Gimme Some Oven

Butternut Squash Soup

This post may contain affiliate links. Please read my disclosure policy.

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…

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
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

Share this Post

Leave a Reply

Your email address will not be published.

Recipe rating

1,282 comments on “Butternut Squash Soup”

1 3 4 5 6 7 18
  1. This recipe sounds very yummy. What can I substitute the apple with?  My daughter has a latex allergy and has to stay away from soft skinned fruit. Any suggestions?

    • Thanks, Julie — we hope you and your daughter enjoy! You can just use more carrots, or even some sweet potato in place of the apple.

  2. This was delicious! Even my picky 9 year old loved it. I would double the recipe next time because it barely made enough for two adult bowls and 2 childrens’ bowls… and leftovers would have been welcome!

    • Thanks for sharing with us, Kristie — we’re so glad you and your kiddo enjoyed it! And if you have a larger slow cooker, or a big soup pot (if you wanted to do this on the stovetop), it should double just great! :)

  3. Can anyone tell me if this would be considered low carb? Any guidance would be appreciated! :D Looks super yummy!!

    • Hi Christina! Unfortunately we nutrition info on this recipe, but we did a quick google search and found that butternut squash is actually a veggie that’s higher in carbs…

  4. Came across this recipe on Facebook. My friend had given me a squash from her garden so this was great timing. I used cumin and a bay leaf because I didn’t have nutmeg and sage and the flavor is so good. The cumin adds some extra warmth and spice to the after taste. Will definitely be making this again and again!

    • Thanks for sharing with us, Nikki — we’re so glad you enjoyed it and we bet the cumin was awesome in this! :D

  5. Did anyone who added the coconut milk in the beginning have any problems?  I just made it and made that exact mistake 

  6. This looks delicious, I’m going to try it tonight – is there a chance to put this on the stove instead of slow-cook it?

    • We hope you love it, Susie! And yes, most definitely, you can do this on the stovetop instead. :)

  7. How many people will this recipe serve? 

  8. Hi, Great recipe. I made it today and added some crumbled ginger snaps on top for garnish. Very good! Thanks 

  9. I love this soup… I’ve made one for years that involved so many pots and blenders and roasting… This is sooo much easier!  I like throwing a couple of dried cranberries on top… Or even throw a handful in before blending to get tint bits oft afte and color :)

  10. I made this to the letter. The only thing that I omitted was the sage. I’m sorry but this was inedible. I’m grateful that I didn’t waste a lot of money in ingredients. 

  11. Love love love this! Even my husband thought the soup was fab!

  12. Can I substitute either almond or evaporated milk for coconut milk ? My daughter is allergic to coconuts. 

  13. Is there any substitute for nutmeg? Can’t wait for try this soup but I don’t have that ingredient. Any suggestions?

  14. Tried this and absolutely delicious! Highly recommend this recipe! Thank you!

  15. can you pressure can it?

    • I haven’t tried that before and don’t know much about canning. So I’m not positive, but I think it would work since there’s no dairy! :)

  16. Truly a delicious recipe!  Thank you!

  17. I’m trying to log my food for my fitbit but am not sure how to categorize this delicious soup! Any help on calories total would be good, and serving size!

    • Hi Jennifer! 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!

  18. Just made this in my Instant Pot. There it all in and set the cooker to “soup”.  Start to finish, it took about 45 minutes! Delicious!! 

  19. Could I use almond milk instead of coconut milk. Daughter has a reaction to coconut milk

    • Hi Connie! Yes, you could, for sure! We hope you and your daughter enjoy this! :)

  20. Just wondering what you might serve to go along with this. My husband has to eat a million calories (ok not a million, but a LOT more than me) and he’s celiac and I don’t think this will be filling enough for him :( Any recommendations?
    Thanks – it sounds delicious and can’t wait to try it!

    • Hi Steph! This is always great with a panini or grilled cheese (or any other type of sandwich you love), and it’s also great with a salad. Either one (or even both) would be good sides, making it a bigger, more substantial meal. We hope this helps! :)

  21. I don’t have coconut milk. Could I use regular milk?

  22. GREAT DINNER-TIME DISH. Just made it, bending the rules some by replacing the carrot with a sweet bell pepper, the apple with a Flavor Queen pluot, and using non-fat dairy out of necessity..no coconut milk in the house at the time…and it was really yummy. I served it with some toasted, really hearty multi-grain bread, and topped with a little nutritional yeast simply because I’m obsessed with the stuff. My meat-eating partner was plenty satisfied with just one bowl. I will definitely make this again! Thank you!

    • Thanks for sharing, Rosie — we’re so happy you and your partner enjoyed it, and your ingredient swaps sound great! :)

  23. Can I store left overs in the fridge? Or is it not as good the next day??

  24. Can I substitute almond milk?

  25. How can I add protein to this soup?

    • Hi Jen! We think sausage or roast chicken would be yummy in this, and you could also add some beans and/or quinoa. We hope you enjoy! :)

  26. Can you provide a calorie count for this soup per cup? Thanks!

    Very exited, I’m making it for the first time today and hope it is calorie friendly :)

    • Hi Glenna! 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!

