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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”

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  1. I don’t have coconut milk…substitute?

    • You could try using evaporated milk if you have that. 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.

  2. Great soup! Next time I won’t add extra cayenne pepper, though. I could not fine ‘canned’ cocnut milk. Is that creamier than regular coconut milk in cartons? Thank you.

    • Thanks, Val — we’re glad you enjoyed it! Yes, the canned and carton varieties are pretty similar (the canned variety tends to be richer).

  3. Hi there! Would you mind sharing the stove-top cooking times?? Poor planning on my part, but I really want to try this tonight!

    • Hi Paula! 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! :)

  4. I made this tonight and it came out wonderfully! I didn’t have any sage so I used fresh rosemary instead. Soooo good.

  5. Don’t normally leave reviews but this was a great recipe! Unfortunately didn’t have any apples so just put a bit of apple juice in and worked just fine- probably turns out a bit sweeter than the actual recipe.

    So easy and will definitely make again :)

  6. This is an easy and healthy recipe but not sure it is on list of favourites. Not enough flavour and somewhat a grainy texture. I would try it again with a heavy cream and perhaps add curry paste.

    • We’re so glad you enjoy it, Deb, and we think heavy cream and/or curry paste would be delicious additions!

  7. Do you think it’s okay to freeze this soup?

  8. I’m making this ahead for thanksgiving, so freezing it for a few days. Should I add the coconut milk now or later? Thanks!

    • Hi Stacy! We’re sorry we’re late to respond to your comment. But for the future, we think the coconut milk should freeze fine.

  9. What do you think this would be like with frozen squash?  Would i just thaw it first?

  10. Hi! If I double  the recipe can this still be made in my 7qt slow cooker? 

    • Hi Samantha! We actually used a 6-qt slow cooker for this, so we’re afraid doubling it in a 7-qt still wouldn’t be quite enough room. :(

  11. I am all about the easy slow cooker meals lately and this butternut squash soup looks like the next recipe to try!

  12. I made this recipe last week and was disappointed. Bland flavor even after adding more spices. Did not serve it for Thanksgiving as planned.

  13. Sounds like a great recipe!!!!
    How long could I leave this is in refrigerator? 

  14. Just made this for the second time – we had it at (Canadian) Thanksgiving and then again tonight because ever since then I have been thinking about this soup. I love it!! Both times I made it without cayenne so that my little kids will eat it. Last time I made it with duck stock and coconut cream so wondered if that was why it was so good, but this time made it with turkey stock and coconut milk, and again it is amazing! Butternut squash, sage and coconut seem to be one of my all time favourite combinations!

  15. I didn’t read and added the coconut milk along with the rest of the ingredients. Will that ruin the dish? 

  16. I’m going to make this a few days prior to serving, I won’t be using the coconut milk because we don’t care for it, and will instead use cream.  Should I add the cream prior to reheating on the day I serve it?

    • Hi Erica! The cream is better to add at the end, as dairy like that doesn’t hold up too well in the slow cooker if added too early (that’s why we use the coconut milk). We hope you enjoy!

  17. I just put this soup into the slow cooker but didn’t catch that the coconut milk goes in after the soup cooks and it’s now in with the rest of the ingredients cooking on low. Will it still work or have I botched it? Thanks!

  18. Do you have the Protein, Fat, and Carbohydrate for this Soup?

    • Hi Wendy! 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!

  19. Made this tonight as my husband and I needed to switch up our meals and I’ve previously found that I like butternut squash in soups (not on its own!). This was amazing. Used hot paprika in place of cayenne pepper. Tasted delicious, easy, cheap. Thanks!

  20. Can one use a 4 quart slow cooker for this or is that too small?

    • Hi Dan! We use a 6-qt slow cooker for this, so if you only have a 4, you’ll want to cut the recipe in half.

  21. I could not find coconut milk, and a website said you can you heavy whipping cream in place of coconut milk, and it’s really good

    • Hi Brianna! 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.

  22. I also did not have the fancy puree machine, so I used a hand blender… this is an easy meal that I can put on in the morning and go to classes, and come home to find it done. Two thumbs up.

  23. I made this in the Instapot. I added all the ingredients except the Coconut Milk and it only took 10 minutes once pressure was obtained. I added the coconut milk after I pressurecooked and used my immersion blender. I will say that if you have a sensitive palate, you might want to reduce the ground pepper and omit the cayenne and put it on the table for each person to use. This has a bit of a kick. A Taste of Thai has a small (like tomato paste) size (~6oz) can of Coconut milk that is perfect for recipes like this.

  24. Can you give the calorie count on this? How about carb count? Thank you

    • Hi Barb — 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!

  25. Love this recipe for the slow cooker and the flavours…but my soup always turns out much thicker than I would like. Any suggestions?

