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, pepper and/or cayenne 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, pepper and/or cayenne 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, pepper and cayenne 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, pepper and cayenne 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.

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The BEST Butternut Squash Soup Recipe

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992 comments on “Butternut Squash Soup”

  1. Made this soup and it came out very spicy. The sage was very overpowering as well. Unfortunately people were not impressed

  2. I made this today. Super simple. Tastes great! I used about 13 oz of coconut milk mixed right in to the soup. Nice and creamy. Trying to think of something savory to serve it with. Is there any nutritional information available on this recipe? Great!

    • Holly, we’re glad to hear you liked it! Unfortunately though we aren’t sure of the nutrition facts/amount of calories in this recipe. We currently are not publishing nutrition facts on the site, as the nutrition calculators available are not 100% accurate, and we never want to publish anything that might be misleading. However, a lot of our readers love the My Fitness Pal nutrition calculator, so feel free to try that for an estimate. We hope that helps!

  3. Love this recipe. So simple!  I used 1/2 a chipotle pepper in adobo sauce instead of the cayenne which gave it a little smokey flavor.  Delicious!

    • Thanks, we’re happy to hear you enjoyed it! The chipotle pepper sounds like a lovely swap! :)

  4. How long can I keep the soup in the fridge before it should be tossed?

    • Hey Kayla, we’d say a week and a half probably, but we suggest doing the good old sniff test and look over. :)

  5. LOL I accidentally used acorn squash!!!  Still relish

    • That’s okay! We’re so glad to know it still turned out well, we just might have to try it with acorn squash next time! ;)

  6. Is the coconut milk canned or carton from refrigerator?

  7. Can you tell me about how many cups of diced butternut squash you usually have? If I were to just already by pre cut up squash how much should I use?

    Thank you!

    • Sure, I used a 2-lb squash, so it equaled about 4 cups of diced squash (after being peeled and seeded). Hope that helps!

  8. Would be more beneficial if ppl posted reviews after having made the recipe.  Posting reviews about how great it sounds or how much they would love to make this, don’t help those actually looking to make the recipe.  Did you cook as described?  Did you make any substitutions?  Any changes?  Any advice for the next time you’d make?  Those are helpful reviews – the others – NOT.  Thank you to those that posted a review after actually trying the recipe.  Truly appreciate your suggestions & comments.  Will incorporate your suggestions into the original recipe. Looking forward to making this.

  9. The recipie does not say amything about roasting the squash before it is put in the crock pot, but i see in the comments that the auther DID roast it first…. Is this necessary or not???

    • No, the squash was not roasted before it was added to the crock pot. It should have plenty of time to cook thoroughly while it’s in there. Enjoy! :)

  10. Do you use canned coconut milk or refrigerated in a carton?

  11. Hello.
    Do I use canned coconut milk or the milk from a refrigerated carton?
    Thank you.

  12. I made this today for my family. All the adults loved it! (Kids are picky eaters :)) Thanks for a yummy, simple recipe!

  13. This was fabulous! I added dried cranberries and candied pecans on top!

    • Thanks GG, we’re happy to year you enjoyed this, and those dried cranberries and candied pecans sound wonderful! :)

  14. This came out great! I did not have sage, but otherwise I followed the recipe exactly. 

  15. Our family just celebrated Thankmas in September as our youngest daughter left for Germany for 6 months. Just made your recipe this week and I must say- this is the BEST soup I’ve ever made. Oh my! Does it freeze well? I’m thinking it would be the perfect thing for me to make my eldest daughter’s family as I go visit in a few weeks when she has her next baby. 

    • Karen, that’s so very sweet of you! We haven’t tried to freeze this, but since it doesn’t have dairy in it, it might freeze well!

  16. Totally making this AND hosting a night of Ted Talks family style.  We are that family, too.  

    Thanks for suggesting.?

  17. I’ve never had Bnut squash before but I am on some sort of health kick to scrape off these last 10-15 lbs that just aren’t happy to leave just yet. While looking up crock pot receipes I found your blog and it inspired me to try something new so I bought my first Butternut today. I will be attempting this receipe soon and I am really looking forward to it! Thanks for the inspiration!

