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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

1,282 comments on “Butternut Squash Soup”

  1. 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

  2. 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.

  3. 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.

  4. 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.

  5. 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.

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

  7. Best butternut squash soup I ever had!!

  8. 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.

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

  10. 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

  11. 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?

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

  13. 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!

  14. 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!

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

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

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

  18. The Best!

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

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

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

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

  23. 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.

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

  25. 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.

  26. 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!

  27. 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?

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

  29. 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!

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

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

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

  33. 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.

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

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

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

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

  38. Do you peel the apple?

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

  40. 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.

  41. 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.

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

  43. 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.

  44. 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!

  45. 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!

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

  47. 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?

  48. Okkkuuuurrr this soup is delicious and so many variations. Well done !

  49. Made this last last night. Did not have canned coconut milk, so used regular canned milk. Love this! If you are not a fun of a little kick, omit the cayenne. But, I loved it!

  50. So good & very easy to make! Love the little kick of cayenne & we served with a dollop of full fat Greek yogurt, bacon bits & green onion.