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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

Description

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.


Ingredients

Scale
  • 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

Instructions

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!

Notes

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

1,274 comments on “Butternut Squash Soup”

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  1. Best squash soup recipe I’ve tried, absolutely delicious! I sautéed the onion and garlic before adding the other ingredients and it really deepened the flavor. I sautéed some fresh sage leaves in butter and salt, and used as a garnish. It added a little crunch to the creaminess of the soup. I also added a smidge more cayenne than called for.

  2. I need t make this soup tonight as the ingredients I have will go bad, please let me know if it will ruin the soup if I omit the coconut milk. And if so, what I can add in place of it.
    I have high cholesterol and am worried to add it. Thanks so much.

    • It is still great without the added milk! Just add about another cup of broth at the end to help with the texture so it isn’t too thick! That’s what I did and it worked well!

    • My go to substitute for any recipe that has coconut milk is to use Kite Hill cream cheese! Yes! It’s adds a wonderful creamy taste to anything. I would take a a ladle full of the warm broth from the soup and whisk it into the cream cheese to “temper” it so it isn’t lumpy and then add it to the soup. I have high cholesterol too, and can’t have anything with coconut in it. Hope this helps!

  3. My daughter wants this for her birthday dinner! If using frozen, precut butternut squash, how much would you recommend? Thanks in advance!

  4. Skip the cayenne or reduce it. Was enjoying the flavor of the soup then the cayenne hit and then overshadows the rest.

  5. LOVED THIS!! I will either leave out the cayenne or use less next time since the heat it added wasn’t my cup of tea. I also used chicken bone broth instead of veggie stock for the benefits it provides. Will definitely make this again and again in the coming months!

  6. This soup is delicious. I made a double batch and used 1 butternut and 1 acorn squash. The hardest part was peeling the squash. Definitely making it for Thanksgiving dinner!

  7. Easy to make, so tasty! I use heavy cream instead of coconut milk, tasted heavenly. No onion for my friend who is allergic, but forgot she is sensitive to pepper, so I’ll have to make modifications on a batch for her. Thank you for sharing!

  8. Best soup ever!!!

  9. I’m obsessed with this soup! I’ve been making it all year and literally can’t get enough. I generally don’t add cinnamon and only a pinch of cayenne for a nice back of throat burn. I always make it on the stove and generally use chicken broth and heavy cream but I just made it tonight with vegetable broth and coconut milk and it’s just as amazing. I always add extra broth and heavy cream and I let it simmer on the stove for a lot longer than 20-30 minutes!

  10. Love the flavor and ease of this recipe. I use pre-cut butternut squash to simplify the prep – it’s worth the extra cost. Harris Teeter has a nice 2 lb container that works with this recipe. You can customize to your taste by adding more milk/cream and suggested toppings. Thank you Gimme Some Oven! Another winning recipe!

  11. Made this! Super creamy didn’t add coconut milk yet. Came home from errands and viola done

  12. This is such a simple and delicious soup! I get many requests for the recipe when I take it places. I first tried this from the older post and enjoyed your story about the TED talks your family does at Thanksgiving! PS I also bought the ht cinnamon tea, soooooo good!

    • Easy and delicious! I roasted the squash and also sauteed ALL the other veggies including the apple first, not just the garlic and onion. Used heavy cream instead of heavy cream too. So good! I will make this again for sure!

  13. This was my first time making butternut squash soup so I didn’t use the carrot or apple and I used butter to sauté. But the next time I make it I’ll do it your way. I love it!

  14. This is the most wonderful version of butternut squash soup we have tried. We loved it!

  15. Great recipe. Sautéed onions, carrots, garlic and added a splash of apple cider vinegar at the very end. Used a pinch of red pepper flakes instead of cayenne and added a dash of smoked paprika as recommended. Served with roasted cauliflower, asparagus and croutons. Lovely. Even the meat-hungry husband asked for seconds! Thanks for sharing :)

  16. This recipe is the real deal. Such a seasonal favorite!

  17. I made this recipe stovetop style and it was soooo good. I cut up the squash into 1 inch cubes and roasted it in the oven at 425 with the garlic and some olive oil until it started to get darker in color and then I sprinkled brown sugar over the top and cooked it a little longer until it caramelized. I did everything else the same as the recipe (Except used chicken broth because my store was out of vegetable) and just added the squash into the pot with the other ingredients after I had already cooked the other ingredients before blending. I also didn’t add in the coconut milk. I added just a drizzle of heavy cream into the bowl I was eating. I would definitely recommend this recipe! Tastes like fall!

  18. I made this is in the slow cooker for family dinner, cooking on low for 8 hours. I added a whole can of coconut milk. The soup was heavenly! It filled everyone up nicely, too. We will definitely be having this again.

  19. LOVED IT!!! I made the stove top version and sauteed the onion and garlic first. Didn’t change anything else. So, so, so delicious with some crusty bread!

  20. By the way, I omit the coconut milk or cayenne! This is a wonderful recipe ?

  21. I just made this and confirm that this is a great soup. I made 1/2 the recipe, which was very easy to divide. I used chicken broth and coconut milk and a fall spice blend rather than the individual spices. No cayenne. I will NEVER again attempt to break down a butternut squash. My V peeler broke early on and I was only able to peel it after I had cut the darn thing into slices. I will gladly pay whatever it costs to not have to peel one of these ever again! But the soup was divine. A cup of this is perfect on a cold day.

