Butternut Squash Soup

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Truly the best butternut squash soup recipe!  It’s super-easy to make, naturally gluten-free and vegan, and SO incredibly cozy and delicious.  Stovetop, Crock-Pot and Instant Pot instructions included.

The BEST Butternut Squash Soup recipe from Gimme Some Oven

Mmmm, September. 

I don’t know about you all, but the moment the calendar flipped over this weekend, all I wanted to do was cozy up with some of my fall faves.  It was gray and rainy here these past few days, which probably provided extra incentive to stay in and snuggle up.  And sure enough, one thing led to another, and before you knew it our little home was in full-on, festive, fall hygge mode.  We’re talkin’ a fireside candle burning, fall playlist on the speaker, inaugural pumpkin roll of the season baking in the oven, a steaming cup of hot cinnamon spice tea in my paws, big cozy throw back on the couch, soft slippers on my feet.  And the quintessential fall first — a big butternut squash ready and waiting on the counter to be turned into my mom’s famous butternut squash soup recipe.

We made a huge batch of this butternut squash soup and shared it with some neighbors and friends who were over throughout the weekend.  And as always, it proved to be the perfect fall comfort food.  It’s incredibly easy to make in the slow cooker, pressure cooker, or on the stovetop.  (I’ve included all three methods below.)  It’s full of good-for-you veggies, and also happens to be naturally gluten-free and vegan.  And it’s just the perfect balance of sweet and savory seasonal flavors.

I first shared this butternut squash soup recipe back on the blog four years ago, but thought it was worth bumping it back to the top of the blog today in case you’re also craving all of the cozy fall vibes.  I hope you love it as much as our family does.

Best Butternut Squash Soup Recipe | 1-Minute Video

Slow Cooker Butternut Squash Soup Ingredients

Butternut Squash Soup Ingredients:

To make this easy butternut squash soup recipe, you will need:

  • Butternut squash: You can either use 1 medium-sized fresh butternut squash.  (<– Here is my tutorial for how to select, peel and cut fresh butternut squash.)  Or feel free to save a step and purchase your squash pre-cut, either in the fresh or frozen vegetable section of the grocery store.
  • Carrot, onion and apple: I especially love making butternut squash soup with apple (I recommend Granny Smith) which brings an extra touch of sweet, tart flavors to this soup.
  • Vegetable stock and coconut milk: These ingredients have the double bonus of making this vegan butternut squash soup!  That said though, if you’re not a fan of coconut milk, you’re welcome to sub heavy cream (or half and half) instead.
  • Garlic, sage, salt, black pepper, cayenne, cinnamon and nutmeg: My favorite seasoning combo.  If you don’t have fresh sage on hand, feel free to use a pinch of dried.  (And if you do have fresh sage, I also love to fry up a few extra leaves and use them as a garnish on top.)  Also feel free to add more or less cayenne to taste.
  • Your choice of garnishes: I like to drizzle on some extra coconut milk, maybe sprinkle of toasted pepitas, and a sprinkle of extra black pepper and/or smoked paprika.  Mom’s version called for sprinkling cayenne on top.  Or I’ve included lots of other ideas for fun garnishes below.

You will also need a:

Slow Cooker Butternut Squash Soup with Apple

Slow Cooker Butternut Squash Soup Instructions:

To make crockpot Butternut Squash Soup, simply…

  1. Combine your ingredients (minus the coconut milk) in a slow cooker.  Roughly diced — don’t spend time perfectly chopping all of your ingredients.  Feel free to use a large (6-quart) slow cooker or a small (3.5- to 4-quart) slow cooker.
  2. Cook until tender.  Generally about 6-8 hours on low, or 3-4 hours on high.  Then remove and discard the sage and add in the coconut milk.
  3. Blend.  Either use an immersion blender to puree the soup until smooth.  Or you can transfer the soup in two batches to a traditional blender and puree it there.  (Just be extremely careful blending hot liquids; you do not want the blender to be too full.)
  4. Taste and season.  Add extra salt, pepper and/or cayenne if needed, to taste.
  5. Serve and enjoy!  Garnished with any of your favorite toppings.

