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Butternut Squash Soup

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The best butternut squash soup recipe I know! 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.

Best Butternut Squash Soup Recipe

Is there a more quintessentially autumn meal than a cozy bowl of butternut squash soup?

Well on a particularly chilly day this past weekend, we made our millionth batch of my mom’s butternut soup recipe to share with some good friends who came over for dinner. And as always, this vibrant, healthy, velvety soup came through with all of the fall comfort food vibes and completely hit the spot. It’s just perfect this time of year!

The great thing about this butternut squash soup recipe too is that it happens to be naturally gluten-free and vegan, which makes it a wonderful option for hosting large groups (especially around the holidays). It’s easy to make in either the Instant Pot, Crock-Pot or on the stovetop (all options included below). It’s loaded up with lots of savory veggies and seasonings, plus a hint of sweetness thanks to the addition of one apple. And most importantly, it’s just incredibly comforting, flavorful and delicious.

I first shared this butternut soup recipe on the blog nearly a decade ago, but thought it was worth bumping back to the top of the site today for anyone who’s craving some lighter fall comfort food. Our family hopes that you enjoy it as much as we do!

Best Butternut Squash Soup Recipe | 1-Minute Video

Crock Pot 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 you will need between 4 to 5 cups of pre-cut raw butternut squash.
  • Carrot and onion: These will serve as the additional veggies for the soup.
  • Apple: Any variety of apple will work in this recipe (peeled or unpeeled), but I’m partial to Granny Smith apples that add extra hint of tartness in addition to their sweet flavor.
  • Vegetable broth: I typically make this soup with veggie broth to keep it vegetarian and vegan, but chicken broth would also work well in this recipe too.
  • Coconut milk: I love the sweetness and light hint of coconut flavor that coconut milk adds to this soup. But feel free to sub half and half (or heavy cream) instead of coconut milk if you prefer.
  • Seasonings: My mom’s recipe uses a simple blend of garlic, fresh sage, cayenne, ground cinnamon, nutmeg, sea salt, and black pepper. Feel free to adjust the amount of cayenne to taste. And I also highly recommend briefly frying up a few extra sage leaves to sprinkle on top of the soup as a crispy garnish.
  • Your choice of garnishes: I like to drizzle on some extra coconut milk (or cream), a sprinkle of toasted pepitas, and a sprinkle of extra black pepper and/or smoked paprika. Or see more ideas below!

You will also need a:

Slow Cooker Butternut Squash Soup in Crock Pot

How To Make Butternut Squash Soup:

Detailed instructions are included in the recipe below for how to make butternut squash soup in the Instant Pot, Crock-Pot or on the stovetop. But here is a brief overview:

  1. Cook. For extra depth of flavor, I recommend sautéing the onion and garlic in a bit of olive oil first if you are making the Instant Pot or stovetop versions, but this step is optional if you’re making the Crock-Pot version (or if you’re in a hurry). Add in the squash and veggies and cook until they are completely tender, then add in the coconut milk.
  2. Blend. I typically use an immersion blender to purée the soup until smooth, but you can alternately purée the soup in two batches using a traditional blender. (Just be extremely careful as always when blending hot liquids in a traditional blender. Safety instructions are included in the notes below fhte recipe.)
  3. Season. Once the soup has been puréed, give it a taste and season generously with salt and pepper as needed. If you would like to amp up the heat, you’re welcome to add in extra cayenne as well.
  4. Serve. Then dish it up, garnished with your favorite toppings, and enjoy!

Best Butternut Squash Soup recipe in dutch oven

Possible Variations:

Want to customize your butternut squash soup recipe? Feel free to:

  • Roast your veggies: To make roasted butternut squash soup, simply 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 the roasted veggies add a delicious depth of flavor.
  • Give it a Thai twist: To make Thai-inspired curried butternut squash soup, add a tablespoon or two of red curry paste and 1/2 teaspoon ground ginger, then serve the soup with lime wedges and chopped fresh cilantro.
  • Give it a Mexican twist: To make Mexican-inspired butternut squash soup, omit the sage and nutmeg and stir in 1.5 teaspoons ground cumin and a big pinch of chipotle chili powder instead, then serve the soup 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 make your soup extra hearty, 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.
  • Have fun with toppings: So many toppings can pair well with butternut squash soup! Some faves include:
    • cheese: Parmesan, grated sharp cheddar, feta
    • nuts: toasted almonds, walnuts, pine nuts, pepitas, or candied pecans
    • herbs: fresh cilantro, thyme, sage, chives, etc.
    • bacon: crispy bacon or prosciutto
    • greens: fresh baby arugula or microgreens
    • homemade croutons

Vegan Butternut Squash Soup in Bowl with Pepitas

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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BEST Butternut Squash Soup Recipe

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.


