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…

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


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.



  • 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


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.


*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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902 comments on “Butternut Squash Soup”

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  1. Hello! 
    I couldn’t find any fresh sage at my market, how would this cook with dried sage? 

    • Hi Meghan! We would suggest adding the dried sage towards the very end of the cooking time (last 5-10 min), and we would suggest 1/2 tsp (you can always add more to taste, if you like). We hope you enjoy!

  2. Delicious!!! Made it for tonight’s dinner and the taste test was amazing. Going to pair it with some grilled cheese for this fall night. LOVED it thanks 

  3. Hi! Thanks for the great recipe! Are there any apples I could use in place of Granny Smith? I work at an orchard, so I’d like to use one of their varieties. Thanks!

    • You’re welcome, we hope you enjoy it! You could use any other tart apple (Pink Lady would be great)! :)

  4. Can this be left in the slow cooker longer than 4 hours? What is the max time, if I cooked it on low? thanks!

    • Hi Kathi! Yes, alternatively you can cook for 6-8 hours on low, as the recipe states. We hope you enjoy!

  5. I am part of a meal swap group with 2 other families. I’m planning on making this in a couple of days. Do you have any ideas of what I can serve with this soup? I would serve grilled cheese with it if it were just my little family but I think I’d rather do something else for the group. Any suggestions would be great! :)

  6. This recipe is now in WEEKLY rotation at my house– two adults and two tweens. I buy cubed butternut squash at Trader Joe’s, two bags, so it’s seriously zero effort. I even started using baby carrots to avoid having to peel and cut a carrot. I serve it with Trader Joe’s frozen naan (Indian flatbread) since we serve it at the end of the week– that way the bread doesn’t go bad. They all love it and it’s more than enough for all of us plus leftovers.

    • Thanks for sharing, Stephanie — we’re so glad to hear you and your family are fans! :)

  7. I plan to make this soup as I have a butternut squash sitting on my kitchen counter right now.It looks very tasty and appropriate for the autumn season.

  8. Useful info. Lucky me I found your web site unintentionally, and I’m stunned why this accident did not happened in advance!
    I bookmarked it.

  9. You mention nutmeg in the method but it’s not in the ingredients list. How much nutmeg is used?

    • Hi Sara! It’s in the ingredient list, it’s just listed with the cinnamon. A pinch of each. :)

  10. Making this tonight for the second time. My husband loves thus soup. He has Celiac Disease so this soup is perfect. Thank you

  11. OMGosh! This recipe was sooooooooooo worth making! For years I’ve looked for the perfect butternut squash recipe & have to say, this is it! Superb flavor, wish it made more since I wanted to share it with everyone!

  12. Hello, this looks really good, if I was to buy pre-cut butternut squash how many ounces would you say to buy? Thanks

    • Hi Kathy! A medium-sized butternut squash should weigh around 2 lbs or so, (so close to 32 ounces). We hope you enjoy!

  13. The best part about the season is all the soups that i’ll be making!
    This look delish! I can’t wait to use the coconut milk!

  14. Umm…wow. I cooked this over the stove with a little coconut oil. Fabulous! Thank you so much for sharing! Delicious.

  15. Hello so I’m making this as we speak and CRAP, I accidentally added the coconut milk with everything else!!!! Will this completely ruin the soup now???

  16. Can I aslo add Chicken to this to make it more hearty? I feel with my kids that they need some sort of protien….what do you think?? Dont worry, I havent added the chicken yet. Waiting for your response first..

  17. This soup is delicious! I made it for 40+ people this weekend and got many, many compliments! Looking forward to more soup recipes. Thanks for this one. 

  18. This recipe is my favorite soup recipe. It’s hard to find recipes that are so rich and creamy, while still being healthy. I make it on Sunday and eat it everyday for lunch in the winter! Thank you for such a great recipe!