  27. Hey! I just tried this tonight and I just wanted to say how absolutely delicious it was! Thanks for putting it up, the granny smith apple was a very nice subtle flavour.

  28. WOW! Soooooooo yummy! This is my new favorite soup recipe. Thank you so much for sharing! I made it today and my picky eater husband devoured two bowls!!

    • Thanks for your sweet words, Ali! We’re so happy you and your husband enjoyed this! :D

  29. Do you use full fat coconut milk or light coconut milk?

    • Hi Julie! We’ve used both and they each work great (though the full fat does make it a bit creamier and a little more flavorful). We hope you enjoy!

  30. Is there a difference in canned vs. carton coconut milk? 8 bought a carton and then just realized the recipe says canned.. wondering if it matters?

    Thank you!
    Sarah

  31. Can the leftovers be frozen?

  32. Hi, I was wondering if I can use light coconut milk? Or is it best to use the full fat one?

    • Hi Ariane! Yes, you could definitely use light coconut milk in this (we think the full-fat makes the soup a bit creamier and more flavorful), but it’s still yummy and will still work great with the light coconut milk. We hope you enjoy!

  33. I simmered this on this stovetop rather than slow cooker, for about 2 hours and it came out great. I felt a little sweetness was needed so I added a couple of small peeled jewel yams that I had left over from the night before. I also sauteed the onions to get them caramelized before adding.
    The granny smith apple is the secret ingredient that takes away what I call the “ick” of squash. 3/5 family members loved it, and the two that didn’t are just prejudiced that they will never like squash. I’m not sure I would add garlic again. I love garlic but I don’t think it’s suited to this dish. Just my preference.

  34. do you know approximately how many cups of chopped butternut squash the recipe calls for? i’m thinking about buying it prechopped in the store. thanks!

    • Hi Erin! A medium sized butternut squash should weigh around 2 lbs, and that’s about 2 1/2 cups or so. We hope you enjoy the soup!

  35. Hi, I just started making this recipe right now and already poured in the coconut milk… even though it says to do it at the end. 
    Should I be concerned? 

  36. Sounds so good & I am trying it this weekend.
    Question – is the apple peeled?

    • Thanks, Carol — we hope you enjoy it! And we didn’t peel the apple, but you totally can if you want. :)

  37. Hi! Did you see my question about how many cups are equal to one butternut squash? thanks!

    • Hi Erin — yes, I responded already! :)

      Hi Erin! A medium sized butternut squash should weigh around 2 lbs, and that’s about 2 1/2 cups or so. We hope you enjoy the soup!

  38. I assume unsweetened coconut milk? Just wanted to make sure

  39. Made this tonight and it was absolutely amazing!! I added red lentils at the end for extra yumminess. This recipe was exactly what I was looking for! :)

  40. LOVE this recipe!  Took more than 15 min to prep (peeling, seeding & dicing) but than than the rest was quick and easy in my Vitamix! Thank you for sharing! :)

  41. Hi! I see that it says 1 medium squash. I have a bag of pre peeled and cut squash.  How many cups of squash do you think would equal one medium?. Thank you!

    • Oooh, totally depends on how big the chunks of squash are. But I would say that you need 3-4 cups for this recipe (probably around 1 pound, more or less). Hope that helps! :)

  42. Enjoyed this very much and shared it with my friends. Put in too much chilli so next batch will have less.?

  43. I made this for my annual November meeting last year. They insist I make it again this year. And I don’t mind. It is that good. I froze some but not nearly enough. I’m going to freeze a whole batch. Thanks for a great recipe 5 stars

  44. I just finished making this soup and it is DELICIOUS! I did add just a bit more cayenne and cinnamon because I love those flavors, and I used full fat coconut milk. Thank you for a satisfying recipe that I will be making all fall and winter! :)

  45. I just made this recipe exact, minus the sage and it is absolutely delicious!?? I’m going to double the recipe next time to have plenty of leftovers throughout the week. Thank you for sharing!

  46. I made this soup today. So delicious! I wasn’t sure I was going to like it but it was amazing. The sour from the apple really does something for it. I followed to recipe exactly and the spices are perfect together. This will be going in the recipe box. I love it!

  47. Can the vegetable stock be replaced with anything else or even just plain water?  I’m not a fan of any kind of stock or broth…

    • Hi Soniya! Sure, you could use water, but you’ll likely need to add salt and other seasonings so this has enough flavor. We hope you enjoy!

  48. I love this hearty soup, however my children found it a bit too spicy. Next time I will add more cinnamon and nutmeg ang skip the cayenne so that the kids can also enjoy.  Thank you for sharing this recipe!

    • We’re glad to hear you’re a fan! And yes, definitely feel free to adjust the spices to your liking. :)

  49. Hello-

    Looks delish, and I plan on making it tonight!

    I have a dairy and coconut allergy, however. Do you think normal, lactose free mile would work as a substitute for the coconut milk? Or do you suggest something else?

    Thanks so much!

    • Thanks, Teresa — we hope you enjoy it, and you could totally use lactose-free milk for this!

  50. About how many cups of butternut squash?