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. 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.


  2. 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.

  3. Easy to make and was delicious I did not add cayenne

  4. Loved the cayenne pepper so much that I doubled it! Awesome soup. Trumps the other two butternut squash soups I’ve used in the past.

  5. Excellent!!! Did add a little honey. Tx for tip on putting whole squash in boiling water for 15 mins to remove peeling. Sooo much easier!

  6. Amazing. I’ve never made this type of soup before so I followed exactly as written. SO DELICIOUS. Thanks for sharing!

  7. Soooo delicious! Had to have a full bowl immediately after trying… apple hint of a sweetness with barely there spice from cayenne pepper and smooth squash makes this recipe a keeper.

  8. Delicious soup. I have tried numerous butternut squash soups over the years and had they all seemed to be lacking something. Finally, with this recipe, I have found the taste I have been searching for. Very tasty indeed.

  9. If I roast the butternut squash first, when do I add it to the recipe? It doesn’t go into the crockpot… or does it?

    • I was wondering the same thing for stovetop recipe. At what point does the roasted squash go into the pot?

    • I’m wondering the same thing. I am not a huge crockpot fan and would love to roast the veggies and then turn them into soup.

    • hi! did y’all receive an answer to the “when to put the roasted veggies”? i’m making tonight and wanted to roast as well and had same question. thanks ;)

  10. I found this recipe about 4 years ago and I make it every year in the fall. It is by far the best butternut squash soup recipe I’ve ever tasted. I like the fact that you don’t have to use heavy cream in it like many recipes ask for. My family loves this recipe and ask for me to make it. I’ve even shared this recipe with family and friends because I think it’s that delicious.

    • Amazing, filling and zero points on WW when I omit the coconut milk. My 7yrold licked her bowl clean. I can wait to make it again.

  11. Best soup ever! I doubled the recipe and was so glad I did. Everyone loved it! It was silky smooth and the flavors were perfect! I did add two cans of coconut milk to the doubled recipe. This recipe is a keeper!

  12. I am looking to try this…does it freeze well? Just curious!

  13. Your recipes never disappoint and this one is no different! Super flavorful, easy and healthy! Thanks as always!

  14. Ruined my thanksgiving dinner

  15. I double this recipe exactly as is and prepare it in the crockpot. It comes out AMAZING! As recommended, I serve it with pepitas (pumpkin seeds) sprinkled on top for some additional protein. Just delicious!!!

  16. Great recipe! Adding everything to the crockpot makes this such an easy soup!

    I wish there were more details about how to store this, and whether it’s freezer friendly!

  17. Made it tomight and it was delicious!! I accompanied with some dinner rolls and some garlic croutons-it was the only topping i had😆-Defitnely will make it again.

  18. This was delicious! I made this and another butternut squash soup recipe for a side by side comparison and this won by a mile! Really great flavors with the apple and carrot, and so easy in the crockpot! I cut the cayenne in half (only because I’m a wimp with spicy), used a different type of apple because that’s what I had. I added a little more vegetable broth when blending. But all minor tweaks to a really delicious recipe!

  19. This is my new favorite butternut squash soup recipe. I made it last night with grilled cheese sandwiches made with homemade sourdough bread and it was a hit. The balance of flavors is perfection. I used heavy cream in place of the coconut milk but only because I didn’t have any on hand. I also added some Autumn Harvest Blend from The Spice and Tea Exchange which gave it warmth and I used a Honeycrisp apple because that’s what I had. Next time I’ll try roasting the squash, onions and carrots to see if it makes this delicious soup even more delicious. Thanks for a wonderful recipe! I’m sure I’ll be making this for years to come.

  20. This was my first time making a squash soup and it turned out amazing. I didn’t make any changes. It’s the best butternut squash soup I’ve ever had.

  21. Outstanding recipe ! I used the crockpot and it was so easy and the flavours meld together so nicely with a slow cook . I added a little extra cayenne and it was just perfect amount of heat.
    I have made this many times in the past and it was my time to say Thank you 😊 🙏

  22. Love this recipe, I added twice the recommended amount of garlic. I would add more apple if my crockpot was big enough. I used 1/3 c of half n half instead of coconut and topped it with goat cheese and pumpkin seeds. Sooo good!

  23. Excellent soup. I made it with sourdough grilled cheese sandwiches. The family loved it!

  24. Trying this this weekend. Has anyone tried adding curry powder instead of cayenne?

  25. So easy to put together. Soooooo yummy!

  26. I bought everything for this recipe but I guess I’m a little confused how you’re able to cook something for 6 to 8 hours with only 2 cups of liquid. Am I missing something?

