Butternut Squash Soup

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.

*This recipe will fit in a 3.5-quart or larger size of slow cooker.

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…

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The Best Butternut Squash Soup Recipe | Slow Cooker, Instant Pot or Stovetop
4.8 from 132 reviews

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.

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The BEST Butternut Squash Soup Recipe

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837 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. 4 stars
    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. 5 stars
    I laterally love it soo yummy one of my favourite.

  38. 5 stars
    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. 3 stars
    It was good but felt like it was missing something. I am going to try it with crumbled bacon on top next time.

  40. 4 stars
    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. 5 stars
    Favorite recipe to make in the fall time!

  42. 5 stars
    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. 5 stars
    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. 5 stars
    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. 5 stars
    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. 5 stars
    Loved it, can it be frozen?

  49. 5 stars
    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. 5 stars
    This was wonderful and easy. We served with crusty baguette bread. The house smelled like fall. The kids (5 & 7) liked it too.