Gimme Some Oven

Butternut Squash Soup

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

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 subtle sweetness that unsweetened 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…

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
BEST Butternut Squash Soup Recipe

Butternut Squash Soup

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.8 from 496 reviews
  • 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: smoked paprika, extra drizzle of unsweetened coconut milk, 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

Share this Post

Leave a Reply

Your email address will not be published.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

Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star

1,367 comments on “Butternut Squash Soup”

1 6 7 8 9 10 20
  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. 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. 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. 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. 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. 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. Really delicious and easy to make!






  8. 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. 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. Amazing!!!






  11. 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. 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. 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. My favorite go to soup.






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






  18. 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. 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. 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. Do you have the nutrition information for the soup? Thanks!






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






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






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






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






  34. 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. I made & absolutely loved it. Wondering the calorie count?






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






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






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






  46. 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. 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. 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!