  22. Perfectly delicious and creamy! I made exactly as written.

  23. I followed the directions and made this soup on the stovetop. It really is delicious! After prepping everything it doesn’t take long to cook, blend, and enjoy the perfect blend of flavors. I enjoy soup year round but this soup does warm the body. It is really nice for cool evenings. Thank you for sharing.

  24. I used chicken stock instead of vegetable stock. Also used liquid hot pepper seasoning and 2 T. of dark brown sugar. Was delicious!

  25. Absolutely delicious. I roasted the butternut squash, skin on, in the oven after halving it lengthwise and baking at 350 for about 1 1/2 hours. This adds depth of flavor to the butternut squash. I also did not add carrot or onion, but added a tablespoon of organic honey. I subbed the vegetable broth with chicken broth, added 2 Tbps butter, and used only a sprinkling of the cayenne. Was very delicious.

  26. I loved it, but I’m the only one who did. Wife and kids hated it. Too labor intensive, not a lot of love

  27. This recipe is now a standby for me…so delicious!!

  28. This recipe is remarkable easy, but when the slow cooking is done, it smells like boiled onions and little else. I would definitely roast or sauté the vegetables first next time. The coconut milk saved the dish.

  29. Add the ginger and red curry paste ? love this recipe!!!!

  30. do you have the calories for each serving by chance?

  31. Am I supposed to peel the apple? It doesn’t specify and picture shows it cut up in the instapot with skin on.

  32. Where’s the nutritional information??

  33. I didn’t start out following this recipe. Instead, it saved another butternut soup recipe that I did follow, which turned out to taste bitter. It had all the same ingredients but for the carrot & apple (& the pinches of cinnamon & nutmeg). I quickly steamed a sliced carrot & sliced, peeled apple, put them in the food processor w/ some of the soup & added the mixture in (along w/ the pinches) back into the pot for another 20 minutes. Added a 1/2 c. half & half. The previous bitter soup was transformed into a quite lovely soup that we enjoyed.

    It saw our bowls, not the garbage disposal, that saw this soup. My husband couldn’t believe I was able to salvage the previous soup; he could tell by the smell that it was bitter.

    So, this is the best butternut squash soup recipe by a long shot!

  34. This soup is delicious. I made it for the second time today. I don’t know if I am doing something wrong, but it is really thick. I know that squash soup is supposed to be thick, but mine is the consistency of mashed potatoes. The first time I made it in the slow cooker. Today I made it on the stovetop. I dilute it 50% with water when I eat it.

  35. Delicious; perfect with the onset of fall weather… Thanks for sharing!

  36. How much dried sage should I substitute?

  37. This is delish! I used dried sage instead of fresh and threw everything into the instant pot for 30 minutes. Pureed it with an immersion blender and it’s AMAZING! I roasted some carrots with cinnamon and finely chopped an apple to add in after pureeing for a little crunch.

  38. First time making squash soup and it was delicious! Thank you !!! I went a little crazy on the cayenne lol but it was so good. Loving your recipes!

  39. This is the second time I made this soup and this time I added extra (small) carrots, onion and garlic with ample EVOO to sauté the onions and garlic. I did roast the butternut squash to give it added flavor. I then brought it to my brother’s family to share for dinner. They proclaimed that it was the best butternut soup they ever had, and I agree! The soup was rich, layered in the flavors and delicious. None of us are vegetarians.

  40. I make this in the slowcooker and it’s fantastic! I don’t alter too much. I use chicken stock instead of vegetable and added an extra sprig of sage and included rosemary. One of the best recipes for butternut squash soup!

  41. This was so good!! We made it in the crock pot and it was perfect.

  42. You should add a “go straight to recipe” link. The recipe was hidden away in the middle of your post and I had a stressful time finding it with a screaming baby on my hip. (Not your fault of course, but a link would have been appreciated)

  43. Can I freeze this soup?

  44. Can you make this ahead and freeze?

  45. Marvelous flavor combination! I have been making this recipe for the past three weeks and can’t get enough of it! I am roasting the butternut squash, using the stove top method and finishing with an emersion blender or food processor. Easy with excellent results every time. I garnish with Trader Joe’s Pumpkin Spiced Pumpkin Seeds, fresh pomegranate arils and cilantro – it’s beautiful presentation will be on our Thanksgiving table this season. Thanks Ali I love your style!

  46. Marvelous flavor combination! I have been making this recipe for the past three weeks and can’t get enough of it! I am roasting the butternut squash, using the stove top method and finishing with an emersion blender or food processor. Easy, with excellent results every time. I garnish with Trader Joe’s Pumpkin Spiced Pumpkin Seeds, fresh pomegranate arils and cilantro – it’s beautiful presentation will be on our Thanksgiving table this season. Thanks Ali, I love your style!

  47. Hi – Would this recipe do well if the butternut squash is substituted with canned 100% pumpkin?
    Thanks,
    Carol

  48. I just tried this recipe for the first time yesterday and it is absolutely delicious! I used half and half instead of the coconut milk and I added a little brown sugar.

  49. Absolutely delicious. It tastes like candy. Followed the recipe to a T, but used coconut cream as opposed to milk just because that’s what I already had for another recipe. I made it in the crockpot, but next time will roast in the oven to see the difference. Thank you for this wonderful recipe.

  50. I roasted the squash and everything together. Do I still keep it in the crock pot for 6 hours?