Instant Pot Butternut Squash Soup Instructions:

I actually wrote a full post for how to make Instant Pot Butternut Squash Soup last year.  Feel free to check it out and put that pressure cooker to work. ♡

The BEST Butternut Squash Soup Recipe | Stovetop, Crockpot and Instant Pot Versions Included

Stovetop Butternut Squash Soup Instructions:

To make this healthy Butternut Squash Soup recipe on the stovetop, simply…

  1. Combine your ingredients (minus the coconut milk) in a large stockpot.  For extra flavor, I recommend sautéing the onion and garlic beforehand in a tablespoon of olive oil.  But that step is optional if you’d like to save some time.
  2. Cook until tender.  Cook the soup until it reaches a simmer.  Then reduce heat, cover and simmer for about 20-30 minutes, or until the butternut squash can be easily mashed with a fork.
  3. Blend.  Either use an immersion blender to puree the soup until smooth.  Or you can transfer the soup in two batches to a traditional blender and puree it there.  (Just be extremely careful blending hot liquids; you do not want the blender to be too full.)
  4. Taste and season.  Add extra salt, pepper and/or cayenne if needed, to taste.
  5. Serve and enjoy!  Garnished with any of your favorite toppings.

The BEST Butternut Squash Soup Recipe | Stovetop, Instant Pot and Crockpot Friendly | Gluten-Free and Vegan

Possible Variations:

Want to customize your butternut squash soup recipe?  Feel free to:

  • Roast your veggies: For added depth of flavor, feel free to roast the butternut squash, carrots and onions before adding them to the soup to make roasted butternut squash soup.  It doesn’t add too much extra time (especially if you prep the rest of your soup while the veggies roast), and roasted butternut squash soup always tastes delicious!
  • Give it a Thai twist: To make Thai curried butternut squash soup, add a tablespoon or two of red curry paste and 1/2 teaspoon ground ginger.  Then serve with lime wedges and chopped fresh cilantro.
  • Give it a Mexican twist: Nix the sage and nutmeg and stir in 1.5 teaspoons ground cumin and a big pinch of chipotle chili powder instead.  Then serve with lime wedges and chopped fresh cilantro.
  • Give it a Chai twist: See my recipe here for the yummiest chai-spiced butternut squash soup.
  • Add rice or grains: To add some extra chewy-ness to your soup, feel free to add in some rice, quinoa, farro or other favorite grains.  Just be sure to also add in extra broth accordingly to help cook the rice or grains.
  • Use cream instead of coconut milk: If you are not a big fan of coconut milk, feel free to use heavy cream or half and half in place of the coconut milk to make this soup nice and creamy.  (Just note, with the dairy, this will obviously no longer be vegan butternut squash soup.)
  • Have fun with toppings: So many toppings can pair well with butternut squash soup!  Some faves include:
    • Cheese (grated sharp cheddar, or crumbled feta, goat or blue cheese are all delicious)
    • Nuts (toasted almonds, walnuts, pine nuts, pepitas, or candied pecans are some faves)
    • Herbs (fresh cilantro, thyme, sage, chives, etc.)
    • Crispy bacon or prosciutto
    • Greens (I love adding a handful of fresh baby arugula as a topping)
    • Homemade croutons

What To Serve with Butternut Soup:

Looking for side dishes?  I would recommend…

More Favorite Soup Recipes:

Looking for more cozy, comforting soup recipes for the season?  Here are a few more of my faves…

The Best Butternut Squash Soup Recipe | Slow Cooker, Instant Pot or Stovetop

Butternut Squash Soup

  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Total Time: 50 minutes
  • Yield: 6 -8 servings 1x


My all-time favorite Butternut Squash Soup recipe!  It’s super-easy to make, naturally gluten-free and vegan, and SO incredibly cozy and delicious.  Stovetop, Crock-Pot and Instant Pot instructions included below.



  • 2 cups vegetable stock
  • 4 cloves garlic, peeled and minced
  • 1 carrot, peeled and roughly chopped
  • 1 Granny Smith apple, cored and roughly chopped
  • 1 medium (about 34 lbs) butternut squash, peeled, seeded and diced
  • 1 white onion, peeled and roughly chopped
  • 1 sprig fresh sage
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly-ground black pepper
  • 1/8 teaspoon cayenne
  • pinch of ground cinnamon and nutmeg
  • 1/2 cup canned (unsweetened) coconut milk
  • optional garnishes: extra coconut milk, smoked paprika, or see more ideas above


Slow Cooker Instructions:

  1. Add vegetable stock, garlic, carrot, apple, butternut squash, sage, onion, salt, pepper, cayenne, cinnamon and nutmeg to a small (4-quart) slow cooker or large (6-quart) slow cooker.  Toss to combine.
  2. Cook for 6-8 hours on low, or 3-4 hours on high, or until the squash is completely tender and mashes easily with a fork.  Remove and discard the sage.  Stir in the coconut milk.
  3. Use an immersion blender to puree the soup until smooth.  (Or you can transfer the soup in two batches into a traditional blender and puree until smooth, being extremely careful not to fill the blender too full with a hot liquid.)  Taste, and season with additional salt, pepper and cayenne as needed.
  4. Serve warm, topped with your desired garnishes.

