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 icon cutlery cutlery icon flag flag icon folder folder icon instagram instagram icon pinterest pinterest icon facebook facebook icon print print icon squares squares icon heart heart icon heart 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

Leave a Reply

Your email address will not be published.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

Recipe rating

1,182 comments on “Butternut Squash Soup”

1 2 3 17
  1. If I could cook everything in my slow cooker I would, I love it that much. This soup looks absolutely fantastic. I’ve never had butternut squash before, but I keep reading great recipes like this one. I am going to try this over the weekend and see how it turns out. Thanks for sharing.

  2. Wine and Butternut squash soup? I definitely want to be part of your Thankmas!! Travelling at holidays can be so hard! But Butternut squash soup is my fav, and I LUHVE that you made this in the slow cooker! Pinned!

  3. Butternut Squash soup is one of my all time favorite fall foods. I love how your recipe includes the sweetness of the apple and the spiciness of the cayenne pepper, I bet the combination is magical! I love to eat my soup with a nice crusty baguette with melted Dubliner sharp cheddar on top. Because, why not? Can’t wait to try this slow cooker version!

  4. All of your soup recipes get me so excited! This reminds me of a time I attempted making butternut squash soup in a magic bullet. Microwaved it a little too much and the thing exploded EVERYWHERE! Glad to see a recipe that keeps me safe while cooking! :) 

  5. Love those flavors…and healthy too!!

  6. Everyone was excited about this recipe at Thanksmas (well, maybe Dad was a little less excited than the rest of us!). Thanks for the memories!

  7. This looks incredible and so comforting!  The color is divine :)

  8. Your family gathering sounds like it would have been very enjoyable – even as an outsider.  That is a wonderful tradition.

    I also like the idea of the butternut squash soup.  Very different from the one I made one time, a long time ago.  I may just have to try it.

  9. I’m in LOVE with this! Perfect for a cold day. And I bet it freezes well too. 

  10. This is the BEST tradition ever, I love it! Confession: I’ve never had butternut squash anything *insert hands over face monkey emoticon here* Pretty sure I’m missing out big time and I can’t think of a better starter recipe, thanks Ali!

  11. Love the addition of the granny smith!

  12. Hi Ali! I love and make butternut squash soup often. I even make it with cream, chilli powder and tortellini. But i never thought of putting an apple in the soup. It is such a new and fresh idea. Thank you very much! :)

  13. I love that you used coconut milk in this. I bet that just takes it to the next level!

  14. I LOVE butternut squash soup made with coconut milk. Definitely going to have to try adding a little cayenne next time.

  15. Thanksmas sounds awesome. And I can’t get over the Ted talks – that is hilarious! Butternut squash is a definite favorite of mine. Loving this :)

  16. Girl. Please do a video on your tooth brushing and barre-3 workout!! It’s so funny because I was doing leg lifts while brushing my teeth this morning thinking I should do them more often!

  17. I love this, what a gorgeous soup!

  18. I came, I made, I ate, I love

  19. This soup rocks! Easy to make & so tasty! Thanks for sharing the recipe. 

  20. Yum! I had planned on making my butternut squash soup soon but I may need to change it up and try yours. 

  21. Sounds like your convo’s around the Thanksgiving table are interesting with a group with diverse interests! Excited about this recipe because I got my own immersion blender for Christmas and now I can put it to work. 

  22. I made this yesterday and loved it! I might try a sweeter apple next time because I felt like there was a bit of a sour aftertaste. I don’t know if it was because of the sourness of the granny smith or if it was something else?

    • Thanks Allison! I’m sorry you found it a bit sour, and yes, you could definitely try a sweeter, more neutral-tasting apple. I bet a golden delicious would work well.

  23. I’ve been looking for delicious healthy things I can make and feed my 1 year old and things that will freeze well. I’m making this soup today (apple and all!) I’ve added a few more carrots because I had to use them up and I had no vegetable stock so had to make do with chicken.. Hope that doesn’t ruin it! Looking forward to trying this later, will tweet a pic! Thanks for this great recipe! Looks delicious! 

    • Thanks for sharing Ruby, I hope it’s a hit with you and your 1 year-old! Definitely let me know how it went! : )

  24. Thanks for the recipe! Made it today with 1 extra carrot and some red lentils. It’s yummy and my toddler couldn’t get enough : ) 

  25. I just made this for dinner for myself, and I ABSOLUTELY LOVE IT! It was so easy to make and the cayenne adds the perfect kick. I haven’t had a butternut squash soup this good in a long time. I keep eating it while I’m waiting for it to cool to be put away. SO GOOD!

  26. I doubled the recipe because I knew this would be good. So glad I did. The cayenne pepper added just a hint of heat. 
    Thank you for sharing #2carsonlove

  27. Ok….I know this is probably such a lame question, but how do you peel and dice the squash?  Do you roast it first?  I’ve only cooked squash once, for spaghetti squash, and it was a PAIN to cut.

