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…

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

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1,093 comments on “Butternut Squash Soup”

1 8 9 10 11 12 15
  1. 5 stars
    Tonight is my second time making this soup. This recipe is so easy (I follow the crock pot directions) and delicious. My husband said it tastes like Christmas ;) Thank you!

  2. 5 stars
    I just made this soup for Thanksgiving dinner tomorrow. I must say, when I tasted it, I fell in love! I doubled the recipe since I have 16 people coming and I did add extra salt, but the flavor is perfect! I also used chicken broth instead of vegetable broth, but it’s great that it can be vegan! Good job! Thanks for sharing this recipe!

  3. When’s do you add the coconut milk?

  4. 4 stars
    I made this for Thanksgiving and while it was good it was very “airy”. I’m not sure if I used too much butternut squash but I would have liked it to have a heavier feel in my mouth. Would adding extra broth or coconut milk do this? Thanks for the recipe. I will be making it again.

  5. 5 stars
    This was just excellent. I made this on the stove top and I added half a teaspoon of cumin and a teaspoon of curry. I forgot to add the carrots and I didn’t have coconut milk. But it was all excellent anyway! I will be making this over and over again.

  6. This is the second time i made this. Today i added some fresh pureed pumpkin, celery and paprika (during cooking). Roasted the vegetables. Served with pumpkin seeds. I live alone and this is what I cook for myself. It freezes well.

  7. 5 stars
    Silky and excellent. Don’t be stingy on the spice.

  8. 5 stars
    This is SO delicious! I made the Thai version with chopped green onion as a garnish rather than cilantro. We grow butternut squash in our garden so I’m excited to have another way to prepare it.

  9. 5 stars
    This soup is amazing. I made good butternut squash soup, but this blows mine out of the water. I used about a teaspoon of dried sage and chicken broth just because I didn’t have any vegetable broth. I sauteed the onion and garlic, I did cut the garlic down to one clove and felt it was perfect.
    I toasted packaged raw pumpkin seeds in olive oil, with salt, pepper, and thyme for about 10 minutes to use as a garnish. They provided a nice crunch and flavor contrast although next time I think I will add just a pinch of cayenne pepper to them for a little kick.

  10. 5 stars
    I made this soup for my ladies’ night and it was a hit! I followed it exactly, but next time I might cut down on the Cayenne Pepper next time, only because I am a wuss, but the soup was still amazing! So glad I found it through my old friend, Google. :) Thanks so much for sharing!

  11. 5 stars
    I’ve made this soup before and served it the same day. Just wondering can you make this soup a day ahead before serving? Thank you

  12. 5 stars
    Just as good as the non-vegan recipes

  13. 1 star
    This recipe was pretty meh for me. It just didn’t have any flavor. I think the cayenne was way way too much and at the end all I could taste was heat and not the delicate vegetable flavor. I added like 4 teaspoons of salt trying to taste something, to no avail.

  14. 5 stars
    This is a favorite go to, healthy soup. Easy and delicious.

  15. If you don’t have coconut milk can you use half half milk

  16. 5 stars
    Excellent! I left out the coconut milk only to save myself some calories. I’m sure it would be equally delicious. I also used the red thai curry and ginger; added a bit of bite to it! I will definitely makemthis again!

  17. 5 stars
    This soup is fabulous!!! I followed the directions exactly and put some smoked paprika on to of it. Yum!!!

  18. 5 stars
    My favorite recipe, I make it at least once a week in my instant pot

  19. 5 stars
    I only needed to cook it in the slow cooker at low for about 3 hours, but it was delicious! I added paprika, cayenne, and fresh black pepper on top for some kick and wow. Amazing. I will try to double this next time so I have a bunch left over!

  20. 5 stars
    I made this for the first time with some family coming so I was curious to see how everyone liked it…it was a hit!
    Everyone wanted more! Sadly enough for me, there was not enough for the next day! Next time, I’ll double it! Great recipe!

  21. 5 stars
    The absolute BEST

  22. Will any Apple work? We do not have Granny Smith apples at our grocery store. Thanks!

  23. 5 stars
    Fantastic soup! I’ll totally make it again! Flavorful and easy to make!

  24. 5 stars
    This soup has become a favorite to my husband and I !! So creamy, warm, comfy and delicious, we brought it for a potluck and our friends asked for the recipe. Needless to say there was no leftovers!

