BEST Butternut Squash Soup Recipe | Stovetop, Instant Pot or Crock-Pot (2024)

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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.

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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!

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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 ofgarnishes: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:

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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 usean 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!

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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 recipehere 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

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More Favorite Soup Recipes:

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

  • Cozy Autumn Wild Rice Soup(also vegan)
  • Broccoli Cheese Soup
  • Potato Soup
  • Ultimate Chili
  • Lighter New England Clam Chowder
  • 5-Ingredient White Chicken Chili
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BEST Butternut Squash Soup Recipe | Stovetop, Instant Pot or Crock-Pot (6)

Butternut Squash Soup

5 Stars4 Stars3 Stars2 Stars1 Star4.8 from 496 reviews

  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Total Time: 50 minutes
  • Yield: 6 -8 servings 1x
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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 androughly chopped
  • 1 Granny Smith apple, cored androughly chopped
  • 1 medium (about 34 lb) butternut squash, peeled, seededand 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.

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posted on November 11, 2021 by Ali

Christmas, Crock-Pot (Slow Cooker), Dairy-free, Gluten-free, Main Dishes, Soups / Stews, Thanksgiving, Vegan, Vegetarian

1,367 Comments »

BEST Butternut Squash Soup Recipe | Stovetop, Instant Pot or Crock-Pot (2024)

FAQs

Is it better to slow cook or pressure cook soup? ›

Slow cookers and pressure cookers come in a variety of sizes up to eight quarts, but pressure cookers need extra room inside the pot for the steam to accumulate, which limits the batch size. If you have a large family or plan on making soups and stews you can store for later, you may be better served by a slow cooker.

How does Martha Stewart make butternut squash soup? ›

Melt butter in pot over medium heat. Cook onion, stirring occasionally, until softened and golden, about 15 minutes. Add squash, thyme, 1 tablespoon salt, broth, and water; increase heat to high and bring to a boil. Reduce heat, cover, and simmer until squash is tender, 12 to 15 minutes.

Does soup taste better in slow cooker? ›

Slow cookers can transform a few simple ingredients into the most delicious soups by simmering them for hours. This low and slow cooking allows the flavors to mingle, creating rich, flavorful soups perfect for chilly days, nights, or any day you want to enjoy a bowl full of goodness.

Does soup taste better in a pressure cooker? ›

One secret some chefs use for intensifying flavors can actually be found on the counters or shelves of many home kitchens: a pressure cooker. Cooking quickly under high pressure magically concentrates the flavors of ingredients, producing memorable tastes in just minutes.

What are the disadvantages of pressure cooking? ›

Disadvantages of cooking food in a pressure cooker

However, starchy foods may form acrylamide, a harmful chemical, when pressure cooked. Consumption of this chemical on a regular basis may lead to health issues like cancer, infertility, and neurological disorders.

How does Rachael Ray cook butternut squash? ›

Preheat the oven to 425 degrees F. Halve the squash lengthwise, scoop out the seeds and drizzle with EVOO. Sprinkle with salt, pepper and fresh nutmeg and roast until just tender, 30 to 35 minutes. Remove from the oven and let cool slightly.

Why does my butternut squash soup taste bitter? ›

Why does my butternut squash soup taste bitter? Some butternut squash is more bitter than others, which may cause your soup to taste slightly bitter. If this is the case, try adding a bit more honey.

How does Jamie Oliver cook butternut squash? ›

Method. Preheat the oven to 180ºC/350ºF/gas 4. Wash and dry the whole squash, then place on a baking tray. Pierce once or twice with the tip of a sharp knife, then bake in the oven for 1 hour 30 minutes, or until golden and very soft.

Does slow cooker taste better than pressure cooker? ›

Pressure cookers are also better at breaking down tougher connective tissue and extracting flavors from bones for stock, while a slow cooker doesn't build enough heat to achieve the same results.

How can I deepen my soup flavor? ›

Brown or Sear the Meat

If you are adding meat to a soup, sear or brown it in a sauté pan before you add it to the soup. This adds a deeper savory flavor to the whole soup. This trick is especially useful for things like chicken and sausage, which can sometimes get bland and rubbery while floating in a brothy soup.

What are the 5 basic principles to be followed in making delicious soup? ›

  • Answer:Basic principles and steps in preparing soup Choose the type of meat - anything that can match the soup's base such as chicken, beef, fish or vegetables. ...
  • Ingredients to Add at the End. ...
  • Cut All Ingredients to the Same Size. ...
  • Take the Time to Brown Your Ingredients. ...
  • Use Less Liquid. ...
Apr 21, 2021

Is it necessary to peel butternut squash before cooking? ›

Can You Eat Butternut Squash Skin? It's important to note that while many people choose to remove butternut squash skin (and this is best practice for soup making, where you want smooth results), you can 100% eat roasted butternut squash skin. Slice butternut squash into crescents and roast it with the skin on.

Should you roast butternut squash cut side up or down? ›

Cooking butternut squash halves
  1. Preheat the oven to 400F. Cut off ¼" from the top and bottom of the butternut squash. ...
  2. Line a baking sheet with parchment paper and place the butternut squash halves cut side down. Bake for 50-60minute or until tender.
Oct 23, 2021

What makes a good butternut squash? ›

When choosing one at the store, be sure to select one with a creamy tan color. Light surface scratches are normal, but avoid choosing one with soft spots, bruises or cuts. Butternut squash should also have a matte finish. If it's shiny, it means it was picked too early.

Which is better, slow cooking or pressure cooking? ›

Slow cookers are much better for cooking root vegetables and tough cuts of meat because the long, low-temperature cooking process is great for adding moisture and breaking down fat. Pressure cookers can get hot enough for meats and vegetables to brown in them when cooking, but slow cookers can't.

Is stew better in slow cooker or pressure cooker? ›

Taste: For overall taste, the pressure cooker was the hands-down winner. Beef, carrots, and potatoes all retained their rich flavors. After 8 hours in the slow cooker, they emerged bland and seemed to need salt.

How long do you can soup in a pressure cooker? ›

For weighted gauge pressure canners at 0-1000 feet, process at 10 pounds pressure - 60 minutes for pints and 75 minutes for quarts. At higher altitudes, process at 15 pounds pressure. For dial gauge pressure canners at 0-2000 feet, process at 11 pounds pressure – process 60 minutes for pints and 75 minutes for quarts.

Why does soup taste better the longer you cook it? ›

An array of salty, umami, tangy elements move in and out of the components in the soup or stew, balancing and integrating the overall flavor. Cooking beans in broth allows them to absorb some flavor from their surrounding liquid; but letting them sit for hours in the broth does a much more complete job.

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