    • You’re so welcome Rachael, we hope you enjoy! We’re big fans of butternut squash, hopefully you’ll become a fan as well. Thanks for checking out the blog, and this recipe! :)

  18. Hey! In the midst of trying this recipe and was wondering if anyone has tried using a hand mixer instead of immersion blender? Would that be too tricky? I’ve had some nightmare experiences with soup in the blender and would like to try to avoid! Thanks!!

    • Hey Alexandra! We haven’t tried that ourselves, and are afraid it would be a big mess. We think an immersion blender, vitamix/nutrabullet or a food processor would be the way to go (if you’re worried about the blender). We hope this helps!

  19. How many pounds of the squash would be “medium”–2-3 lbs.?

  20. Hi, I am excited to try this, but alas, have no slow cooker. Can I just put this in a pot on the stove on low for a couple of hours? 

    • Hi Heather! No worries, you can definitely do it that way! We would just recommend dicing the butternut a little more finely so that it cooks faster on the stove. (Or you can also roast the butternut squash first if you’d prefer.) Enjoy!

  21. Sweetened or unsweetened coconut milk? 

  22. any idea what the calorie count per cup is?

    • Hi Patricia, we’re sorry but we are unsure of the nutrition facts/amount of calories in this recipe. We currently are not publishing nutrition facts on the site, as the nutrition calculators available are not 100% accurate, and we never want to publish anything that might be misleading. However, a lot of our readers love the My Fitness Pal nutrition calculator, so feel free to try that for an estimate. We hope that helps!

  23. I just got a butternut squash from my friends garden, so I’m excited to try your soup this week!  Do you leave the peel on the apple?  If so does it puréed easily once cooked?  

  24. Think I could use frozen butternut squash? Roasted first or toss in frozen? The looks amazing and I happen to have a frozen bag waiting in the freezer. Thanks!

  25. Recipe sounds amazing and the talks sound nerdiriffic! Might have to try to persuade the family to engage in a night like that – soup included! :D

  26. Absolutely delicious. Will make it all fall and winter!

  27. What can I use instead of the coconut milk?

    • Hi Pat, you can use any kind of milk you like, or heavy cream or half and half. We hope you enjoy!

  28. I think this was sort of asked already regarding size, but our supermarket sells pre-cut butternut squash which I intend to use because I am both a) lazy and b) a weakling. So if a medium squash is roughly 2-3 lbs, how many cups (roughly) would you say I need of pre-cut? Or should I just get ~ 2 lbs pre-cut?

    • Hey Emily! Pre-cut squash is AMAZING. I used about a 2-lb squash, which yielded somewhere around 4 cups of diced squash. So I’d go with 4 cups, or a little less than 2 lbs.

  29. So I don’t like anything coconut whatsoever…..what would be a good substitute?

    • No worries Sara! Any kind of milk you prefer would work great, or heavy cream or half and half. We hope you enjoy! :)

  30. How long would you say I’d be able to leave that refrigerated?

    • Hi Dana, we think this soup should last a week, to a week and a half in the refrigerator. We hope you enjoy!

  31. I added some ginger as well as a tiny bit of ghost pepper salt and garnished w pumpkin seeds and homemade croutons.  It was delicious!!! Thanks for the recipe!

    • That’s great Judy, we’re so happy you enjoyed this (that ginger and ghost pepper salt sound AMAZING by the way)! :)

  32. What would be a good alternative for coconut milk? Heavy cream? Half and half?

    • Hi Nicole! Yes, both of those would work just fine, or you could use whole or 2% milk (the 2 % just won’t be quite as creamy/thick). We hope this helps, and that you enjoy the soup!

  33. I have never cooked anything with Butternut squash. I am excited to try this recipe! I have two questions. First, do I peel the apple or leave the skin on? Second, do I need to roast the squash first if I am cooking it in the crock pot or was that only for people making the recipe on the stove top?

    • Hi Tianna! I’m excited for you to try the recipe!! It’s up to you whether or not you’d like to peel the apple (I didn’t). And nope, you don’t need to pre-roast the squash at all — it should cook completely in the crock pot. Enjoy!