Stovetop Instructions:

  1. Add vegetable stock, garlic*, carrot, apple, butternut squash, sage, onion*, salt, pepper, cayenne, cinnamon and nutmeg a large stockpot.  Toss to combine.
  2. Cook on medium-high until the mixture reaches a simmer.  Then cover, reduce heat to medium-low, and simmer for 20-30 minutes until the vegetables are all tender and mash easily with a fork.
  3. Remove and discard the sage.  Stir in the coconut milk.
  4. Use an immersion blender to puree the soup until smooth.  (Or you can transfer the soup in two batches into a traditional blender and puree until smooth, being extremely careful not to fill the blender too full with a hot liquid.)  Taste, and season with additional salt, pepper and cayenne as needed.
  5. Serve warm, topped with your desired garnishes.

Instant Pot Instructions:

  1. See full instructions here.


*For extra flavor, I recommend sautéing the garlic and onion before adding the remaining ingredients.  Just heat 1 tablespoon oil over medium-high heat.  Add diced onion and sauté for 5 minutes, stirring occasionally, until tender.  Then add minced garlic and sauté for 1-2 additional minutes until fragrant, stirring occasionally.  Then add the remaining ingredients and continue on with the recipe.

This post contains affiliate links.

The BEST Butternut Squash Soup Recipe

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968 comments on “Butternut Squash Soup”

1 7 8 9 10 11 13
  1. 5 stars
    This was fantastic. I followed the recipe exactly. I made it for a trial run to see if I wanted to serve it for thanksgiving. I can absolutely say not only will it be served at this years thanksgiving dinner, but every year from now on. I even ordered a soup tureen to serve it in! It was super easy to make, especially since everything is rough chopped and the apple isn’t even peeled. You’ll never know it when it’s finished. I used an immersion blender and it ended up creamy and smooth.

  2. 5 stars
    I was looking for some new way to make my favorite butternut squash soup and I’m gald that google helped me to come accross this one. It is absolutely the best version of this soup I’ve ever had.

  3. 5 stars
    This soup is amazing! I used a pinch of dried sage vs fresh and added some fresh ginger ~ and hubby loved it. Will be confidently serving this to my mother in law when she comes to visit from England next week (who is a vegetarian) to “show off” my culinary skills :)

  4. All the most ingredients! lovely soup – velvety and delicious:)

  5. I threw the coconut milk in before reading the entire recipe (that’s so me). Will it still come out ok?

  6. Question? I love fall squash soups! Your ingredients are very similar to what I use. I have family members with specific dietary restrictions. Do you by chance have the nutritional info for your recipe. Due to mislabeling at the garden nursery I have 3x the amount of butternut squash & no delicata or hubbards🙁. Would love to stock the freezer with this if possible. Many thanks!

  7. 5 stars
    This is the first time I’m writing a review for a recipe ever… ‘cause, this soup turned out just AMAZING!!!! Cooked in a slow cooker for 3 and a half hours, garnished with crumbled Queso Fresco, and another time… I added lightly salted toasted COCONUT CHIPS, no words how delicious it was!!! Thank you so much for this simple yet wonderful recipe😍

  8. 5 stars
    I made this soup today using my oven and stove top. To avoid peeling the medium butternut squash, I roasted it for an hour in the oven at 425* along with a small bulb. I simmered 2 sliced carrots and one apple on the stove with a little vegetable broth. After letting it all cool a bit, I puréed it all in my high powered blender. To kick the flavor up a bit, I doubled the spices using dried sage and freshly ground nutmeg and added a 1:1 mixture of vegetable broth and almond milk. Yum, yum, yum, delicious! Next when I have more time, I’ll try it in the crock pot.

