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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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Recipe rating

1,282 comments on “Butternut Squash Soup”

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  1. Absolutely the BEST butternut squash soup I have ever eaten! Stellar endorsement given I have tried many in 5 star restaurants.

  2. Very good. Would have like the nutritional information

  3. Tasty! I’d only ever had a butternut squash soup with cream. The coconut milk adds another layer of flavour. I didn’t roast the squash, but I did saute the onion and garlic first.

  4. I made this soup a month ago and it was awesome. A great combination of sweet and spicy. I even froze some and it was still great! So awesome, that I made it again, but tripled the recipe which I should have only doubled. I have WAY too soup now and made one more big mistake. I added too much cayenne, which gobbled the sweetness. How do I get it more sweet without adding processed sugar?

    • I would suggest adding a little natural maple syrup, or agave.

    • I think that roasting the squash will make it sweeter. And I agree with Nikki adding some pure maple syrup would be good. I make this soup several times during the winter, and have request forms friends all of the time for it. Sometimes I roast the squash but often do not. It so easy to throw together! I serve it with pumpkin seeds on top and my no knead crusty seeded bread!

  5. I needed something smooth to serve post husband’s oral surgery and this soup was perfect! He added more cayenne to his bowl and I think I will add another 1/2 apple to the recipe next time – such a great ingredient to complement the squash. I’ve made butternut squash soup once before but found it to be too sweet. This easy, delicious recipe is just what the doctor ordered! Thank you for sharing!

  6. I made this soup a few days ago. Next time I will change the white onion to a sweet onion and use either a small onion or 1/2 of a medium. The whole white onion overpowered the soup. I added approximately 1/2 cup of dark brown sugar to temper the overwhelming taste of the onion. This recipe is a keeper with a slight modification. ?

  7. Fantastic recipe! First time ever making soup and it turned out amazing. I didn’t have fresh sage so i put a pinch of powdered, and a bit extra cayenne… SO yummy! Will definitely be making again :)

  8. The BEST butternut squash soup recipe, hands down!!! Sooo good!!!

  9. I just had a question. If I am using precut squash approximately how many cups would I use?

  10. This really is the best butternut squash soup recipe I’ve ever tried, and I’ve used a lot. I think it’s the coconut milk that does it. I tried the Thai version. It was delicious!

  11. This looks so good! Could I substitute with yellow squash? Also, would it throw off the flavor if I added in diced sweet potatoes? Thanks☺

  12. I found that the 2 cups of stock was not near enough to make this into a soup. I added 2 -3 cups additional to get this to a consistency that I likes for soup.

    • Totally agree!!! I have added at least 2 cups extra, post-cooking on low in crockpot, and my ‘soup’ is still the consistency of whipped potatoes :( :( I’m now out of vegetable stock so no one’s taking this “soup” for lunch today. What a disappointment!! (Flavor does seem like it would be great if it where anything near a soup consistency)

  13. never commented on a recipe on a food site before but this one is so bomb. one of my favorite soups, definitely fave butternut squash one.

  14. This was SO good! My husband says it’s a keeper. I added a pinch more cayenne, didn’t have vegetable stock on hand, so I used chicken broth (but will use vegetable stock next time).

  15. Delicious.

  16. I loved the soup and so did my husband and my 7, 8 and 9-year-old?? Peeling butternut squash is a real drag but this recipe is worth it.

  17. Really yummy! I roasted the veggie for 30 min prior to adding them into the slow cooker. Added coconut milk at the end which balanced out the spice w a bit creamy ness. Great receipe

  18. This looks great. It’s too bad you don’t have the specific amounts and measures party of the recipe on here average do you can actually make it. Most unfortunate as I would so love to make it.

    • There are measurements, at the bottom! She gives instruction for three cooking methods, then ingredients are at the bottom. Its cooking away in my crackpot now. ?

  19. Made this after oral surgery and really needed some flavor in my diet. No coconut milk in pantry but always heavy cream available. Used gala apple (no Granny Smith). The soup turned out wonderful. Just enough spice and sweetness from the carrots and apple. At serving added just a sprinkle of sharp cheese. Will be great on a cold day. This is a keeper.

  20. Thank you for this recipe! I have tried several butternut squash soup recipes but this is the one I’ll be using from now on. I love how you provided different cooking methods and variations. I roasted my vegetables and used the stovetop method. A made a few minor changes to use the ingredients I had on hand. I used pumpkin pie spice instead of cinnamon and nutmeg, and chicken stock rather than vegetable stock. I added a bit more stock (almost another cup) to the pot, just enough to barely cover the vegetables. Once again, I thank you for providing me with this delicious soup recipe!

  21. Excellent! This is a very well balanced recipe. If you are making it, use common sense. If you are not a fan of cayenne or heat in your soup, leave it out. I think for me 1/16 teaspoon is perfect. I like a bit of spice, but not too much. I also suggest that if you make it on the stove top, you put the spices, onion, carrot, squash, garlic, and apple in the pan and cook for 10-20 minutes to really get the great flavors of the ingredients. This also produces a lot of extra liquid that is also delicious.

    Perfection! I used light coconut milk to save on calories. Can’t wait to try this on my winter menu with a nice bread and cheese plate for a light dinner or as a starter for a heartier meal.

