Butternut Squash Soup

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

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…

Print
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.

This post contains affiliate links.

The BEST Butternut Squash Soup Recipe

Leave a Reply

Your email address will not be published. Required fields are marked *

902 comments on “Butternut Squash Soup”

1 3 4 5 6 7 12
  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?