  34. Should I use canned coconut milk that is sweetened or unsweetened?

  35. I have been making spiced apple and butternut squash soup weekly for about 2 years. The recipe came from the Kroger Stores in the Cincinnati, Ohio area. Just make sure that you scrub it and bake it first before attempting to cut into cubes. If I remember right, my wrist hurt for 6 weeks because the squash is so tough to cut. Bake it at 350 for 30 – 40 minutes. It makes a difference. The recipe calls for 1 tsp nutmeg, 1/2 tsp allspice and 1/2 tsp cinnamon. I have been making mine in a soup pot and then put it in a Ninja to puree it. It freezes very well. It also uses 1/4 c unsalted butter. I eat it every day either for breakfast or lunch with some protein. You can eat it hot or cold. Just experiment with the ingredients. Enjoy!

  36. We did not like. Too sweet. Would make without the pinch of cinnamon or nutmeg. Actually won’t make again. We’ve never tried butternut squash soup and I’ll continue to search for another recipe but maybe this is typical. 

    • Hi Renee, sorry to hear that you didn’t like this one. Butternut squash soup is typically pretty sweet, mostly just due to the butternut squash itself, but hope that you can find another recipe that you like more. Enjoy!

  37. I don’t have a blender. Can I use a potato masher

    • Hi Juanita – do you have an immersion blender or a food processor? Unfortunately you really need one of those things to get the right consistency, and for it to really be a soup.

  38. For How many people will THIS recipe serve?

  39. How many servings does this make?

  40. Making today!  I love butternut squash and usually just eat it roasted, but when I came across this recipe, I knew I just had to try it.  I couldn’t find canned coconut milk in my store so I bought the carton that was on the shelf (organic, unsweetened, not the refrigerated kind).  Can’t wait to taste it :-)

    • Awesome Sue, we hope you enjoy it! It might not be quite as thick with he carton type of coconut milk, but please let us know how it turned out! :)

  41. This soup is amazing!  I am not a big fan of butternut squash but I just love it as a soup! I used the SO Delicious Coconut milk because I don’t buy canned foods and since I don’t know the difference and loved the soup, who cares!  Thanks so much for sharing!

  42. What size crock pot did you use and how many bowls of soup does the recipe make? Thanks.

    • Hi Ali! I used a large Crock Pot (this one – http://www.crock-pot.com/slow-cookers/digital-slow-cookers/SCCPVI600-S.html?utm_source=blog&utm_medium=post&utm_campaign=Crocktober_bloggers). And the recipe makes 6-8 servings. Enjoy!

  43. Sounds delish! I’m thinking I’ll double the recipe. Do you think I need to increase the cook time in the slow cooker?

    • Awesome! And yes, it may take an extra hour or two with a double batch. I’d just keep an eye on it, but plan for a little extra time. Enjoy!

  44. This sounds amazing. I’m going to make it soon 

  45. Hi there, could you tell me about how much sage I should use if I have dried powdered sage instead of a fresh sprig? Don’t want to use too much! Definitely planning on making this soon!

  46. Hi there! Quick question – does the coconut milk leave a strong coconut taste (I’m not a fan usually), or is it hard to detect? If it does have a strong taste, you think almond milk or another non-dairy alternative would work instead? Thank you!

    • Hi Elizabeth! I’ve never really been able to taste the coconut milk in the soup, so I don’t think it will probably bother you. But if you’re worried, you can always use almond milk or another preferred milk instead.

  47. Just got done making this and it is so good!! I’m not very much of a sweets person so I skipped out on the cinnamon and nutmeg and added 2t of garlic powder and some red pepper flakes..the crockpot was great to use without having to roast the squash first, and also used an immersion blender for the first time,r & loved it! Also served with toasted French bread with Swiss cheese, yum!! Thanks for the great recipe!

  48. This soup came out great and my husband remarked it was “the best thing I had ever made!”  I only had 20oz of butternut squash, so I ended up using 5 large carrots instead of the 1. I also only had dried sage, so I used a generous 1/2 tsp of that.  I served with roasted pumpkin seeds.  I will definitely be making this again! Thank you for the recipe.

    • Awesome Jules, thanks for sharing! We’re glad you and your husband enjoyed this so much, and those roasted pumpkin seeds sound lovely!

  49. Hi there, I’m wondering if you could tell me how much dried powdered sage I should use if I don’t have a fresh sprig? Thanks so much!

  50. Great soup!  This is my second time making it and I love it.  I’ve been using cream cheese instead of coconut milk.  I’m sure it’s not as good for you, but it makes an awesome winter treat!

    • Thanks Ellie, we’re happy you’re a fan! And we think that cream cheese sounds pretty amazing! :)