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

1,182 comments on “Butternut Squash Soup”

  1. 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.

  2. 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.

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

  4. I have made the instant pot version of this recipe and am curios if there is a list of nutrition infi(calories, carb, sodium, extra) for it. It really turned out well by the way

  5. WOW. I have never commented on a recipe but felt the need to after this! Absolutely delicious! As another commenter suggested, I roasted the squash, onion, and carrot in EVOO at 450 for 20 minutes the evening before, and then put it in the fridge overnight. I used chicken stock (3 cups) instead of vegetable stock. I will probably use 4 cups next time. I also left out the cayenne based on other comments. This recipe rivals any butternut squash soup I have had at any restaurant.

  6. This is the best butternut squash soup i’ve ever had. Ever. I did roast the vegetables ahead of time, added ginger, and used heavy cream in lieu of coconut milk. Next time I will double the recipe because it is so good.

  7. I used heavy cream instead of coconut and ditched the cayenne. Otherwise, I followed the recipe. It was too creamy for me, and I also did not care for the apple flavor that overpowered everything else. I could see how some people would like this soup, but next time I’m going for a more traditional butternut squash soup.

  8. This is by far the best soup I have made and I have tried many different butternut squash recipes throughout the years. Wonderful flavors. Great recipe.

  9. Really delicious! And easy (bought the squash already peeled…).

  10. Best butternut squash soup I ever had!!

  11. this smells amazing so far! I have a question just hoping I get an answer in time :) my immersion blender, I’ve never used before and it has two attachments, one is a whisk and one says milk frother. do you have a recommendation for which piece I should use?

    • If those are the only two attachments you have, you do not have an immersion blender. You have an electric whisk. An immersion blender has blades (do a google search for “immersion blender” images) and a more powerful motor. Your whisk isn’t strong enough to break down and purée the vegetables. You can run transfer to a regular blender in batches instead.

  12. Help! Really like the soup. Made my first batch last night but went overboard in the cayenne pepper. Any way to fix it??

  13. I am addicted to Panera Squash soup but with Covid I have not been there. I can’t tell you how happy I was when I tried this soup. It is better than Panera and I can make it whenever I want. I love the flavor that apples give to this recipe. Thanks

  14. Can I refrigerate the soup when it’s done? If so, should I add the coconut milk when I serve it or put it in and then refrigerate?

  15. Honestly, it was sooooo good. Adding the apple made it that much better, thanks so much!

  16. This soup was excellent!! I see in one of the comments, brown sugar was used. I think I’ll try that next time. It could have been a tad bit sweeter but it was delicious!

  17. Is this a good recipe for making ahead of time and reheating (if you have too much to do on the day you want to serve it)?

    • Should I wait until tomorrow (when we are going to eat it) to add the coconut milk?

    • You can add the coconut milk beforehand — it’ll hold up great! :)

    • Excellent soup!! Literally my first time ever posting a comment on a recipe (I really need to do this more!) but I made this tonight and even though I couldn’t find sage at the supermarket, it was wonderful. I did add some extra water at the end as it was quite thick but I think my butternut squash was pretty large. Will definitely make it again!

  18. This was delicious but just wish I omitted the cayenne pepper…a little to 🔥

  19. Great soup…delicious…just wish I omitted the cayenne pepper…too hot so I’m adding sugar like suggested

  20. Making soup put coconut milk in before starting crock pot🤪
    Is this ok?

  21. The Best!

  22. Never ever comment, but WOW. Perfect! My husband even loved it 😉❤️ Thank you!

  23. This soup was excellent. I never comment on food blogs and felt compelled to share with the readers, definitely worth trying out!!!

  24. This was just perfect! We all loved it.

  25. It would have been great without the cayenne pepper. It was so spicy that I threw it out.

  26. Great texture and mouthfeel with a nice balance of fat, but the carrots and garlic really overpower the taste of the butternut and apple. Competing rather than enhancing. Were I to make this again, I would leave those out and increase the amount of butternut and also possibly the amount of apple.

  27. I accidentally bought sweetened coconut milk…should I run to the store? It’s currently in the crock pot cooking lol!

  28. Amazing recipe! My family loves this soup! Delicious, creamy and easy to make in my crockpot. I just made my third batch and will definitely be mailing more.

  29. Wonderful! Followed the stove top directions exactly, except for the sage, which I didn’t use.
    So rich and creamy and such a wonderful balance of flavors. Will return to this recipe many times.
    Thank you!

  30. My whole family (including my 3 young boys) LOVE this soup. I’m about to have baby #4 and am prepping my freezer with all our favorites. Can this be frozen as is? Or is it better to follow the recipe and freeze before adding the coconut milk?

  31. Yummy! Can I make this and freeze it for later?

  32. Made the soup for the first time yesterday in my crockpot and it was absolutely delicious! I roasted my squash before putting in the crockpot with the other veggies and the flavor was amazing. This will be one of my go to soups!

  33. Excellent! Easy! I will be saving this recipe.

  34. My husband raved about this soup. It was delicious and I will definitely make this again. Thank you for the recipe!

  35. Haven’t made this yet but if I wanted to add rice or quinoa what amount would you recommend?

  36. I made this today using Costco organic butternut squash. It actually ruined the sweet taste of butternut soup. It was entirely too savory, completely overpowering the butternut taste. I have never dissed on a recipe but this one earned less than 2 stars. I followed the recipe exactly.

  37. This recipe is soooo easy and sooooo delicious and satisfying. I served this with some homemade crusty bread and my family was so happy!

  38. I roasted the squash, carrots and onions for about 25 minutes at 400. Was really a nice flavor.

  39. I forgot to buy fresh sage. What can I do?

  40. Absolutely the best I ever made. I did not have coconut milk at hand and I did not use a substitute.

  41. Do you peel the apple?

  42. Will a Double Batch fit into a 4 quart crock pot? Thanks! I cannot wait to make it.

  43. Don’t add heavy cream. It will kill the acidity of the apple and the spices. I will try the coconut milk next time. All in all, an excellent recipe.

  44. I made this soup once before and wasn’t crazy about the cayenne pepper. I made it again without the cayenne and it’s delicious! Will definitely make this soup again.

  45. I accidently poured the coconut milk in in the beginning is it going to ruin it?

  46. I just made this with the Thai variation. LOVED it!!! Thank you. At first I thought I added too much cayenne, but after I added the lime, it was perfect! This makes my usual squash soup boring. I’m definately going to pass this recipe along to my friends.

  47. Next time I;ll skip the cayenne pepper. Was hoping it would be a bit more sweet-perhaps I’ll grate an apple on top. Also very thick-should add more stock for a more fluid soup.
    Tasty and healthy!

  48. Best soup I’ve ever eaten! I didn’t have fresh sage so I did a dash of sage powder. I want to eat this soup for the rest of my life. Thank you!

  49. This is fantastic. I can’t wait to try the Thai version next time. YUM.

  50. I made this soup in my crockpot today. I think next time I’ll omit the apple as I felt it overpowered the soup. I used half and half instead of coconut milk but otherwise followed the recipe as instructed. I also roasted the butternut squash in the over the night prior. Do you have any suggestions to neutralize the apple flavoring from the batch as I still have several servings left?