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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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1,282 comments on “Butternut Squash Soup”

  1. Just amazing. Perfect. I wish we had nutrient facts. I am strict on cals. But everything in here is really low. Even the canned coconut milk! I left out sage as its expensive in the winter. I do not eat any animal. This was spot on. Thank you!

    • Thanks Michelle, we’re so glad you enjoyed this! :D So the reason we currently aren’t publishing nutrition facts on the site is 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!

  2. This recipe looks great! I have some frozen, diced butternut squash – can I use frozen instead of fresh?

  3. Looks Delish!   Just got my organic box delivered, which of course included a squash, granny smith apples, carrots and onions.  Meant to be!  Can I use regular milk instead of coconut milk?  I really don’t feel like running to the store just for that.  Looking forward to making this!

    • Thanks Silvia, we hope you enjoy! And yes, you can definitely use regular milk instead of coconut milk. :)

  4. My favorite soup! Just got an immersion blender for Christmas :) I do, however, have a problem I hope you can help me with. I put  ALL ingredients in crock pot and started it. I reread the receipe and noticed the coconut milk needed to be added after cooking :(.   Do you think I will have a successful outcome?

    • Hey Marjie! We honestly can’t say how it will turn out because we haven’t tried that before. :( Hopefully it will be okay – please let us know how everything turned out!

  5. Does it matter if you use unsweetened or sweetened coconut milk?

    • Hi Cat! You don’t want to use sweetened coconut milk (like coco lopez or coconut cream). Look for “unsweetened” and if it doesn’t specify, then it should be unsweetened. You should be able to find it in the Asian section of your grocery store’s International aisle (usually there’s a “Taste of Thai” brand, as well as a generic grocery store brand. We hope that makes sense!

  6. I got ahead of myself and out the coconut milk in the crock pot in the beginning. Have I completely screwed it up? ?

    • It might be okay! You might need to add some more liquid towards the end. Please let us know how it turned out!

  7. How many ounces of fresh diced squash would equal a squash, as in your recipe?

    • Hi Barb, a medium-sized butternut squash should be between 1 and 2 pounds, so somewhere between 16 and 32 ounces.

  8. Thanks, Hayley!  Can’t wait to try it.  I know it’ll be yummy!!

    • Thanks Barb! This is actually Ali’s blog, and her recipe (I just help out). :) We hope you enjoy the soup!

  9. Holy cow! Best soup ever! I used nonfat milk because I did not  have coconut milk, used beef bouillon  cups ( 2 in 2 cups of water) because no vegetable stock and had no carrots so used a green pepper. Still used the granny smith apple and all other ingredients. I dont think that you can really mess this up! Sooo good. Only complaint is wish it made more! Im going to double th squash next time. 

  10. I LOVE This soup!!!  Can you freeze the butternut squash soup?  If so, what’s the best way?  Thanks.  

    • Thanks Karen, we’re so glad to hear that! And yes, you can freeze this soup. Just freeze in a well-sealed tupperware container or in a freezer-safe ziploc bag (lay it on a flat surface, like a baking sheet).

  11. I made this today for dinner for my husband and I. It was absolutely delicious! I will probably omit the cayenne pepper next time…either the cayenne became more concentrated as the soup cooked or I mismeasured (I eyeballed it). My husband does not like things too spicy. Other than that, it was really really good. Perfect flavors! I made a couple minor changes: I only had half an onion in the fridge, I only had a small Macintosh apple, so I also added a diced pear, I did not have fresh sage but found that a 1/2 tsp of ground sage was just fine, and lastly, I used Almond milk instead of coconut. It worked perfectly! 

    One last word: definitely let the soup cool a bit before blending. I’m a burn nurse and just two days ago I had a woman present to the burn unit with 2nd degree burns to her face from her blender building up too much steam from soup she was pureeing and it exploded. 

    Loved this recipe and can’t wait for leftovers tomorrow! I served it with homemade ciabatta croutons and a large tossed salad.

    • Hi Claudine, thanks for sharing all of this with us — we’re so happy you and your husband enjoyed it! :) And oh my goodness, that poor woman – that’s so scary! Thanks for the reminder about cooling the soup before blending!

  12. Jus finished  making this gr8 timing in this “cold” weather dwn in SC…..  can’t wait 2 taste it…..

  13. I just made this soup lady night and found 1 onion is too much…it over powered the squash. To compensate I added 1 small container of heavy cream, 1/2 stick butter and additional pinches of cinnamon and nutmeg. Refrigerated overnight and just served today…awesome!

    • We’re sorry you found the onion overpowering Elizabeth, but we’re glad you were able to salvage it and still enjoy it! :)

  14. Hi, I am making this today for the 6th time and just want to thank you so much for posting it! I’ve served it to friends and family and have received rave reviews each time.  I’m looking forward to having it in a few hours. 
    Thank you! 