  25. 5 stars
    I’ve made this soup twice so far and I used two different brands of canned coconut milk. I found the Goya brand overwhelming in coconut flavor but the organic one that I can’t remember the name of to be just right. All in all a great recipe. Thanks for all the options. I will be making this often.

  26. 5 stars
    This is so yummy! The flavors are perfect. Thank you!

  27. 5 stars
    Very delicious soup. Made it as directed excepted I did not have any broth so just used water. Didn’t seem to make a difference as it was still very tasty. I will make this again for sure. Probably for company!

  28. 5 stars
    Did the Instant Pot version and it was delicious in 10 minutes! I used light coconut milk and it was still very thick.

  29. 5 stars
    This soup is delicious! I roasted the vegetables before adding them to the pot.

  30. 5 stars
    I am making this right now! I used 4 cups of homemade jiggly bone broth in it, added an extra carrot and apple. Used extra cinnamon, nutmeg, sage and added some allspice. Im cooking up some bacon to sprinkle on top with some fresh sage. Excited to see how it turns out. I’m very picky about my squash soups and have followed a few other recipes and never found a favorite. I’m hoping this will be it!

  31. Can you make this with frozen butternut squash soup?

  32. 5 stars
    I loved it!! So delicious!! I did add a couple of Splenda packets to increase the sweetness a little bit.

  33. I followed this recipe exactly as written except I didn’t have any sage, and I roasted all of the veggies before cooking the soup. And the results were HORRIBLE. This was absolutely the WORST soup we ever tasted, we threw it all out (and I don’t throw out food!!!). It had a weird flavor, I think it was because of the massive amount of onions and because I roasted them, the weird flavor was kicked up ever further. So disappointed because I love butternut squash.

  34. 5 stars
    Ali, it looks awesome! So much flavors packed on this recipe that makes this simply irresistible, definitely having this on my table!

  35. 5 stars
    Ali, it’s amazing! I just randomly found your blog looking for this recipe. Awesome! Good for you!

  36. 5 stars
    Well that was ridiculous good. I roasted the squash for an added layer of deliciousness.

  37. 5 stars
    This was so good I would probably double it next time to ensure lots of left overs.

  38. 5 stars
    I made the recipe as is and it is delicious! I can’t wait to make it again and try some of the add ins suggested.

  39. 3 stars
    So if you do the slow cooker version, you add the coconut milk at the end, that is clear. But according to the stove top recipe you leave out the coconut milk entirely, because it says “minus the coconut milk” and doesn’t mention it again. Wondering if this is a mistake in the recipe or is because of the different preparation method.

  40. 5 stars
    Delish! I made mine very thick by doubling the squash, carrots and apples. I used the same amount of broth though. Turned out amazing. I also added curry and ginger to mine and I’m so glad I did! We marked this recipe in our recipe book. Thank you!

  41. 5 stars
    In my town, we don’t have Meals on Wheels so my wofe and I cook every other week for Hospice patients and their families. This is one recipe that gets the most feedback! Its comforting and delicious!

  42. 5 stars
    Amazing. Tasty. Simple

  43. 5 stars
    LOVE this recipe!!! 💛

  44. 5 stars
    Super easy to make and super delicious! Even my kiddos love it.

  45. 5 stars
    I have probably made this recipe of yours two dozen times. We always love it!

  46. I have cooked this soup twice and loved it, I added curry and instead of coconut milk I added cream of coconut it was so delicious!!

  47. 5 stars
    Last summer we grew squash and had an abundance when fall came. So I was scrambling for recipes and happily came across this one! I made it with a slow cooker and it was divine. I used more coconut milk, probably 3/4 – 1 cup, and it was terrific. My husband loved it too – we pretty much lived on it for dinner for several days. I followed the directions for seasoning but only had dried sage, which was fine. We still have squash 10 months later so I’m glad I found this recipe again. I thought pieces of chicken might go well in it – that’s for this time around.

  48. 5 stars
    This recipe was so easy and delicious! I’ve never made butternut squash soup, but, always wanted to. It made it a ton easier by buying pre-cut squash from my grocery store. Thank you for helping to kick my fall spirit into gear!

  49. Does this soup yield about 6-8 servings is that 1/2 cup servings?

  50. Am I able to freeze this soup as I’m making a meal for a friend.