrific. You can add a little curry powder, too, if you like curry.

  30. Thanks for this amazing, versatile recipe. I’ve made this soup a couple of times, the first following it as written. Today I played with it by adding turmeric and ginger. For serving, I’ll include green onion and cilantro. There is so much that can be done, depending on creativity and more practically, what you have on hand – as many reviewers have attested to. Just personal preference, but I also blended only slightly to have a finished product with hearty chunks. FANTASTIC!