  22. So good. This is my go to whenever I need a good comfort soup. Thank you for the delicious recipe ♡

  23. Soup was absolutely excellent. One problem, didn’t make more.

  24. Roasted the squash rather than stewing it. Then combined all into a food processor. Very tasty!
    I liked it very much, but I would forego the sage next time. It competes with the cinnamon and nutmeg.
    Will make it again!

  25. This is awesome! Thanks! I never would have thought of burnt butter sage leaves and they are such a great finish to your bowl of soup.????

  26. This soup is incredible! I know the flavor will vary a bit depending on the sweetness of your squash, but i will be making this again and again! I didn’t bother sautéing anything, just chopped and tossed everything into the crockpot before bed, and when I woke up, the house was filled with the most delicious smell. I fell in love on my first taste and that was before even adding the coconut milk! Only thing I may change next time would be cutting back on the cayenne, but I’m a wimp when it comes to spicy foods. Thanks for sharing this recipe!!

  27. This soup is fantastic. I usually use coconut cream to make it even richer. ?

  28. I added fresh sage, thyme and rosemary from my garden and also a sweet potato. When serving, I garnish with a handful of arugula, pine nuts and Parmesan cheese. This is a delicious soup and I’ve already added it to my book of favorites! I highly recommend!

  29. This was so wonderful and easy to make. Our whole family loved it!

  30. Just fantastic! We will be making this soup regularly this winter for sure.

  31. I was SOOO excited to make this!! Coconut milk? I’m SOLD. Unfortunately there is not one single thing I, or anyone in my family enjoyed out this soup except for dumping all of that beautiful color soup down the drain. ? Way too much onion and garlic. I love the idea of using coconut milk, so I believe I will make it the traditional way and steal your coconut idea. ?

  32. We made this in the Instant Pot and it was absolutely delicious.

  33. I accidentally added the coconut milk with everything else. Is it going to ruin it?

  34. I roasted the veggies at 450 for 20 minutes and let them cool overnight in the fridge. I also added a sprig of thyme. This was the best butternut squash soup even. HIGHLY RECOMMENDED.

  35. Ten stars!!! This soup was just perfect!

  36. I’m so happy it’s fall and we can make this soup again! I crave this recipe of yours every year and it never disappoints. We recommend roasting the squash first for extra flavor.

  37. I have never had butternut squash soup before but this recipe was easy to follow and surprisingly delicious !

  38. I have made this soup numerous times over the past three winters! Best recipe! Blue cheese is our favourite garnish. Freezes well, however, I have requests from family and friends for a jar, so lucky if any left over for freezer.

  39. I found it a bit spicy for me. Would make this again but use less of the peppers.

  40. I made this and I would say it can compete with Panera! There’s a bit much cayenne for my liking but that’s my fault for not trying a little bit first!

  41. This truly is THE BEST butternut squash soup recipe! It tastes like fall in a bowl. I think it’s the apples and the spices that make it so amazing! I am beyond thrilled with it and I know I’ll be making it all fall and winter.

  42. This is by far the best butternut squash soup I have ever tasted. I have never written a review for a recipe before, but this was that good. Better than any that I have had at the finest restaurant, as well. And so simple! I did reduce the salt and cayenne pepper by half because I felt I could adjust it at the end…but it was perfect!

  43. What a delicious soup and so fun and easy to make! I roasted the squash, although the directions don’t say to. It was honesty easier than peeling and cubing the butternut. The coconut milk is a great addition and it doesn’t taste much like coconut once the soup is done. I didn’t have sage so I used a sprig of thyme, but I think the sage would be much more lovely here. I only have a Nutribullet blender (which you should never put hot ingredients in) so I let the ingredients cool a bit before blending in batches. I then returned the blended soup to the stock pot for reheating. Served with grilled cheese on sourdough and a fall harvest salad. DELISH! Can’t wait to taste the leftovers today to see how the flavors settled!

  44. Just wondering if the Butternut squash soup can be frozen?
    Did anyone try adding the red curry paste?

  45. This soup is the bomb! Layers of flavor and wicked easy to make. I had the time to sauté the garlic and onion and then followed the recipe as written. Thank you for a spectacular recipe.

  46. I made it as written, except used a Honeycrisp apple, so it’s a bit too sweet for me, and used red pepper flakes, and more than the recipe calls for grd red pepper. It’s spicy how I like it, so there’s balance between sweet and spicy! This recipe is a keeper. Will try roasting the veggies next time – and a Granny Smith.

  47. Is two cups of vegetable broth really enough liquid? With all the vegetables and the apple, it doesn’t seem like enough to me. I’m thinking maybe 4 cups instead?

  48. Creamy, filling and flavorful! The crockpot definitely needed a full 6 hours. And the kids wanted less “spicy” but we enjoyed our dinner very much. Because I’m not a real grownup I served this with zucchini bread which the kiddos enjoyed dipping in their soup. I’m for sure making this again!

  49. I made as is but added a little brown sugar (1 teaspoon). The cayenne adds depth more than heat. Excellent!

    If you import the recipe into my fitness pal, then divide into 6 servings, the nutrition info is:
    188 cals, 31.3 carb (6.5g fiber), 4.6 fat, 4.3 protein. I used full fat coconut milk, but I’m sure you could slim it more as needed. Still very low calorie. This is with no toppings.


  50. Love love. I double the recipe but didn’t double the cayenne. Came out perfectly. I appreciated the tutorial on how to peel and cut the squash. It was a great help.