  9. 5 stars
    APPLE in butternut squash soup!!! It’s so genuis. I LOVE this soup. 100% my family’s favorite fall soup. I’ve made it with all kinds of apples and sometimes without the sage (just because I didn’t have it) and this is always, always a winner. This is hands-down the best use for a butternut squash. Make it today!

  10. Can I make this with a different kind of apple?

  11. No need to peel the apple?

  12. I just finished making this soup; it sounds wonderful and can’t wait to eat it!
    I made one mistake-I added the coconut milk in with all the ingredients; sure hope that wouldn’t spoil
    the outcome. Has anyone else ever done this and if you did, did the soup still taste as good?

  13. 4 stars
    I made this recipe using 4 times ingredients it was divine!!!! My family of 7 and a few friends finished the entire pot

  14. I simply used squash, carrot, celery, onion, the stock, salt and pepper and it came out perfectly flavorful for my liking! I do like the twist with sage and coconut milk for a little whimsy, and a great alternative to heavy cream- but you can also stick with the basics and the squash does all the work. I personally do not like the garlic in this soup.

  15. 5 stars
    This was so wonderful!! Honestly really yummy hot or cold. Thank you so much for sharing!!

  16. 5 stars
    This was awesome! Cooked on stove top and the Only change I made was adding 1/2 of a sweet potato that was in the frig. Kept it oil free by not sautéing anything before. It is GREAT! Will definitely be making again and again

  17. My wife and I love to cook, but my wife has made a great Squash soup for over 40 years. With the addition of an Instant Pot in our kitchen she decided to try your recipe – HANDS DOWN THIS IS OUR FAVORITE VERSION THANKS!

  18. 5 stars
    ps – Using vegetable stock makes this a perfect soup for our vegan friends and family for Holiday meals and gatherings

  19. 5 stars
    This recipe worked out just like the recipe said. Served it with salad to a group of friends. They all loved it. Surprisingly the 1/8th teaspoon cayenne pepper made it too spicy for my one year old. I would make this again since it was so easy!

  20. 5 stars
    Super easy and absolutely yummy…. perfect “curled up on the couch watching football “food!! Will definitely make it again!

  21. 4 stars
    This recipe was a lot of fun for my son and I to put together. Thank you for sharing it!

    Regards from Hawai’i!

  22. I inadvertently added the coconut at the beginning of the process for the slow cooker…will my soup be ruined?

    • It should still be ok! The coconut milk may separate a bit if the soup comes to a boil, but it’ll be ok once you puree the soup altogether in the end. :) Enjoy!

  23. 4 stars
    1/8 tsp cayenne makes this very tangy. Next time I’ll do a punch. Very good though. I garnished with toasted seasoned pumpkin seeds. 👍

  24. 1 star
    Sorry to say, but this was horrible. If you are looking for a savory recipe, keep on searching. This is not it. My batch just went down the drain. I normally make a curry based soup, sometimes with ginger. I wanted to try something new. My wife said that it didn’t sound good to mix apple with butternut squash. I should have listened to her.

    I think if you like sweet applesauce, you’ll probably like this recipe. This is definitely not for me.

  25. 5 stars
    I added 1 medium red pepper instead of the apple and it came out amazing. This recipe is perfect for customizing.

  26. 5 stars
    Soooooo good! We ate every last bite!

  27. 5 stars
    This soup was amazing. It was so buttery and velvety and hardy. Delicious

  28. 5 stars
    OMG yum! I was heavy handed on the cayenne and pepper, so mine is intentionally pretty spicy. It is AMAZING!! Cooked mine on the stove top. Super fast. I’m on my third bowl! Can’t stop eating it!! lol

  29. I ended up having more squash than I needed and spiced it up ended up adding a can of coconut milk and it ended up wonderful very smooth with a spiced creamy finish tasted like r estaurant quality
    Very good recipe

  30. I can’t wait to try this recipe later today. But you don’t indicate how much coconut milk to use with this amount of squash — help!

  31. 5 stars
    WOW! This soup is amazing! Thank you. I love the choice of ingredients. I used BN squash, shallots, garlic, carrot, 1/2 apple, my homemade fermented hot sauce, salt and pepper, cinnamon, sage and nutmeg. I used a medium yellow potato for creaminess.

  32. 5 stars
    I added shredded carrots, yellow squash, and sweet potatoes. It turned out amazing! I definitely want to try this with some pumpkin and acorn squash next time. Quick and blended with immersion blender was perfect texture.