  27. This was a very helpful recipe to use as a starting point! Love that you offer infinite variation possibilities….I made it with a huge fresh butternut squash I got in my CSA box. I roasted the squash, and then threw the softened roasted squash pulp with the onion and garlic to saute. By the time everything was cooked together, it was so soft and almost blended that I just mashed it a little with a potato masher rather than blending it, as I love to leave a little texture. Thinned it out with a touch more coconut milk. It was a big hit at a work party today: super appreciated with this cold fall weather.

  28. Could you use pumpkin in this recipe instead of butternut squash?

  29. Great recipe for our family, but we made modifications. Added more cinnamon, nutmeg, and cayenne. Also added 1 teaspoon to the blender after we mixed in the coconut milk to bring out the natural sweetness of the squash.

  30. I went for the roasted veg and cooked in slow cooker. Results were DElicious! Thanks.

  31. We made this yesterday. Substituted the coconut milk with whipping cream and the vegetable stock with Chicken. We also added the cayenne pepper at the end.
    this ended up being the best soup I have ever eaten in my life. The apple and garlic really comes through.

  32. Delicious!! Have made it twice this fall. (Sept & Oct 2020). Many compliments! (Didn’t add the cayenne).

  33. Wow! This was so delicious! I roasted the veggies and added ginger and green curry. The best soup I have ever made w/ butternut!

  34. So delicious!! Doubled and made this recipe as directed except I roasted my squash and carrots in the oven at 350 for one hour.
    Roasting the squash avoids the tedious step of peeling it as you can scoop/scrape it off the skin. So. Much. Flavor!! Can’t wait to make this again with a little less cayenne for my friends that are sensitive to heat.
    Definitely a keeper!!

  35. Excellent taste and consistency. I added extra broth and coconut milk and oven roasted the squash. This recipe is a keeper! Entire family enjoyed it.

  36. This was delicious, although I sabotaged it by adding some home-grown red pepper flakes that are just too dang hot. I look forward to making it again with regular store bought cayenne! The apple was a wonderful addition by the way, the whole household loved it. Thanks!

  37. This one is a keeper. IDK if it’s the apple or the cinnamon/nutmeg but dayum. Didn’t think it was going to be much when I started to blend it but just tasted it and I don’t want to share it!

  38. So, I added the coconut milk with everything else. Is the soup ruined?

  39. Easy and delicious! Made it over the stove top. Didn’t have sage but still came out with lots of flavor.

  40. I made this last night and I have to say, of all of the squash soups I’ve made over the years (and there have been many!) I think this is my favorite! Once everything was chopped, putting the recipe together was so easy and the flavors were just incredible. I did the stove top version and it was perfect. I wish I had doubled the recipe to have more leftovers!

  41. Can I use either cream or milk instead of coconut milk? A family member is allergic to coconut and we love soups.

  42. Preparing to whip this up, but don’t have a sprig of sage, just ground sage (spice). Can I just sprinkle some of that in? If so, about how much?

  43. Made this tonight for dinner and it was delicious! I basically quadrupled the recipe. I used a only 1 gala Apple bc that’s all I had and added celery, extra cinnamon, and nutmeg. Overall I used 8 cups of chicken Stockton cover all the vegetables so you get the picture. I used roughly 1 cup of light cream just to add to the creaminess.

    HUGE FAN! Will make again! Thank you.

  44. I have a question. I was just diagnosed with high cholesterol and am too afraid to use the 1 cup of canned coconut milk since there’s so much saturated fat in it. Can I leave it out? And if so, do I need to substitute something else for it?

  45. We didn’t have sage or nutmeg so I added more cayenne pepper and a little brown sugar and honey.

    OMG the best soup I’ve ever had thank you so much for your recipe!!

  46. SUPER recipe!! We loved it. I had a 7# squash so doubled the recipe – plenty to freeze for the winter and to give some away. I did not add the cream – I don’t think it needs it. Definitely a keeper!!

  47. Happened upon this recipe after i picked up some squash and apples while out on a farm in new england. I grew up in kansas too!! :) And – made the instant pot version and it was PERFECTION. Thank you! will start to check out your other items.

  48. So good and healthy!!! We subbed veggie with fresh pressed apple juice broth the 3rd time I made it, and it added a sweet taste. Highly recommend!

  49. We loved this soup! I am making it again tomorrow. The flavours are perfectly balanced.
    One thing I will do differently is peel the apples. When I last made it, I cut the apple chunks fairly small, but the peel cooked off of the apple and did not get cut fine enough with the blender. We found ourselves picking the bits of apple skin out of an otherwise perfectly smooth soup!

  50. I don’t like squash. I also don’t really like soup. But I decided to try this recipe in a whim because it was a nice, cold weekend. And wow, this is amazing! It’s so yummy and even craveable!!