  19. Approximately how many cups of squash is in a medium size squash?

    • Hi Betty! A medium-sized butternut squash should weigh around 2 lbs or so, (so close to 32 ounces), or about 2 1/2 cups or so. We hope you enjoy!

  20. Just made this and it turned out to be tasty but very spicy with the ceyenne. I would add less next time. About half of what it calls for.

  21. This looks like a great recipe. Question about the butternut squash – it looks like the recipe calls for uncooked squash, but I happen to have a bunch of cooked, leftover squash from another meal. Would it be bad to use the already cooked squash, adding an apple, and maybe more carrots?

    • Hi Julia! No, you can totally use the cooked squash you already have! Just add it towards the end (since it obviously won’t need to cook). :) We hope you enjoy!

  22. I tried this tonight! Was my first time making this type of soup from butternut but I was impressed. That coconut milk is a nice touch.  I used 1/4 tsp of ground sage as I didn’t have fresh and also didn’t have cayenne on hand but I still loved this! Great recipe will definitely use again. 

  23. We added coconut milk right away to the slow cooker, not realizing we needed to add it at the end. Will the soup still turn out?

  24. This sounds great! Can you freeze the ingredients and make it later?

    • Yes, you could do that! However, we’d let everything thaw first so it will cook evenly. We hope you enjoy!

  25. I am in a freezer club :) I thought this would be great!

  26. I would leave out the cayenne. We used the half the amount of cayenne and could barely eat it.  Otherwise it’s a good recipe.

  27. Made this tonight, I had to make a few substitutions but I enjoyed it tremendously as did my husband. I used 2 small fresh apple orchard Jonathan apples (just happened to be what I had) , about 10 radishes left over from a veggie tray (so I wouldn’t have to throw them out), it worked well! Healthy and filling! Thanks for inspiring me!

  28. Wow!! Way to much onion and cayenne pepper not necessary…very hot and could not eat it….would use half the onion.

  29. Love it! Soups are the best Hayley! Will continue checking your blog to come up with new ideas as well! Kudos! :)

  30. Hi, I wanted to make this tonight but only have red onion. Do you think i could use that? Maybe use a little less?

    • Hi Ashley! Yes, red onion would be fine, but we would suggest using half. We hope you enjoy!

  31. I have been so into pumpkin and squash recipes lately and just made my own miso pumpkin soup! Will definitely try out this recipe, interesting with the addition of apples!

  32. So easy and a delicious way to get vegetables and fruit into a meal.   I used a defrosted bag of butternut squash to make the preparation easier.  All my non squash eating family loved it. 

  33. Do you peel the skin off Apple first?

  34. 3 questions. 
    What is considered a serving size?
    My soup was thick how can I make it thinner?
    I had the hardest time cutting the squash, any tips to making it easier? 

    By the way, the soup was delicious. 

    • Hi Denise! We’re glad you enjoyed this! A serving size would just be a soup bowl full. If you want this soup to be thinner, you can just add a little more stock or some water to it. As for cutting the squash, cutting butternut squash can definitely be a pain! :/ We just suggest using the best, sharpest knife you have and (be super careful). If you really don’t want to mess with cutting it, you can usually find it pre-cut at most grocery stores. We hope this helps!

  35. Just wondering, could I use a heavy cream instead of coconut milk? I don’t ever use coconut milk and don’t want to buy it if I’ll have a lot remaining and go to waste.. but if you think the flavor is worth it, I’ll do it haha

    • Hi Jen! Unfortunately dairy (like heavy cream, milk, 1/2 and 1/2, etc.) doesn’t do well in the slow cooker if added too early, which is why we used coconut milk in this. You could definitely add some towards the end of cooking though! We hope this helps.

  36. This is an amazing recipe! I actually added a little extra cayenne and I just LOVED the spicyness. That’s what completed the recipe for me. Just perfect! Thanks :-)

  37. Made this today…..it was delicious and creamy.  Will def make again.  

  38. I need to make a huuuuuge batch of this (serve 35 people), anyone ever done on stovetop?! Help!

    • Hi Jessie! You could definitely do this on the stovetop! Since this makes 6-8 servings, you’ll probably want to do 5x the recipe. You could divide your batches between the slow cooker and the stovetop. We hope this helps!

