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.

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The BEST Butternut Squash Soup Recipe

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1,154 comments on “Butternut Squash Soup”

1 9 10 11 12 13 16
  1. 5 stars
    Loved it. Will cut down on the cayenne pepper next time.

  2. 5 stars
    Sooooo good! 😍

  3. 5 stars
    I have never made butternut squash soup before but this was amazing! Adding the apple was perfect. I will make this again…Thank You

  4. 5 stars
    This soup is awesome….I never made butternut squash soup before but I will make this again…adding the apple just helped the butternut!

  5. 5 stars
    Thank you so much for sharing your wonderful recipe. I am so excited to make this soup and I can already taste the soup as to how delicious it will be

  6. Do you think it will freeze well?

  7. 5 stars
    Excellent soup! Can you freeze this?

  8. 5 stars
    Incredible. I tasted it before adding coconut milk and thought, this is a delicious butternut squash soup. I added the coconut milk and it was just amazing. Thank you!

  9. 5 stars
    Super easy and very yummy, the house smells fantastic, thanks!

  10. 5 stars
    Holy cow! I had this cooking all day in the slow cooker. I was a bit nervous that it’d be like most soups- such a large batch that you get sick of it by the end of the second bowl. But no, I’m really loving this soup. It has a touch of sweetness from the apple, a touch of spice from the cayenne, and is topped off with the decadent creaminess of the squash and coconut milk. I will be making this again. Thank you!

  11. 5 stars
    This is absolutely delicious and perfect for the beginning of fall. We just started eating vegan and gluten-free in our house and this was so very yummy AND fit our dietary guidelines. Thank you for sharing this gem!

  12. 5 stars
    Our family adores this recipe! We make it with your feel-good fall salad and the combo is 👌.

  13. If you are using prepackaged butternut squash, how much do you need?

  14. 5 stars
    I was nervous to try this recipe because it seemed like people either loved it or hated it. I loved it! The best thing about this recipe is that the author gives so many options to make this recipe what you want. After reading at least a hundred reviews, I decided on the following modifications: I roasted the veggies and cooked the soup on the stove top. I left out the apple, sage, and onion (I did substitute a couple dashes of onion powder). I only used one whole garlic clove instead of four minced. I used half and half instead of coconut milk and just mixed it in with the soup in the blender at the very end. I only used a couple dashes of each of the spices. The soup is so creamy and spiced just right. Perfect fall soup.

  15. 5 stars
    Delicious soup

  16. 4 stars
    Not a fan of the apple.

    You have all these wonderful earthy notes from the squash, onion and carrot with a great blend of spices. But the apple and it’s sweet and tart additions just tastes like it’s out of place and is fighting with the other flavors for attention. Out with the apple, in with the celery.

    Helpful hint: This soup can get rather thick and gloppy. You may want to correct the texture before serving by adding in some more stock or even hot water to thin things down to a more soup like consistency.

    • I used a red delicious apple instead of Granny Smith – try that next time so you won’t have the tart undertones. I made this in my Instant Pot and it was delicious!

  17. 5 stars
    So tasty. Love the bright butternut squash and apple flavor. I did roast the vegees as you suggested as an option, but forgot the carrot. I didn’t have fresh sage, so used fresh thyme. Roasted pepitas on top sure gave a nice flavor crunch. Thanks for this great recipe!


    • Fall means soup and this is perfect for my lunches this week. I followed the recipe but added crumbled bacon at the end. Delicious.

  19. 5 stars
    So, so, so good. Thanks for making it vegan too!

  20. 3 stars
    This was pretty tasty for most of us, but somewhere it picked up a vinegary taste that overpowered the taste of the squash. Perhaps it was the apple? I made the stovetop version and did double the recipe (perfect for a main course for 6 of us). I made it the day before and reheated it before adding the coconut milk and blending it again. Perhaps all of those factors contributed to that sharp taste. I served it with side bowls of cilantro, feta, blue cheese and frizzled prosciutto. That helped the vegetarians enjoy the meal and gave others a nice taste of salty meat. I also roasted some brussels sprouts with a bit of maple syrup, for a complementary flavor. Thank you for the great layout- easy to follow instructions for 3 different preparations- and all the other suggestions.

  21. Hi there! This recipe sounds amazing and I can’t wait to try it. I just have two questions.

    1. Does it freeze well and for how long?
    2. Will ground sage work as well as a sprig of sage seeing as it cna’t be removed?


  22. My absolute favorite! Thank you for this!

  23. 5 stars
    DELICIOUS! i ate this in two serving within two days though! i had it for lunch at work. this is very filling! i’m about to make another two days worth because it’s that amazing. the dressing is what really makes this salad zesty! i did add more lemons. i like my salads that way. thanks for sharing

  24. 5 stars
    This is my new favorite butternut squash soup recipe and I have tried a number of them from different food blogs over the years. It has so many layers of flavor. I did make some minor changes based on personal preference (reduced the amount of onion, used dried rubbed sage since that’s all I had, and added a lot more black pepper). SO good. Will be making this again next weekend. Thank you for the great recipe!

  25. Wow! LOVED this soup! I used 2 frozen bags of squash, sautéed with the onions and garlic until soft and then added the stock. I had no sage, but used fresh parsley at the end. Amazing & going into my old school recipe book. Thank you for sharing & I will definitely be checking out your other recipes!

  26. My husband and I love this recipe. I made this last year for the first time and couldn’t wait to make again now it’s cold outside.

