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 and pepper 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 and pepper 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 and pepper 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 and pepper 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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1,093 comments on “Butternut Squash Soup”

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  1. Today was a rainy, chilly fall day in Northern New Hampshire and this recipe was exactly what I was looking for! It did not disappoint! I love it! I used almond milk instead of coconut milk because of a coconut allergy. I do wish the almond milk was a bit thicker in order to make the soup more creamy but the flavor was still outstanding! The cayenne pepper is where it’s at! Thank you!

  2. 5 stars
    I have made this many times. I use 8 cups of squash and 1/2 cup more broth. Only use 1/2 an onion and skip the coconut milk. I have served it at a number of parties and there is never a drop left!

  3. 5 stars
    Love this soup – have made it for a soup exchange at work and as a gift meal for friends. I have also used coconut oil to saute the onions instead of olive oil when making in a pot. Thanks for sharing!

  4. 5 stars
    I saved this recipe yesterday and made it today. Absolutely delicious! The soup is creamy and tastes so fresh and the cayenne pepper gives it a little kick. The only thing I would recommend is buying the squash already chopped. I doubled the recipe and cutting the squash was a great workout but time-consuming. Thank you for sharing this recipe! Love it!

  5. 5 stars
    OMG! This is THE.BEST! This has been added to my list of favorite soup recipes of all time! Shared with my readers too!

  6. 5 stars
    Made this for meal prep this week. Peeled the apple, left out the onion and substituted pumpkin spice for nutmeg (because that is what I had :)). I also added a little ginger!! This soup is amazing and I cannot wait until Monday to get to eat it!!! I will def be making this again!!! I will probably double the recipe next time! Thank you!!

  7. 5 stars
    Really delicious and easy to make!

  8. 5 stars
    Came out delicious. I did make a couple adjustments with paprika instead of cayenne, added 1/4tsp ginger and no cinnamon. Probably used the equivalent of two carrots or 2 cups diced.

  9. 5 stars
    Soooo good!! I made it exactly as stated and it came out amazing! I made it for Thanksgiving and everyone loved it. I did substitute paprika for cayenne pepper and it was fine. Can be a little peppery from the actual pepper, so use wisely if you do not like too much spice, but I liked the kick it had!!!

  10. 5 stars

  11. 5 stars
    We love this soup especially at this time of the year. It is so delicious I can hardly wait for it to be done and then to serve it and get all the wonderful comments about the superb taste.

  12. 5 stars
    I LOVE butternut squash soup but have never been able to make one at home that did the trick for me until I tried this one. PERFECT. I followed the recipe exactly and threw in some raw pepitas when reheating individual bowls. So, so good!! Going to make another batch this afternoon to freeze. Thank you!

  13. 5 stars
    I’ve been making this soup for the last few years and I come back to it every fall! Best butternut squash soup ever! :)

  14. 5 stars
    My favorite go to soup.

  15. 5 stars
    Amazing! This was my first attempt at making soup in the slow cooker and it was a success. Have now made it twice within 2 weeks and plan to continue doing so. Very easy to prep. I wasn’t able to add nutmeg but it still tastes delicious without it. Such a great soup especially when warm buttered bread dipped in.
    Thank you so much.

  16. 4 stars
    I have made this a few times. I had cut down on the garlic and increased the apple. Other than that it was a great recipe – easy to follow and tastes great.

  17. 5 stars
    Hi! I was wondering if you had the nutritional information for this soup? Thanks!

  18. 4 stars
    Thanks for this recipe – I just made it, and while I put my “signature” to it, by using some ginger and garam masala, it was the vegetable broth that “done me in”. Word of warning – either make your own, or carefully read the “herb ingredients”, the herbs were totally “antithetical” to the “profile” of the recipe. I like it, but made it for Thanksgiving- (won’t be served) – not a loss however, since it will nicely adapt to a “curry” with turmeric and cumin – I’ll freeze it, and give it another try next month – because I’m convinced it’s ultimately a great recipe!

  19. 5 stars
    I made this soup for Thanksgiving Dinner and my family loved it, especially my son-in-law. The recipe is easy to play with IF YOU HAVE TO. Not having a Granny Smith apple, I doubled the recipe and not having a Granny Smith apple, I substituted two heaping tablespoons of frozen apple juice. The next time I make it, I will be sure to have the apples.

  20. 5 stars
    This was my first ever attempt at making and eating butternut squash soup. It turned out awesome and only 1 point on my Weight Watcher plan. I used lite coconut milk and a shallot in place of an onion half. I panicked when I realised the recipe called for fresh sage but <1/8 tsp. of dried sage worked fine.

    It was surprising how filling and satisfying this dish turned out to be. Thanks for expanding my horizons!

  21. 5 stars
    Do you have the nutrition information for the soup? Thanks!

  22. 5 stars
    This is one of my all time favorite recipes! I’ve made it several times and I absolutely love it. It comes out perfect and is absolutely delicious! I’m sure any non-squash liking person could be converted with this recipe…they would wonder what the heck they were thinking and feel bad that they’ve been missing out all this time! YUM!!! 100%!!!! (5 stars is not enough stars!!!)

  23. This soup is wonderful just the way it is! Trying to recreate a recipe I used to have I added 1/2 C smooth peanut butter and 1 TBS grated fresh ginger. It’s a nice variation and worth trying.