  39. I can’tell wait to make this soup! Could I add sweet potatoes as well to this recipe or do you think that would be too much?

    • We think sweet potatoes would be great in this (you could use a little less butternut squash). We hope you enjoy! :)

  40. A quick tip for preparing butternut squash. If you put it in the microwave for 2-3 minutes, it makes it much easier to peel. Our family loves caramelized butternut squash and this has made the process easier but still time-consuming. I look forward to trying this soup!

    • That’s a great tip, Wendy — thanks for sharing with us, and we hope you enjoy the soup!

  41. I spent nearly an hour chopping everything to make a double batch of this soup thinking it would be good. I am terribly upset I wasted all that money, time and effort on something I just literally threw away. This “soup” was absolutely disgusting and my house stinks from the sage and the onions. I’ve had butternut squash soup in the past that was delicious, smoother and not so thick. I even bought one of those expensive immersion blenders for this specific recipe. I shall be returning that for a refund. Just wish I could get a refund for this recipe’s ingredients and time invested in making it. What a disappointment. Now to air out my house from this vile odor.

  42. I am seriously impressed with how effortless and tasty this is. Thank you for sharing this with the world.

  43. What main dish would you recommend serving with this soup?


    • We actually eat this as a main dish and usually have a nice salad and a hunk of bread with it. :) If you wanted it as a first course though, it would really go well with anything that has some nice fall flavors. We hope you enjoy!

  44. As someone who is notorious for modifying recipes.. I have to say this one doesn’t need changing! I rarely follow recipes exactly, but this one is perfect as is. It’s by far my favorite butternut squash recipe, and I make it every chance I get. Thank you for sharing such an amazing recipe!

    Also, if I wanted to double the recipe, how should I modify slow cooker cooking time? Thank you!

    • Thanks for your sweet feedback, Jori — we’re happy to hear you enjoyed this as is! :) If you wanted to double the recipe, you would need to use a larger slow cooker, or else everything won’t fit or will be too crowded and won’t cook evenly. We used a 6-qt for this, but an 8-qt may work. Or you could make one batch in the slow cooker and one on the stove. We hope this helps!

  45. could you substitute plain greek yogurt for the coconut milk? trying to use up what i already have in the fridge. thanks!

    • Hi Annie! We wouldn’t recommend that just because adding dairy too early to the slow cooker can cause the mixture to break (that’s why we used coconut milk). You could definitely add it towards the very end though — that would be yummy. We hope this helps!

  46. Could I make this with regular milk instead of coconut milk? Thanks can’t wait to try it!

    • Hi Dave! We wouldn’t recommend that just because adding dairy too early to the slow cooker can cause the mixture to break (that’s why we used coconut milk). You could definitely add it towards the very end though — that would be fine. We hope this helps!

  47. What if I don’t have a slow cooker? Is there another version for not using slow cooker? Thanks!

    • Hi Rita! No worries, you can definitely do this on the stovetop! We would start by sautéing your onion in a little olive oil, then after 5-10 minutes, add the carrot, apple, squash, garlic, and seasonings. Sauté for about 15 minutes or so, then add the vegetable stock and coconut milk, and bring to a simmer. Simmer until all of the veggies are tender. Puree the mixture in a blender or with an immersion blender. We hope you enjoy! :)

  48. OMG, this is really tasty, I made this yesterday and I love it so much. I didn’t realized that using a slow cooker will make this delicious soup. I usually use quick cooking style and thought it was the best way, but now I learned that it’s better this way and I really thank you for giving me this idea.

  49. Looking forward to trying this recipe. I would lie to make it ahead of time. Does it freeze well?

  50. Mmm I made this tonight and it was delicious! I will making it all winter long and packing it for lunches.