  15. I was wondering if there is a nutritional guide for this soup!!!  Trying to figure how to put it into my eating program.  Many thanks, I love it!!

    • Hi Maureen! 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!

  16. I just started my soup. Had to swap a few ingrediance. No sage so I used poultry seasoning . No nutmeg so I used pumpkin spice mix. I sure hope it turns out good.

  17. I made this last week and just made a double batch because the family loved it so much!  I didn’t use the sage and substituted red pepper flakes for the cayenne pepper since that’s what I had. I used one package of squash that was peeled and cleaned which made this recipe even easier. Love that is has apple and carrots in it, so nutritious. Topped it with roasted pumpkin seeds as another reviewer recommended. So good. Thanks for a great recipe!  

    • Thank you for sharing with us Tish, we’re so happy to hear you and your family enjoyed this! :)

  18. Thank you so much for the Ted talks idea!  I’ve never posted a comment before, but felt I had to show my appreciation for your inspiration And yummy crock pot soup idea. Thanks again!

  19. Can you use Silk original coconut milk? I think it is somewhat sweetened.

    • It won’t be quite as thick, but if you’re okay with that, then we say sure! :) We hope you enjoy!

  20. Just finished two bowls of this! So easy and so delicious!! I added a dolup of sour cream and cayenne pepper and it was perfect! 

  21. could this be ccoked on stove so it could be ready to eat sooner?

    • Yes, definitely! We would suggest cutting your butternut squash in half and roasting it. Place the halves on a large baking sheet flesh side up. Drizzle with olive oil and season with salt and pepper. Roast 50 to 60 minutes, until squash is tender (check with a fork). While you are roasting your squash, you can sauté your other carrots, onion and apple (add your sage, cinnamon, nutmeg, and cayenne when you do this). Then add your garlic and sauté for another minute or so. Transfer to a blender, or use an immersion blender and puree. Carefully add your coconut milk as you puree, as well as your squash. Taste and add any more seasoning if you’d like. Enjoy!

  22. Just put this soup in the crockpot and I used light coconut milk. I’m an avid My Fitness Pal user so I entered the ingredients into the recipe calculator and it calculated 90 calories based on 6 servings. 

  23. This may be a silly question…..is the apple peeled?  Picture and directions do not show that. 

    • Hi Jan! The apple is not peeled (you can see the skin in the second photo). We just core and dice it. We hope you enjoy!

  24. Absolutely DELICIOUS. Loved it! Used my nutri-bullet at the end and it worked great! Thank you for the delicious recipe! 

  25. Wow….very good and super easy!  I made this to serve at a baby shower and I know it’s going to be a hit.  N

    Now to make a batch for myself.

  26. What a deliciously healthy and EASY recipe! This is going to become a winter staple in my household, especially since it requires absolutely no pre-cooking and just some basic peeling and chopping! Left it on the counter all day and the house smelled amazing when I returned home – perfect for a meatless Lenten Friday! I made a few swaps: I didn’t have coconut milk so I used 1%, and it still turned out creamy and delicious. I also added more like 4C of broth because I wanted to make a big batch – also added a bit more spice and seasoning to balance out the flavors (I also used dried sage). Will DEFINITELY make this one again! 

  27. Hi! This recipe looks great and i plan on Making it tomorrow.  Is there a way I can use cream cheese instead of coconut milk? It’s just what I have in the house. 
    Thank you!

    • Thanks Rebeka — we hope you enjoy this! We haven’t tried cream cheese in this, but we think that should be fine!

  28. I’m dying to make this soup for a get together tomorrow. I used to make a similar soup and lost the recipe but this one looks fantastic. Can you please tell me how many people it serves?

  29. Ive always wanted to try this recipe and since my daughter is on a soft food diet after having oral surgery I knew this would be very filling ( the chicken soup just wasn’t enough, this child is craving pizza) lol. Unfortunately I got really busy multitasking and even though I read the recipe first, I mistakingly added the whole can of sweetened coconut milk and it’s too sweet :(
    I am so disappointed after all the hard work. It’s very good but too sweet. The only thing I can think to do is make another batch w/o the coconut milk and blend the two batches together because there is No way I’m discarding it! What do you think, is there any other way to fix it?

    • Oh no, we’re sorry about that Wendy! We think making another batch without the coconut milk and mixing the two together is probably your best bet for a save. We hope that helps!

  30. Well Haley, I saved my too sweet batch with another w/o the milk and it’s perfect! ?
    Now I have plenty to share.
    Next time I make it, I think I will add a sweet potato and a few TBSP of brown sugar and 3TBSP of the milk. Then I’ll serve it with crumbled bacon on top… yum.

