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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

1,330 comments on “Butternut Squash Soup”

1 11 12 13 14 15 19
  1. Easy to make and was delicious I did not add cayenne

  2. 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.

  3. 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!

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

  5. 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.

  6. 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.

  7. 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 ;)

  8. 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.

  9. 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!

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

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

  12. 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!!!

  13. 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!

  14. 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.

  15. 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!

  16. 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.

  17. 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.

  18. 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 ? ?

  19. 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!

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

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

  22. So easy to put together. Soooooo yummy!

  23. 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?

  24. 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.

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

  26. 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.

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

  28. 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.

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

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

  31. 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!!

  32. 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.

  33. 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!

  34. 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!

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

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

  37. 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!

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

  39. 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?

  40. 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.

  41. 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?

  42. 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!!

  43. 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!!

  44. 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.

  45. 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!

  46. 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!

  47. 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!!

  48. I roasted a 2 half of a butternut squash in the oven with the carrots and onions and garlic. Peeled the butternut squash and added all the ingredients (minus the coconut milk) to a soup pot on the stove. Cooked until tender….AMAZING. Highly recommend! Will be making this again.

    • I’ve never had butternut squash before and this soup turned out amazing. I love it. I ended up not blending about 1/5 of the soup for a bit of added texture. I think next time I will add some roasted cauliflower and asperagus to it, unblended, as another comment suggested. But even without those things it’s still perfect.
      Thank you for the recipe! It was super easy for a first timer and turned out so wholesome and delicious!

  49. Foolproof. Delicious

  50. This soup didn’t do it for us. I roasted the veggies and used a granny smith apple as recommended. But the flavors of this just don’t make sense to us (a squash that smells like watermelon paired with fall spices, onion, cayenne, and a granny smith apple certainly sounds odd to me but my mom really liked it and I know it’s a rather popular and common soup so I decided to try it.) Ended up tossing most of it unfortunately.

    • I have been making butternut squash soup for years and adding an apple is the best way to help the flavor of butternut squash soup so therefore it’s not odd. It gives it a wonderful flavor .imaybe this is a recipe that you shouldn’t use it there’s many recipes out there that are butternut squash, And maybe should try one of those without the Apple I’ve made the recipe without the Apple also.
      It just gives it a satisfying flavor to me anyway. I made this butternut squash soup five batches for a Christmas fair, Everyone wanted the recipe. also made it without the Apple in it and people raved about it. One secret thing but i find is you must let it simmer ‘over night’in your crockpot it is delicious.!!!!