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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

1,255 comments on “Butternut Squash Soup”

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

  2. 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!

  3. 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.

  4. Great soup and it takes 2 seconds even making the stop top version. Will add this to my regular recipes for sure. Delicious. Used coconut milk but omitted cayenne.

  5. Amazing! My new ‘go to’.

  6. This recipe was delicious! I ditched the cayenne (b/c I didn’t have any), substituted heavy cream (b/c I had some that I needed to use), and added some celery (again b/c I had sole that I needed to use up) and it was very tasty. My one suggestion is after processing w/ immersion blender or whatever, strain it b/f adding in the cream for a smoother texture (but if you don’t do this extra step, it’s still delicious).

  7. Wow so good! Did not have sage, but otherwise followed recipe. Roared all vegetables before sautéing and boiling non stovetop. Served with kale sautéed in veggie broth with a side of oven roasted baharat spiced chickpeas and a side of roasted beets and sweet potatoes. And an almond flour coconut milk arrowroot powder flatbread with chaat spice. So good!

  8. I’m excited for this recipe, but I am going to add mild sausage to mine because it just sounds delicious.

  9. I followed the stovetop recipe exactly. This soup is perfect! Love the hint of cayenne. We topped the soup with feta crumbles and toasted almonds. Delicious! My teenagers love it as well with a side of garlic bread.

  10. Fantastic recipe! I roasted the squash, carrots & onion first, then sautéed the garlic and onion in evoo. I used 3 cups of chicken stock and used coconut water and half & half because I didn’t have coconut milk. It was perfect!! Topped with toasted pine nuts and fresh sage & a little piece of super fresh French loaf.

  11. This is the most filling dinner I’ve had. Truly delicious. Would you ever add nutritional info to it?

  12. Long and not the best((

  13. I used a red onion ( all I had on hand) and skipped the coconut milk to keep calories to a minimum. I didn’t blend completely but left it a tiny bit chunky. Wow!!!!! I will certainly be making more of this!!!!!

  14. I just made this over New Years holiday and it was marvelous. Thank you!

  15. Absolutely love this soup! It is my go to for cold winter days! Would love to be able to see the nutrition guide if available.

  16. This soup is amazing!!! Thanks for the slow cooker option.

  17. I have made this and is is GREAT A question? can it be frozen?

  18. Quite possibly the most delicious soup I’ve ever made. I did’t have carrots, so I roasted a Japanese sweet potato and added that. I skipped the sage, added a dash of cardamom, turmeric, paprika, nutmeg and a scoop of cinnamon.
    Topped with lime juice, cilantro and sliced green onion. Yum!

  19. Excellent winter soup. I added a quarter cup of sherry instead of coconut milk. Delicious!

  20. Delicious just didn’t know i had to include blending w/the coconut milk. I wanted this soup for weeks & decided to do it myself instead of getting it from a restaurant. I’m proud of myself it cane out so well using no salt but cheating with a low sodium chicken broth (couldn’t find the vegetable stock). It also made my kitchen smell amazing ?

  21. Another keeper! Thank you! I improvised just a bit b/c I didn’t think I had enough butternut squash so I cube a sweet potato & threw that in. Also didn’t have a Granny Smith so I used half of a Bosc pear and half of an apple (may have been Macoun). The rest I followed to the note. Enjoying it now with a piece of bacon crumbled on top and a side of corn bread. Perfect for a cold afternoon in the Northeast!

  22. My husband and I love to cook together and this recipe gave us plenty of chopping/talk time. He’s been really helpful since my hands have gotten weaker with arthritis. I get to explain the recipe and he gets to taste and lovingly critique our finished dishes. We like learning how to use our kitchen tools.
    With that in mind, we would like to know more about the nutritional values on your recipes. I ? like that you included different cooking methods, spices/herbs variations, and included meat and vegetarian options. We used chicken stock, heavy cream, and added ham slightly crispy brown today. I learned about plastic wrap on the squash in the microwave. Basic but brilliant. Our question- Can this soup be frozen for later-in-the-week meals? We left it basic so we could try another variation, but what’s the method?
    We look forward to seeing more of your work. Thank you. Your recipe is ? great!

  23. Excellent soup – will be using this recipe again!
    Sharron from Canada

  24. I tried this out with 2 chai tea bags and in a slow cooker on high for 3.5 hours. Very good but careful with the cayenne pepper, it’s quite spicy. Very delicious soup! I put a dollop of ricotta on mine

  25. Very eayt to make and wonderfully delicious to eat. I roasted all the vegetables with some spices and olive oil before putting in cast iron. Made a double batch and used 2 Granny Smith and 2 Gala apples. Did not add sage because I didn’t have any. I have made this four times in the past three weeks, once as a birthday gift for my sister because she loves it. Thanks for the recipe. It’s a keeper.