  24. 5 stars
    Awesome! So flavorful! There are only two of us eating this generous and delicious soup. Is it possible to freeze some for another day?

  25. 4 stars
    This was delicious and so easy to make! I doubled the apple (on purpose) and the coconut milk (by accident!) and it was still very tasty.

  26. 5 stars
    Your mom was right! This is delicious. My husband “ saved” a bowl, as he thought it was so good, he made sure he had an extra for lunch the next day! I used more stock ( one Veggie and one chicken) and a.few sprigs of sage and one of thyme. ( Had them from Thanksgiving) I am making it again right now! Thank you so much for the easy, yet delicious, recipe!!! 🤪👍🏽

  27. A delicious recipe! I want to make some croutons to go on top next time! So happy that it is so easy to make. Thank you.

  28. I love this soup! It’s great. Is it ok to freeze? Thanks!

  29. 5 stars
    If using precut squash how much do you recommend? I love this soup but dislike the work of cutting, peeling, etc.

  30. 4 stars
    Awesome!! If I want to freeze a batch should I leave out the coconut milk until thawed and reheated?

  31. 5 stars
    Used this as framework. Used a carton of Trader Joe’s organic vegetable stock (low sodium). Subbed a yam for the carrot. Didn’t have a granny smith so I used a honey crisp. Subbed ginger for the cinnamon and didn’t use the cayenne or coconut milk. It was fabulous! Healthy, easy and delicious!

  32. 5 stars
    This soup is fabulous. I didn’t have vegetable stock so I used chicken stock instead. Loved it!

  33. 5 stars
    Delicious, used half the onion and easy on the garlic. Will make this again

  34. 5 stars
    I have already made this twice and I am absolutely in love. An all time favorite for sure!

  35. Just made this looks and smells delicious but want to use it for lunches. Can’t I freeze it? How long will it keep in the fridge?
    Ta ever so xx

  36. Hi Ali, this is my favourite butternut squash soup recipe :) Great for winter. I’ve been wanting to freeze them into portions but am not sure if that will work due to the coconut milk? Would the recipe taste a lot different without the coconut milk?

  37. 5 stars
    I made & absolutely loved it. Wondering the calorie count?

  38. 5 stars
    Loved this recipe! Added a bit of grated ginger. Will definitely will make this again! The whole family loved it. Thank you!

  39. 5 stars
    Made this soup today and it was a double winner: delicious AND easy! I will definitely make this again. It became even easier with the already peeled/cubed b’nut squash from central market. Try it – you’ll love it!

  40. Can you use almond milk instead of coconut milk? I am getting tired of canned coconut milk in my recipes lately. :(

    Or if I skip it all together how do you think it would be?

  41. 5 stars
    I make this recipe all the time– here’s something to really give it an oomph. Definitely saute the onion and garlic and do it in half oil/half butter (the butter won’t burn thanks to the oil) and then deglaze the pan with sherry (or white wine). You get all the brown bits plus extra flavor. Oh, and roasting the veggies beforehand– give extra depth. Spray with olive oil and season with salt and pepper , then use less salt in the recipe.

  42. SO excited to try this!!! Love how creamy this is :)

  43. This is the first time I’ve ever made a butternut squash soup! I’m telling you – this is yummy! It has just enough ‘kick’ and has great flavor. I didn’t deviate from the recipe except once – I used a yellow onion (because it was handy) instead of a white onion. Can’t wait to share this with my neighbors!

  44. 5 stars
    This has been our family’s favorite butternut squash soup for years! It’s always a success.

  45. 5 stars
    Amazing!!! Used the Instant Pot Recipe!!!

  46. 5 stars
    My variation started with a Costco rotisserie chicken. Removed the meat, saved the bones, carcass and browned skin for a ‘bone broth’. Added one onion, water to cover in the stock pot. Simmered for 2 hours. Poured off the stock; yield was about 2 cups. Transferred stock into a pressure cooker.

    Peeled the butternut squash. Quartered lengthwise, scraped out the seeds. Chopped into chunks about 2”. Two apples, peeled, quartered, seeded.
    One medium onion, peeled, coarse chop.
    Two medium carrots, peeled, rough chop.
    One small clove garlic, peeled, smashed and diced.
    Teaspoon raw ginger, fine diced.
    Add all ingredients to the pressure cooker. Bring to boil and reduce to simmer for 30 minutes.

    Spices: ground cinnamon, nutmeg, cloves.
    Half cup of honey.
    One cup heavy cream.
    Immersion blender to liquify. Taste, add salt as needed, add spices as needed.
    Top with toasted pumpkin seeds or substitute with sunflower seeds.

    Serve with fresh dinner rolls, or rustic bread.

  47. This is the best butternut squash soup ever! Just enough spice to make it interesting and still taste the delish
    Squash. Easy to can because there is no milk. Love it topped with toasted pumpkin seeds.

  48. 5 stars
    This was absolutely the comfort food I wanted today..creamy, satisfying and full of flavor.
    I used the crockpot, so easy. The recipe is a keeper!

  49. 5 stars
    Made this soup today on the stovetop. Very easy and quite tasty. I mixed butternut and acorn squashes because I had both from a farm share. Ended up doubling the recipe. Came out great! This one is a keeper!

  50. This sounds amazing! I’m new to Weight Watchers, and I plugged all the ingredients in to a recipe builder… the entire recipe is only 2 points! Now I’ll DEFINITELY be making this! Stopping for ingredients today!