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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


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.


  • 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


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!


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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1,329 comments on “Butternut Squash Soup”

  1. Seriously so good. We love to add in a touch of chipotle for extra smoky flavor and I would highly recommend it.

  2. I made the Instant Pot method with pre-cut veggies and it literally could not have been easier. Thanks for this recipe!

  3. Could I sub almond milk for the coconut milk?

    • I’ve made butternut squash soup with almond milk before and it’s very tasty. Going to this recipe instead of my standard, but will use almond mile since that’s what I have on hand.

    • I have made this soup creamy with Kite Hill cream cheese. I just take some of the soup to temper it a bit and then add it to the pot. I can’t have coconut milk because of the saturated fat and Kite Hill cream cheese is always my go to in order to make any dish taste creamy without the fat. Hope this helps.

    • I’ve made this quite a few times and have always subbed the coconut milk for yogurt, sour cream, soy milk, or even no sub at all, just left it out. It was good every single way. Almond is not as creamy as some of the other milk subs but is lower in calories if that’s what you’re looking for. Absolutely give it a try!

    • I made a non-vegan version (chicken broth and cream)
      in the slow cooker today. It’s so delicious!!! Thanks for sharing.

  4. Best butternut soup I’ve ever tried! Thanks Ali!

  5. Was delicious, first time making butternut squash soup.

  6. Great recipe!!!!

  7. I took the suggestions and roasted the squash, onion and carrots with 2-3 Tbsp olive oil first for 25 mins at 425, before putting everything in the crock pot. I did not add extra oil, or the coconut milk.

    Very good, but would be better with double the squash (I bought pre-cut squash – need 2 pckgs!). With just one package, the onion and garlic overpower the rest of the flavors a bit – more squash would balance that out!

  8. Could I make this a day ahead for an office party and bring in to work in a crock pot to keep warm?

  9. Ali, as always, I enjoy reading your blogs and recipes. I’ve tried many. Butternut squash soup is our favorite made year round. My husband usually makes it and alternates between first roasting the squash with EVOO, onions & garlic or just dumping in the pot. We always make enough to freeze enough for a few meals later. I’ve never used apples in the ingredients. I might try it next time.

  10. Oh my gosh just made this in the Instant Pot and it is DELICIOUS!! Kids & hubby loved it as well! Super easy to make. I will never buy canned Butternut Squash soup again! Thank you so much for sharing this!

  11. This looks delicious! Love squash soups. Sometimes I add in 1 chili in adobo sauce for a little heat.

  12. Made this in Doo-Dah on the eve of our first freeze of the season! It’s perfect!

  13. I’ve made this soup several times-now my “go to” recipe on blustery fall days. I roast the vegetables and sometimes add others on hand, like parsnips.

  14. I experimented a little:
    I sauteed carronts, onions, zuchinni, yellow squash and added the fresh garlic just as the veggies started to carmelize. I then added the buttenut squash and used beef broth instead. I let it simmer for about 25 minutes and then used my blender on the mix. I put it back into pot, slowly stirred in leftover beef broth and seasoned with salt, garlic powder, and black pepper. It is just fantastic :0)

    • Very nice man! I’m going to be trying your method out tomorrow night! Can’t go wrong with the zukes and sum squash that’s for sure. Can’t wait to try it, thank you all for the inspiration!

  15. I made a large pot of this last fall, and since I am the only one in my family who likes butternut squash soup, I froze most of the soup into cubes using a silicone large ice cube tray, and stored those in freezer bags to enjoy all year long! They froze well and always tasted great! I will make another batch and do this again this year!

    Oh and I found that I enjoyed this soup topped with a spoonful of chia seeds… gave it a bit of a pleasant nutty crunch.

  16. I’ve made this soup 3 times in 3 times in weeks!! I definitely agree with adding fresh ginger. I also added the whole can of coconut milk because I did not want to freeze the leftovers. I like the suggestion of topping with toasted pepitas. Use an immersion blender and pressure cooker if you have one. So delicious snd easy.

  17. My absolutely favorite soup. I used to go to a local restaurant to get it every year, but no need anymore ;-)

  18. Wow, this soup was absolutely delicious and so easy to make! I just threw everything in the slow cooker and then pureed in my Vitamix. It was a hit at our Thanksgiving dinner. I can’t wait to make it again!!

  19. I just made this soup and it is soooo delicious! But it made a lot so my question is, can it be frozen?

  20. This is my go-to soup recipe. I make it all the time and never get tired of it. It’s absolutely delicious!

  21. Love the idea of add apples. Delicious recipe! I ended up adding a dash of cumin and coriander.

  22. Not sure what I did wrong but this tasted terrible. I love butternut squash soup and this was nothing like what I usually make. Followed the slow cooker recipe to a T. Soup came out with very little flavor and a very odd aftertaste. Will be going back to my previous recipe.

  23. This recipe is phenomenal

  24. Yummy! I used this as a guide for mine as I had never made it before. I opted for the stovetop method and woo. I added fresh ginger in place of cayenne and wow was it beautiful. I did use cream instead of coconut milk because I couldn’t decide if I should use the canned coconut milk or the stuff for drinking sold back with almond milk. 🤷🏻‍♀️ So it isn’t vegan, but it’s ok. It is still delicious.