  27. Hi – if I make this ahead of time for a dinner party (like an hour before), what would be the best way to keep it warm?
    I’m looking forward to making this!
    Thank you,

  28. This recipe makes a delicious soup. However be very careful when adding the Cayenne! Did not measure and ended up with a very spicy soup! Making again today, minus the cayenne 😆

  29. Really good. Added a red bell pepper because I had it. Other fresh herbs because I grew them and needed to use them. So darn good. Stirred, not shaken (or puréed) as Mr James Bond said. Identifiable food. Heavenly.

  30. Whats the caloric intake per serving?

  31. Super delicious, easy, and filling! I had a butternut squash on hand that I had already cooked so it saved me a lot of prep time. Literally took me 20 min tops from start to finish – including cook time! I didn’t peel the apple or carrots. Just washed both very well. One question – do you have nutrition information listed anywhere? Apologies if I’m just not seeing it.

  32. Absolutely delicious made this for lunch today. I used toasted almonds and coconut milk for the garnish.
    Bowl licking good! I will be making this for Thanksgiving.

  33. I want to try this soup cause I have a butternut squash lying around my house and I’m curious if it matters to peel the apple skin off before adding it to the crock pot??

  34. Roasted the veggies before hand (including the garlic) – turned out great. Will probably use a pinch of cayenne next time rather than a 1/8th teaspoon. I liked the spice but could use a touch less. Even my meat and potatoes husband ate it happily. Thank you!

  35. Personally, I liked it. However the family did not. I made it exactly as instructed. It had a great creamy texture. But, It kind of tasted like warm pumpkin pie or apple butter. (Great with homemade biscuits)

  36. This is so yummy! My picky kids loved it! Many loved it at a soup party I went to! I assumed I might have to add a little brown sugar or butter or something to amp up the flavor (for the party). I tasted it and was in awe! Genius recipe!

  37. Amazing!!
    I’ve made it three times already and I just found the recipe a couple of months ago. I added a sweet potato to the recipe. It freezes well as I just add some vegetable broth when I’m heating it up on the stove. I could eat this every weekend!!

  38. I have this going in the crockpot now, I added a stalk of celery because I like things a little more savory, was that a mistake? also I don’t really like freezing things, how long will this last in fridge? ( choosing btwn tupperware or mason jars). thanks!

  39. so much flavor!!! thanks for sharing

  40. I have had this recipe pinned for years and finally made it. I wish I would have sooner… it was so delicious and so easy!! Definitely going to be my go-to fall soup now!

  41. You have saved me trips to Panera and waiting for the soup to return. So yummy!!!

  42. This was the best recipe for butternut squash soup I have tried. Loved it.

  43. It was a good recipe but it began w way too much cayenne pepper! Should have warned us that the soup recipe was spicy and advised that we put in half the amount of cayenne for starters. I added a lot of cream, lemon juice and maple syrup to tone it down.

  44. Made this tonight – loved it! Really fast once the veggies are prepped. I left out the sage as it’s not a flavor I like and there was plenty of flavor without it.

  45. I dont have veggie stock. Can I use chicken instead?

  46. I made this soup for my baby girl. I’ve given her nothing but fruits and veggies since birth and she loves butternut squash. I wanted to make a soup and wanted a quick idea on what to use that I could just use as a reference. This recipe was great! I didn’t follow it verbatim but used mostly the same ingredients. I diced up the squash and added onions, green peppers, carrots and veggie stock that I made myself. I also added my own seasonings like paprika and lots of garlic and other things. I cooked it in the stovetop because I needed it done quickly and it didn’t take long. I added oat milk to mine because that’s the closest thing I had and I don’t give her regular milk. I just blended mine with a whisk, she likes it kinda chunky. ☺ She tore it up. Thanks for the recipe

  47. Well, to be honest, I kept scrolling and scrolling, and saw a video, and lots of ads, and lots of comments about the process, so I just started dumping ingredients into my pressure cooker, substituting according to what I had available. I never got to the actual recipe and ingredient list until I came back to make a comment.
    What I came out with was tasty, but I just wish I could have gotten to the recipe without scrolling so far.
    I used a third of a local squash called a “neck pumpkin”, a gala apple, half of a large yellow onion, a large clove of garlic, a couple of parsnips, some coconut water (it’s what I had)… the seasonings I used were similar. I didn’t have fresh sage, but used fresh thyme instead. I liked the little kick that the pinch of cayenne had, but come to think of it, I substituted some chipotle seasoning for that too. I will make it again. (I do have the rest of the neck pumpkin in my freezer.)

  48. I have made a lot of soups but this one is unreal. This is a permanent soup on my menu. Thank you!

  49. This has become my favorite fall/winter recipe! I’ve made it more than 10x and I have my variation memorized. I share it with all of my friends and family so now I want to share my version with you.
    1. I double the recipe ALWAYS
    2. For the carrots, I do 1/2 carrots and 1/2 parsnips
    3. Take the time to roast all of the veggies. I rough chop the veggies, toss in vegetable oil, season liberally with salt and pepper. I also mix in the fresh garlic. We like robust flavors in our house so I also season with red curry powder and hot paprika. 425 for 20-30 minutes or enough to brown.
    4. Put all ingredients into slow cooker (except coconut milk) PLUS 1-2 more tablespoons red curry powder on high for 4 hours. Then follow recipe to blend with coconut milk.
    5. Best fresh, freezes pretty well if you are patient about reheating to reincorporate.

    love, love, love…. thank you for the recipe and all of the great enhancement suggestions

  50. I just made this today, and it is absolutely is delicious. I bought pre-package butternut squash which made it so easy to put together. I made mine on the stove top, and adding the coconut milk just took it over the top. My son even suggested this would make a good cold soup for the summer, which I will do. Thanks for the recipe it was definitely a winner in our house.