  26. What is the calorie count on this soup per serving?

    • Hi Laura! 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. Looks so good! Do you have to use coconut milk? Can you give a substitution?

    • Thanks, Lorraine! We use coconut milk because dairy like milk/cream/half and half doesn’t hold up too well in the slow cooker if added too early. We hope this helps and that you enjoy the soup!

  28. I don’t have fresh sage on hand – can I use dried?

    Thanks!

  29. Hi,
    Do you have nutrition info for a serving of this soup? Made it tonight, delicious. Although we will have to omit cayenne next time, too spicy for the kiddos!

    Thanks!

    Helen

    • Hi Helen! 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!

  30. This soup was wonderful! So easy to throw together. And then I gave it a turn in the Vita Mix. The coconut milk really pulls everything together!   And really… just a pinch of cinnamon and nutmeg is all you need.

  31. This soup is absolutely delicious. I did make a change though, accidentally. I misread and used an entire can of unsweetened coconut milk. Now I do it this way every time. I make this twice a month and feel sad that I probably won’t make it for a while once the warm weather is here to stay. I adore it. It is super easy to prepare and just so tasty. I love your site!

    • Thank you, Tracey — we’re so happy you enjoyed it, and that’s great that you enjoy it with the unsweetened coconut milk! :)

  32. This recipe is lovely. I added a little more sea salt, but other than that. Wonderful!

  33. Can you use water instead of vegetable stock? Not sure if it is Whole 30 compliant so just trying to figure out alternatives!

  34. I followed this recipe exactly with the only error being that I added the coconut milk into the crock pot along with the other ingredients and it turned out thoroughly disgusting..I’m scratching my head as to how this could have happened as all of the comments are so positive. It couldn’t possibly be the order in which the coconut milk was added…I even used a granny smith apple as opposed to another type. I was about to throw it out by my husband hates waste so he’s choking it down. So strange…

  35. I made this a 3 times and on all three occasions I didn’t expect people to finish it… But my oh my when people came back for seconds (and thirds) and discovered that it was all gone the disappointed looks on their faces…
    This recipe is my new best friend.

    • Thanks for sharing with us, Delicia — we’re so happy you love it! :)

  36. Hi guys, what a lovely recipe.

    Do you have the nutritional value for this recipe?

    • Thanks, Natalee, we hope you enjoy it! 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!

  37. I laterally love it soo yummy one of my favourite.

  38. THIs is a great soup. Thick, hearty, with just the right hint of spice. I forgot the carrot and it was still delicious. I also only had sweetened coconut milk, but it didn’t seem to me or my family to make one ounce of difference. The color of my soup wasn’t as vibrant as the picture, but still excellent. Will definitely keep and make over and over!

  39. It was good but felt like it was missing something. I am going to try it with crumbled bacon on top next time.

  40. I made this but accidentally cooked it 6 hrs instead of 4. I figured 4 servings. Absolutely wonderful. How much is a serving, a cup?

  41. Favorite recipe to make in the fall time!

  42. Seriously: This is my absolute favorite soup to make! Not only is it incredibly simple, but it is also super healthy and delicious! It freezes well, so usually we’ll make up a big batch and freeze it for those chillier nights when I don’t want to cook anything… Goes great in a sourdough bread bowl! I’ve recommend this to so many people!!

  43. So super yummy! My kids liked it and it couldn’t have been easier. I love clean recipes with minimal ingredients! Will be making this one a regular!

  44. I had to come comment on this amazing recipe! I recently discovered my love for butternut squash soup and was excited to try this recipe. I was worried about using my 4 quart crock pot, but everything fit just fine. The flavors were great! Just enough spice. My husband likes it to not be as thick, so I just added more coconut milk to his and it was a hit.
    Thank you so much!

  45. I’m making this soup for the second time in a week. My family loved it! My daughter and I even enjoyed it cold for lunch the next day. It is so easy to throw together and smells so yummy while it’s cooking. I just sent the recipe to my sister, who was wondering what to feed her three kids who are out with bad colds.

  46. Making it right now it smells so good thanks for the recipe

  47. Delicious Soup and the house smelled wonderful while it was cooking!
    Next time I will add only a pinch of cayenne (some in my family don’t like anything spicy) and I’ll add another carrot. I used light coconut milk because that is what I had on hand and it worked great.
    I’m going to make it again next week for some friends.

  48. Loved it, can it be frozen?

  49. I recently became vegan and I decided to try this recipe as it sounded so good. As we ate it my partner and I could just feel the healthy nutrients entering our bodies. This is definitely a keeper. Thank you!!!

  50. This was wonderful and easy. We served with crusty baguette bread. The house smelled like fall. The kids (5 & 7) liked it too.