  • 1 tablespoon olive oil
  • 1 white onion, peeled and diced
  • 4 cloves garlic, peeled and minced
  • 2 cups vegetable broth
  • 1 carrot, peeled and roughly chopped
  • 1 Granny Smith apple, cored and roughly chopped
  • 1 medium (about 34 lb) butternut squash, peeled, seeded and diced
  • 1 sprig fresh sage
  • 1/8 teaspoon cayenne
  • pinch of ground cinnamon and nutmeg
  • 1/2 cup unsweetened coconut milk
  • fine sea salt and freshly-cracked black pepper, to taste
  • optional garnishes: extra coconut milk, smoked paprika, or see more ideas above


Stovetop Butternut Squash Soup:

  1. Sauté the onion and garlic. Heat the olive oil in a large stockpot over medium-high heat. Add the onion and sauté for 5 minutes, stirring occasionally, until softened and translucent. Add the garlic and sauté for 1 to 2 more minutes, stirring frequently, until fragrant.
  2. Simmer: Add the vegetable broth, carrot, apple, butternut squash, sage, cayenne, cinnamon and nutmeg and stir to combine. Continue cooking until the soup 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. Remove and discard the sage. Stir in the coconut milk.
  3. Purée: Use an immersion blender to purée the soup until smooth. (Or alternately, see instructions in the notes below for how to purée the soup safely using a traditional blender.)
  4. Season and serve: Taste and season the soup generously with salt and pepper as needed. Serve warm, topped with your desired garnishes, and enjoy!

Slow Cooker Butternut Squash Soup:

  1. Slow cook: Add the oil (optional), onion, garlic, vegetable broth, carrot, apple, butternut squash, sage, cayenne, cinnamon and nutmeg to a small (4-quart) slow cooker or large (6-quart) slow cooker. Toss briefly to combine. Cook for 4-6 hours on low, or 2-3 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.
  2. Purée: Use an immersion blender to purée the soup until smooth. (Or alternately, see instructions in the notes below for how to purée the soup safely using a traditional blender.)
  3. Season and serve: Taste and season the soup generously with salt and pepper as needed. Serve warm, topped with your desired garnishes, and enjoy!

Instant Pot Butternut Squash Soup:

  1. Sauté the onion and garlic: Press the “Sauté” button on an Instant Pot. Heat the olive oil. Add the onion and sauté for 5 minutes, stirring occasionally, until softened and translucent. Add the garlic and sauté for 1 to 2 more minutes, stirring frequently, until fragrant.
  2. Pressure cook: Add the vegetable broth, carrot, apple, butternut squash, sage, cayenne, cinnamon, nutmeg, and toss briefly to combine. Close lid securely and set vent to “Sealing”. Pressure cook on high for 8 minutes, followed by a quick release. Remove and discard the sage. Stir in the coconut milk.
  3. Purée: Use an immersion blender to purée the soup until smooth. (Or alternately, see instructions in the notes below for how to purée the soup safely using a traditional blender.)
  4. Season and serve: Taste and season the soup generously with salt and pepper as needed. Serve warm, topped with your desired garnishes, and enjoy!


Puréeing using a traditional blender: As always, please be extra-careful when blending hot liquids in a traditional blender. I recommend puréeing the soup in two or three batches, so that the blender is not too full. Then also be sure to slightly tent the cap of the blender lid open so that the extra steam can escape.

Butternut Squash Soup Recipe from Gimme Some Oven

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1,282 comments on “Butternut Squash Soup”

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

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

  3. 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

  4. Do you think it will freeze well?

  5. Excellent soup! Can you freeze this?

  6. 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!

  7. Super easy and very yummy, the house smells fantastic, thanks!

  8. 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!

  9. 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!

  10. Our family adores this recipe! We make it with your feel-good fall salad and the combo is ?.

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

  12. 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.

  13. Delicious soup

  14. 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!

  15. 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.

  17. So, so, so good. Thanks for making it vegan too!

  18. 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.

  19. 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?


  20. My absolute favorite! Thank you for this!

  21. 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

  22. 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!

  23. 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!

  24. 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.

  25. 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,

  26. 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 ?

  27. 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.

  28. Whats the caloric intake per serving?

  29. 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.

  30. 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.

  31. 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??

  32. 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!

  33. 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)

  34. 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!

  35. 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!!

  36. 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!

  37. so much flavor!!! thanks for sharing

  38. 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!

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

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

  41. 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.

  42. 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.

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

  44. 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

  45. 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.)

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

  47. 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

  48. 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.

  49. Will definitely leave out the cayenne pepper next time. Ruined the soup. So sad, I was really looking forward to this soup.

  50. This is an amazing soup! I did add go ginger to it, otherwise, it’s perfect. Everyone absolutely loves it!

    • This was my first time to attempt to make homemade butternut squash soup. I added an extra cup of broth, roasted the squash, sauteed the garlic and onion, and used sweet onion. It was fabulous, plan to freeze leftovers, and I will definitely make again!!!