  25. The base recipe is great and needed more flavor. I added thyme, rosemary, and truffle salt. More cayenne, paprika, pepper, and sage. I will be making this soup again for the (hopefully!) cold and snowy winter.

  26. I just wanted to let you know that I make this soup every Christmas Eve. It is delicious!

  27. Oh, WOW!!! This really is THE best butternut squash soup I’ve ever had. I always cook recipes as written the first time around, but I had no coconut milk. I DID have 2 cups coconut water though, which I used as stock. I loved the sweet flavour of apple and carrot, added to an already sweet squash, and the aromatic spices were perfectly balanced! I added no extra toppings when served, but I can see how experimenting with garnishes can give so many options for flavour.
    I’m so happy I found your recipe. Thanks!

  28. Didn’t have sage. Used 160 ml of coconut milk and added a little extra spice. It was really good! Next time I’ll try to make it with Thai curry paste and lime.

  29. Can I use dried sage instead of fresh??

  30. I’m just wondering if anyone calculated the calories for this recipe.

    • 184 calories for five servings. I used the recipe as is except used one cup unsweetened almond milk for the 1/2 cup of coconut milk.

  31. Just made this soup for dinner on a cold wet evening in NYC. Added 2 apples, 1 very large zucchini, 2 carrots, two onions about 5 cloves of garlic and a large butternut squash. Added chicken bone broth and coconut milk, a whole can. It is absolutely delicious! Best butternut squash soup I have every made. And I have made many.
    Thank you

  32. This recipe turned out so yummy! My butternut squash was huge so I doubled the broth (and coconut milk to balance the ratio) plus added extra cinnamon because I love it in a soup. I also left out onion and nutmeg since I didn’t have any but honestly it needs very little ingredients to taste really good! Thanks :)

  33. I’m all thumbs in the kitchen, but I used this recipe last year and it was a hit with everyone I shared it with. I add sliced mushrooms to it after the soup has been blended and some crushed habanero peppers for some kick. Thank you for sharing this recipe!!!

  34. I MUST have done something wrong. I will admit that I have never made this before and so this was my first time. The texture was grainy and I tasted more apple than squash. I maybe had a bad squash? I don’t know. Would LOVE tips from others that made this.

    • It sounds like you didn’t have enough squash and too much apple, and perhaps did not let it soften enough. The mixture should mash easily when pressure is give by the back of a spoon.

  35. I just made this today, and it is one of the best butternut squash soups I ever tasted. It is so clean and healthy. The texture is like velvet. Thank you for your talent!

  36. Delightful on this cold night. Rich in flavor and satisfying meal. Highly recommended on those cold nights. Thank you for sharing. First batch ever made. Definately going to have again.

  37. SO GOOD!!!

  38. Delicious and Easy !

  39. So if one were to roast the squash and onion, at what point do you add it to the soup? Do you do the full cooking time of 20-30 minutes after roasting?

  40. Any idea what the nutritional values are? Souper recipe. Love it!!

  41. Yes, so delicious! Take it to the next level with some galangal root or powder. It rounds out the flavors beautifully. Like you didn’t know it was missing. Add some cabbage for extra veggie goodness. And chicken stock, cuz there’s always some on hand here. Baby loves it!

  42. I made this soup and love it! Super easy and delicious. I am not sure I love the heat from the Cayenne – I might use black pepper only next time. I used low sodium vegetable broth and found I needed a good teaspoon of salt to season to my taste. Delicious on this cold, rainy day. Thank you!

  43. Good recipe. I make my own veggie stock, and oven-roast the squash seasoned with cinnamon, nutmeg, and cloves. Excellent tip to add sage, really enhances the earthiness. Thanks!

  44. I wonder if maybe the garlic is too much, or the onion. My soup came out spicy! A little too spicy. I don’t hate it, but I don’t know if I’d make this same recipe again. The sweet of the butternut squash is weird with the amount of spice going on. I used a slow cooker if that makes any difference.

  45. I make my butternut soup with a few tablespoons of orange juice.

    Swirl a drizzle of cream into each bowl when serving. It leaves a trail of white swirl in the orange bowl. Yummy!

  46. Good morning.
    Another recipe. Inexpensive and quite complimented.
    2 Butternut peeled and cubed
    1 leek
    2 celery sticks
    3 potatoes peeled and cubed
    2 carrots peeled and chopped
    3 chicken breasts
    Salt to taste
    Pepper to taste
    1 small cream tub 250ml
    2 packets of simba cheese curls

    Saute leeks and celery. Add butternut, potato, chicken. Enough water to cover all the ingredients. Boil until vegetables is sift.
    Remove chicken. Flake chicken into thin strips. Keep one side.
    Blend vegetables with a blender till smooth. Put back on stove on low heat.
    Add cream, chicken and cheese curl crisps. Let it simmer for 5 mins while stirring. Dish up. People keep asking me for the recipe. Gives about 8 to 10 servings.

  47. Amazing! Great recipe! The best Butternut squash soup ever! It was a complete hit with guests requesting seconds and the recipe!

  48. This recipe has been our favorite for years!

  49. This soup was amazing!! Will definitely make it again. Great flavors!!