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

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.


Scale

Ingredients

  • 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

Instructions

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.

Notes

*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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1,092 comments on “Butternut Squash Soup”

  1. 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!

  2. Foolproof. Delicious

  3. 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.!!!!

  4. 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.

  5. 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!

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

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

  8. 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!

  9. 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!

  10. 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!

  11. Best soup ever!!!

  12. 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!

  13. 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!

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

  15. 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!

  16. 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!

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

  18. 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 :)

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

  20. 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!

  21. 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.

  22. 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!

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

  24. 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.

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

  26. 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.

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

  28. 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.

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

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

  31. 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.

  32. Add the ginger and red curry paste 🤤 love this recipe!!!!

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

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

  35. Where’s the nutritional information??

  36. 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!

  37. 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.

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

  39. How much dried sage should I substitute?

  40. 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.

  41. 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!

  42. 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.

  43. 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!

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

  45. 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)

  46. Can I freeze this soup?

  47. Can you make this ahead and freeze?

  48. 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!

  49. 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!

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