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…

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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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Recipe rating

1,184 comments on “Butternut Squash Soup”

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

  2. 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!!!

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

  4. Very good. Would have like the nutritional information

  5. 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.

  6. 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!

  7. 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!

  8. 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. 🤗

  9. 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 :)

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

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

  12. 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!

  13. 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☺

  14. 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)

  15. 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.

  16. 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).

  17. Delicious.

  18. 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.

  19. 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

  20. 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. 😀

  21. 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.

  22. 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!

  23. 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.

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

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

  26. 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!

  27. 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.👍🏼👍🏼

  28. 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!!

  29. This soup is fantastic. I usually use coconut cream to make it even richer. 😍

  30. 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!

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

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

  33. 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. 😁

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

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

  36. 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.

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

  38. 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.

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

  40. 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.

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

  42. 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!

  43. 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.

  44. 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!

  45. 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!

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

  47. 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.

  48. 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.

  49. 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?

  50. 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!