  26. I thought this had too much raw onion flavor. Next time I would just sauté the ingredients ahead of putting them in the slow cooker (or pot).

  27. Cooking the onion, carrots and apple took longer than thirty minutes on the stovetop to get soft.

  28. Excellent!!! My modifications: 1. I used chicken broth (a “waste” product of the homemade cat food that I make). 2. I used a mushy apple that was NOT and granny smith. 3. I used coconut water, because that’s what I had on hand.
    It came out very good!

  29. Absolutely amazing!!!!!!! Loved every drop of it!!!!! I didn’t ave cayenne so I used paprika:…. loved it!!!! I’ve never made is soup before! Will definitely try your other recipes!!!!! The apple was brilliant! It made it sweet and a little tart. The coconut milk took it to another level.

  30. This was the best butternut squash soup I’ve ever had! I made a second variation by adding ~ 2 tsp yellow curry powder. My husband doesn’t like coconut milk, so I used heavy cream instead. I hate chopping raw butternut squash, so I just cut the squash in half, sprayed it with OO, and baked it cut-side down at 400F for just over an hour, then added the still-warm butternut to the soup. Absolutely amazing recipe! (I didn’t have sage, and it still came out great!)

  31. This was the best butternut squash soup I’ve ever had! I made a second variation by adding ~ 2 tsp yellow curry powder. My husband doesn’t like coconut milk, so I used heavy cream instead. I hate chopping raw butternut squash, so I just cut the squash in half, sprayed it with OO, and baked it cut-side down at 400F for just over an hour, then added the still-warm butternut to the soup. Absolutely amazing recipe! (I didn’t have sage, and it still came out great!)

  32. This is a fabulous recipe. I have made it twice in a month — much prefer it with half and half to coconut milk. Spices are terrific. You can add a little curry powder, too, if you like curry.

  33. This is one of my favourite crockpot recipes!! I made it 3 times last month. So good and so easy!

  34. Thanks for this amazing, versatile recipe. I’ve made this soup a couple of times, the first following it as written. Today I played with it by adding turmeric and ginger. For serving, I’ll include green onion and cilantro. There is so much that can be done, depending on creativity and more practically, what you have on hand – as many reviewers have attested to. Just personal preference, but I also blended only slightly to have a finished product with hearty chunks. FANTASTIC!

  35. A lovely recipe – such a beautiful color. I’ve tried a few variations and love them all, but a favourite is adding masala chai spices, minus the tea. I drink a fair amount of the spiced tea, (for me: cinnamon stick, cardamom pods, whole cloves, ginger, ground nutmeg) so I add a couple of splashes of the mulled liquid and more fresh ginger in addition to the recipe spices. It works! (so very many of my inventions don’t) Nice with home made flat bread.
    Wonder if slightly poaching the apple separately and adding at the end would work, or if it would just be lumps of something unidentifiable. Will give it a go and see.

  36. Delicious!! I don’t think it will last until tomorrow for lunch! I also added a little ginger…just cuz:)

  37. Just made for the first time, and absolutely yummy! Husband is already asking when we’ll make another batch.

  38. Just finished and served. Love this recipe. Wasn’t sure during the tasting process. I thought it was going to need a little kick. But to my surprise and delight, after adding the coconut milk and combining all with the emersion blender it was perfect! Thanks

  39. I’ve made the recipe twice and it is delicious. A keeper for sure. I like that it’s filling, too. The first time I used more squash (4lbs) and full fat coconut milk and the second time I used about 2.5 lbs of squash and low fat coconut milk. Both versions are excellent but the first version is heartier and more filling. Great soup to eat during wintertime in Alaska.

  40. A little on the sweet side.

  41. Tasted like jarred baby food. I think it’s the apple that ruined this for me :(

  42. I didn’t love the addition of the apple.

  43. 3-4lb medium butternut, is that weight of the butternut, or weight of the peeled, de seeded and diced portion of the butternut.

  44. We’ve made this recipe so many times and always love it!

  45. I made this recipe, the Mexican twist. It was absolutely delicious. Thank you

  46. This is by far the BEST butternut squash soup / bisque I’ve ever had. I’ve made it with real cream and I’ve made it with coconut cream. Both are great. I’ve never added the pumpkin seeds but might do that today. This soup is out of this world, truly!

  47. This soup is so delicious and easy to make!

  48. This soup is delicious! I just made it for dinner and roasted the diced squash and apples at 400 for 25 minutes then added them to the sautéed onions, garlic and chopped sage then added broth. I used a combination of chicken and vegetable broth because that is what I had. I added more than the two cups suggested because it just seemed too thick and topped all when done with toasted pumpkin seeds. Yummy, thanks for the great recipe!

  49. I made this but left out most ingredients I don’t like most of what you put in. I used cinnamon and nutmeg and a dash of garlic salt. I used chicken broth instead tastes great to me.

  50. Loved this soup! So healthy and tasty!!!