This easy butternut squash soup recipe is perfectly creamy, velvety, and full of sweet and savory autumn flavors. Instant Pot, Crock-Pot and stovetop options included.
The Coziest Autumn Soup
Is there a more quintessentially autumn meal than a cozy bowl of butternut squash soup? ♡
On a particularly chilly day this past weekend, we made our millionth batch of my mom’s butternut squash soup recipe to share with friends who came over for dinner. As always, this vibrant, nourishing, velvety soup delivered all the fall comfort-food vibes and completely hit the spot. It’s just perfect this time of year!
One of the best things about this butternut squash soup is that it’s naturally gluten-free and vegan, which makes it a great option for hosting (especially around the holidays). It’s also easy to make in the Instant Pot, Crock-Pot, or on the stovetop, so you can take your pick. Most importantly, it’s perfectly balanced with sweet-and-savory autumn flavors and absolutely delicious. Thousands of readers have made this one over the years and agree!
Best Butternut Squash Soup Recipe | 1-Minute Video
Recipe Tips
Here are a few tips to help make the best butternut squash soup every time:
- Aim for silky-smooth. Blend longer than you think—an extra 30–60 seconds makes it ultra-velvety.
- Balance the sweetness. Granny Smith adds brightness; a squeeze of lemon at the end can perk flavors right up.
- Salt matters. Different brands of broths vary in saltiness, so season in layers and finish with a final pinch to make flavors pop.
Recipe Variations
Feel free to try these easy twists to customize the recipe and make it your own:
- Roast the veggies: Roast the squash, carrot, and onion at 425°F until caramelized, then blend for deeper, sweeter flavor.
- Make it smoky: Swap cayenne for chipotle chili powder and finish with a sprinkle of smoked paprika.
- Use cream: Sub heavy cream or half-and-half for the coconut milk for an ultra-silky, dairy-based finish.
- Go Thai-inspired: Stir in 1–2 tablespoons red curry paste and 1/2 teaspoon ground ginger; finish with lime and cilantro.
- Go Mexican-inspired: Omit sage/nutmeg and add 1 1/2 teaspoons ground cumin plus a pinch of chipotle; serve with lime and cilantro.
- Brighten it up: Add a squeeze of lemon juice or a splash of apple cider vinegar to balance sweetness.
- Have fun with toppings: Try toasted pepitas, roasted chickpeas, crispy sage, chili crisp, coconut milk swirl, croutons, or Parmesan.
FAQ
Yes, you will need about 4 to 5 cups diced raw butternut squash, which roughly equals about 2 pounds. Feel free to use fresh or frozen!
Definitely! Let it cool completely, portion into airtight containers, and freeze up to 3 months. Thaw overnight and rewarm gently, adding extra broth if needed.
If you feel that the soup is too sweet, feel free to add a pinch more salt, a squeeze of lemon, or an extra dash of cayenne or black pepper to balance the sweetness.
Sure. Kabocha, honeynut, or sugar-pie pumpkin all work well. They’re often a bit sweeter/drier, so feel free to add a splash of broth or lemon juice if needed.
More Vegetarian Soup Recipes To Try
Looking for more cozy vegetarian soup recipes to make this season? Here are a few of our favorites:
- Cozy Autumn Wild Rice Soup
- Broccoli Cheese Soup
- Potato Leek Soup
- Quick Black Bean Soup
- Tomato Feta Soup
Butternut Squash Soup
Ingredients
- 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 3 pound*) 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:
- 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.
- 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.
- 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.)
- 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:
- Slow cook: Add the oil (optional), onion, garlic, vegetable broth, carrot, apple, butternut squash, sage, cayenne, cinnamon and nutmeg to a small (3-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.
- 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.)
- 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:
- 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.
- 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.
- 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.)
- 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
Did you make this?Let me know how it turned out in the comments below!
Hayley — I had to write again to say I just finished putting a double batch into my crock pot and already the house smells like heaven and feels like, well, Christmas! Ok I’m jumping the gun: Thanksgiving. I’m a little excited. ;-) I just texted my college aged daughter and mentioned the soup. She is coming home tomorrow night. Before we “hung up” she said, “Mom, will I have to wait until Thursday to have some soup or can I try it when I get home??” ;-)
I wish people were not afraid of the apple and the coconut milk! In my search for a new soup recipe this Thanksgiving, I picked yours specifically BECAUSE of the apple! It struck me as creative and unique. In fact, it is absurdly delicious. I already loved the soup before I stirred in the coconut milk, but when I did — OH MY WORD. Put it right over the edge. Thank you again for so much fun and such delicious excitement.
Suzanne
Hi Suzanne! This is actually Ali’s recipe (as are all of the other recipes on the blog), but we’re so glad to hear you enjoyed this soup! Thanks for taking the time to share. :)
Thanks for the recipe – I am always looking for new squash soup recipes :) Love this one and going to try It! My favorite so far is squash soup asian style with lemon grass flavor :) xoxo Katie
You’re so welcome Katie, we hope you like this one! :D
This is hands-down the best butternut squash soup I’ve ever made. THANK YOU! I did a trial run of this before I make it for 25 or so on Thanksgiving — it cooked overnight last night and I just put the finishing touches on it. The coconut milk is fabulous in it! Can’t wait to hear the oohs and aahs! Thanks again!
Thanks so much Suzanne, what a nice compliment! We’re happy you enjoyed it so much! :)
Made this today. It was lovely. I am not to good with smooth soup. But will make this again.
Thanks Liese, we’re happy you enjoyed it!
I really love this soup. I like the addlition of apple and of the spices. I have never tried this. Thanks for this recipe looks so delicious!
You’re so welcome Alida, we hope you enjoy it!
Delish! It’s a crime that it’s so easy yet out if this world goooood!
Thanks Danielle, we’re so happy you’re a fan! :D
Grrrr. I put the coconut milk in the crock pot to cook. Here’s to letting a 3 yr old distract me….
Oh no! We hope it still turned out okay!
Can I freeze this soup? Someone said the coconut milk might change and taste wierd if I did.
Soups with a lot of dairy typically don’t freeze well (the texture will change). However, since coconut milk is non-dairy, this soup will freeze better than if it were made with regular milk. We would actually make it without the coconut milk if you’re planning on freezing it right away), then thaw, add the coconut milk and reheat. We hope this helps!
This looks great how well does it freeze?
Thanks Leslie! We think this would freeze well, especially if you wait and add the coconut milk later, after its thawed (while you’re reheating). We hope this helps and that you enjoy it!
hi there,
I’m very excited to try this recipe. However, I would like to double or triple this as I usually make a huge pot of soup for lunches. Can I double or triple this recipe using only one butternut squash ?
Hi Martina! We think you should be able to double this using one large butternut squash, however if you’re going to triple it, you will most likely need two. We hope you enjoy!