  31. Can I use chicken stock instead of vegetable stock

  32. I just finished blending mine up with the coconut milk and OH MY GOD. It’s everything I was hoping for then more. I didn’t have any sage, and I used half an onion based on other reviews and it’s delish! I also eyeballed my cayenne pepper and it is a bit spicy. Something about the slow cooker must make it more potent because I really didn’t put a whole lot in. But I love some heat so I personally wouldn’t change it in the future but I could see how people sensitive to spice might not enjoy it as much. ALSO next time I’m going to buy precut squash because that was a workout to cut!
    Thanks for the wonderful recipe! I will be making again for sure! Perfect way to welcome fall into my home!

  33. This is delicious! I made this for my son and i and it came out like heaven.  Thank you for sharing such a wonderful recipe!

  34. Can I leave out coconut milk?  I am not a fan!  I do not want to use any dairy. Thanks

  35. Do you think it would be okay to sub heavy cream for coconut milk?

  36.  Can you substitute almond milk?

  37. I am so making this on Thursday, getting colder by then in Toronto.
    Not only I have all the ingredients on hand I love the idea of the granny smith apple and of course the coconut milk which I always add to my butternut soup.. Extra points for the “Crockpot” version, I even have the same one..
    For Thanksgiving just come to Canada, we celebrate it mid October.. so much easier and further from Christmas..
    Thanks for your great inspirations and yummies!!

  38. I (well my crock pot!) made this soup yesterday and it was really good! I mostly followed the recipe, but made some adjustments. Since people were commenting saying it was too onion-y, I used a big shallot instead. I did not add the sage because we don’t care for it too much. I used chicken stock instead of vegetable stock. I added only a pinch of cayenne since I’m not big on spicy hot food. I added maybe half a teaspoon of McCormick’s curry powder. I added a little extra salt and pepper after I blended everything up because I thought it needed it. It was just the right amount of spicy and had all of those sweet notes from the squash, apple and carrot. Very yummy and complex!

    • Thanks for sharing with us, Alyssa — we’re so glad you enjoyed it, and we think your adjustments sound great! :)

  39. Hi! 
    I can’t wait to make this!! I was wondering what your go to brand for coconut milk is 

  40. Made this soup over the weekend and cannot get over how easy it was to make!  Thank you so much for sharing it was delicious :)

  41. I have buttercup squash and acorn squash but no butternut. Does the kind really matter?

    • Good question, Michelle. We think you could probably try this with the acorn squash — and we’d suggest giving that a try over the spaghetti squash. Let us know how it turns out!

  42. What can you substitute for coconut?  Have one child with severe allergies to any kind of tee nuts including coconuts, avacados   Just the seed inside makes him sick

  43. I am trying it today but accidentally added the coconut milk at beginning. Hoping I didn’t ruin it! We shall see. It looks wonderful.

  44. I made a double batch of this yesterday and it was easy, tasty and filling! Like others, I did not add the sage. I did add a bit of cumin and MY secret ingredient – fresh ginger – it takes it to a whole other level. Thanks for this recipe it goes into the regular rotation starting yesterday.

    • Thanks for sharing with us, Julie! We’re so happy you enjoyed it, and we bet the cumin and fresh ginger were lovely in this! :)

  45. I’m allergic to Coconut. What other liquid could I use …. condensed milk, or cream?

    • No worries, Jill! You could use any kind of milk or cream you like (totally up to you). We hope you enjoy!

  46. It’s impossible to send this via email. Once email data is put in, the “done” button hit, nothing happens. Please fix. Thank you. 

    • That’s strange, Angie — we just tested it and it worked fine for us! Did you make sure to check the “I’m not a robot” box at the very bottom?

  47. Calories and sodium content?

    • Hi Maureen! 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!

  48. This was ridiculously delicious. I never review recipes on blogs, but I’m just so pleased with how this soup turned out that I had to come back and give you two thumbs up. I’ve been on a quest for a perfect Butternut Squash Soup recipe, and this is the one. Thank you!

  49. I found this recipe last week and have already made it twice.  It is so easy to throw together in the morning and it’s ready by lunch if you cook it on high.  I can’t get enough of it, it is so delicious.  Thank you.  One question I have is about the apples.  I noticed in the picture that they are left unpeeled however I have been peeling mine because I’m afraid the skins won’t puree nicely.  Please let me know how you do it.

    • Thanks for sharing with us, Jane — we’re so happy you love it! We did leave our apples unpeeled, but you can totally peel them if you prefer! :)

  50. Mine came out tasting like way too much garlic. I can’t taste anything but garlic. What did I do wrong?! :-( help!

    • Oh no, we’re so sorry to hear that, Danielle, but that’s strange since the recipe just calls for two cloves. Did you accidentally use more than that? It shouldn’t be that garlicky.