    • Hey Carissa, not a lame question at all! Here’s a good peeling and cutting tutorial you might find helpful. And no need to roast the squash before cooking — it will have plenty of time to cook in the soup. Enjoy!

  28. Wow, this is really really good.  We love everything fall and this includes butternut squash so when I saw your slow cooker recipe I had to try it. Followed it exactly as you have it posted (in a 4qt slow cooker – round) and it turned out perfect. Thank you for a great recipe!

    • Thanks Emily, we’re happy you enjoyed it! And we love fall too, pretty excited right about now! :)

  29. Hi there,

    I just made this not realizing til after that I wasn’t supposed to put the coconut milk in the crockpot until after…will it still be o.k?

  30. Recipe looks so delicious and perfect for fall. I’m wondering if you had any suggestions for replacing the coconut milk. Unfortunately have someone who is a bit allergic and I was thinking cream as a replacement I was wondering if you think there might be something else that’s a bit more low fat?

    Thanks :)

    • Thank you Ella, we hope you enjoy this! And we’d recommend using half and half or whole milk.

  31. Wondering if you have ever doubled the recipe?  I would love to, but wondering if there would be enough room.  I think my slow cooker is the same size as yours.  Thanks!

    • Hi Lisa! I haven’t tried doubling the recipe, but don’t believe my crock pot is quite big enough. It would probably hold a double batch of the cooked soup, but the ingredients took up quite a bit of room. Still, you might be able to swing it if you dice things small. Enjoy! :)

  32. Made this today and it was delicious! Only recommendations:

    -I used veggie broth instead of stock, so I added the 2 cups initially but added more towards the end to make it soupier
    -I’d recommend less cayenne–a bit toooooo spicy for my taste (and you can always add more later if you need to!)
    -Serve with warm sourdough bread–it really complements the flavor and helps you scoop up the leftovers! 

    Overall it was outstanding–will definitely be making this again! Thanks for sharing!! 

    • Thanks for sharing Sarah, we’re glad you enjoyed it! That warm sourdough sounds just perfect too. :)

  33. Wondering what kind of coconut milk you recommend (canned or carton?)

  34. I really  to make this today but only have whole milk and almond milk. Would either of those work? 

    • Either would be fine, but whole milk would be ideal (it’ll be thicker and creamier). We hope you enjoy!

  35. This was delicious! Sweeter than anticipated, amazing what the apple adds. I made two versions, with and without the coconut milk. Without is perfect for Phase 1 of the Fast Metabolism diet. Thanks for sharing!

  36. Hi!  I stumbled on your recipe from Buzzfeed’s list of 17 butternut squash recipes.  I’m making your soup now and wanted to know…when you pour the 2 cups of stock into the crockpot, should you be able to see any of it or should the other ingredients come up much higher?  Thank you!

    • Hey Shaina! Totally depends on the size of your crock pot, but I couldn’t see much of my stock until the recipe started cooking. Enjoy!

  37. I made this soup with a more savory theme…left out the apples and spices. I cut the onion in half but it was still too much. The onion was overpowering. 

  38. Add some honey or agave in there fore a touch of sweetness!

    • Thanks for your tip Allie! Sometimes, depending on the size and sweetness of the squash, we’ve found you don’t need to add any sweetener, but totally adjust to your preference and the sweetness of your squash. :)

  39. Do you think you could change out the butterNUT squash for butterCUP squash? I’ve never had buttercup squash… wondering if it has same or similar taste. This soup was AMAZING with the butternut!

    • Hmmm that’s a good question Holly! We’re not 100% sure since we haven’t tried that ourselves, but we think they seem similar enough that it would probably work. We think you should give it a try and let us know how it turns out! We’re happy you liked it with the butternut squash. :)

  40. I am confused about the coconut milk. Is it the coconut milk in a can or a carton?

  41. I am planning to make this today, and I wanted to know if anyone has frozen the leftovers. I don’t usually cook with coconut milk, and I was wondering if it freezes well.

  42. I make a very similar soup with 5 ingredients, and I sometimes add red curry paste to give it a kick. The leftover soup makes a great base for risotto and curries too. 

  43. This was wonderful! Thank you for sharing the recipe.

  44. I made this but added ginger, pumpkin spice and paprika.  It was so delicious I made a second batch.  This soup is now my favorite.

  45. Made this soup yesterday and it was FABULOUS! Highly recommend this recipe you will not be disappointed!

  46. I’m making this today and was wondering what kind of coconut milk you used. Canned or do you use the carton milk in the refrideratored aisle?  Also, do you think cashew milk would work well?

  47. This soup looks delicious! I’m going to get the ingredients for it and try it soon. Just wondering if it’s necessary to roast the squash before putting it in crock pot. Thank you 

  48. Looks great! could I add some sweet potato? I only have a small butternut squash on hand…

  49. It’s in the crock pot now!! Smells so good!! Thanks for sharing this recipe. :-)

  50. Hi,  could you approximate the weight of squash you used ? Thanks!