  33. 5 stars
    So good that I would like to make again and have portions for lunches. Can it be frozen?

  34. Does this recipe freeze and if so how long?

  35. 5 stars
    I loved it! Didn’t have any carrots :-o but it came out yummy anyway! I’ve tried several versions before and his is a winner. I will make it again very soon.

  36. can this be made with canned pumpkin puree? It looks amazing – thank you for another great recipe :)

  37. 5 stars
    Amazing recipe! Delicious soup!

  38. A little too spicy so might tone down the cayenne and would peel apples as there were chunks of apple peel that the immersion blender didn’t purée. Also ended up adding coconut milk to the pot which seemed to have no affect. Would definitely consider for thanksgiving but wondering if anyone doubled the recipe?

    • I doubled it. I sauteed the onion and garlic as suggested and also peeled the apple before adding. I used my blender to puree in batches. I strained the liquid first and only added the vegtables + whatever liquid I needed to blend it smooth . Then I added all the liquid and puree back together in a big stock pot. I would serve the coconut milk only as a garnish drizzled on top of the soup. It reheats and store well.

  39. 2 stars
    Decided to make this from the great reviews. I must say I was rather disappointed. If I were to make it again, I would cut way back on the garlic. I would even omit it. I found it to be very heavily garlic flavored. I would definitely add more salt and a lot more cinnamon.

  40. 5 stars
    Delicious! I made as directed except I didn’t have any garlic. It was warm, cozy and comforting on a cold, gray Nebraska day. Thank you for another wonderful recipe.

  41. 5 stars
    This is my third time making butternut squash soup in the crock pot, 1st time was curried and too hot for my coworkers potluck. 2nd time I went with your recipe but it seems the apple was too sweet for them. Third time’s the charm… like Goldilocks and the porridge LOL. I swapped out the apple for a red bell pepper, paprika in place of cayenne, a dash of ginger (just because) and NO garlic… thumbs up! Seasoned croutons for garnish. It freezes very nicely, thanks for a great recipe!

  42. 5 stars
    Can you freeze left overs?

  43. 5 stars
    Made this on the stovetop, and it couldn’t have been easier! My Vitamix blended the soup perfectly (I did separate into 2 batches). I made mine with roasted brussels sprouts and beer bread and it was quite a filling dinner. Except for the butter and honey, which are easily substituted, an entirely vegan meal!

  44. 5 stars
    This is absolutely delicious! I didn’t have sage or coconut milk, so i left them out. I did use a little whipping cream in place of the coconut milk. By far my favorite way to eat this is adding baby arugula to the bowls and pouring the hot soup on top to wilt. Fabulous!

  45. 5 stars
    Many Thanks for posting this recipe, I will must try to home. I hope you will upload more this type of recipes.

  46. 5 stars
    I’ve always struggled to get my butternut squash soup to taste just right, a little sweet, a little savory and a little spicy. This recipe hit just the right note – perfection! The apples did the trick for me. This will be a favorite of mine for the winter.

  47. 5 stars
    This soup is mind blowing. Made the first batch overnight in my slow cooker and the second batch is currently melting into this delicious goodness. Do not hesitate to make this – I am thrilled with the taste, texture and color. It will be a great addition to my grandson’s first birthday party tomorrow – a grilled cheese and soup bar! This is perfection and he deserves nothing less. No changes to this recipe.

  48. Made it in an instapot. It was way too thick. Doubled the broth, used chicken instead. Then once I used the submersible blender, it was still too thick. So, I added about 1/3 cup of heavy cream. Voila’ perfection.

  49. 4 stars
    Just made this soup, it was delicious!
    I omitted the coconut milk (just didn’t have any) and cayenne.
    Cooked stove top and used an immersion blender, leaving it a little chunky.
    Great for a cold fall evening, definitely making again!

  50. 5 stars
    This soup is awesome!! I roasted the squash, carrot, and onion first. Then simmered all on the stove as instructed. I doubled all of the spices except the cayenne. As it cooked, I added approximately another cup of vegetable stock (mine looked like it was cooking too dry for my preference). I cooled it down for a bit, then “pulsed” it in my NINJA in 2 batches using the exact amount of coconut milk suggested. OMG! The flavors are incredible! First time adding apple and I will definitely use this recipe as my “go to”.