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!

BEST Butternut Squash Soup Recipe | Stovetop, Instant Pot or Crock-Pot (4)

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

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

FAQs

How to make butternut squash soup less bland? ›

I use ground sage and nutmeg which both enhance the flavors of butternut squash and bring out its natural sweetness. Stir in full-fat coconut milk to make this soup extra-creamy, and don't forget the salt and pepper!

Is butternut squash soup good for blood pressure? ›

It can help your blood pressure.

Butternut squash is high in potassium, which can help keep your blood pressure in check. Managing your blood pressure can reduce your risk for stroke and heart disease. Its fiber helps with blood sugar. Butternut squash contains a type of fiber that's not digestible.

Do you need to peel butternut squash for soup? ›

You can eat the skin, so there's no need to peel it. Simply halve it, scoop out the seeds and chop it into chunks, then roast it and add it to a warm winter salad or throw it into curries, stews or soups. You can also roast the seeds and eat them as a snack or sprinkled over a finished dish.

How can I thicken my butternut soup? ›

How do I thicken butternut squash soup? If you find the soup is too thin, try adding pureed white beans to the soup. You can also use a small amount of cornstarch or arrowroot powder mixed with water (called a slurry) to thicken it up. Use a 1-to-2 ratio (for example, 1 teaspoon of cornstarch to 2 teaspoons of water).

How to improve the taste of butternut squash soup? ›

Yellow onion and garlic – These veggies add delicious depth of flavor. Fresh sage and rosemary – I don't reach for rosemary as often as some other fresh herbs, but I absolutely love it here. Along with the sage, it makes this soup cozy and complex.

How to spice up bland butternut squash soup? ›

Season soup with cayenne pepper, allspice, nutmeg, ginger, salt, and pepper. Stir in half-and-half cream and sherry. Cook and stir over medium heat until heated through; do not boil. Ladle into soup bowls and top each with a dollop of sour cream to serve.

Does butternut squash spike blood sugar? ›

No, butternut squash does not spike insulin levels. It is a low glycemic index food, which means it is digested and absorbed slowly, resulting in a gradual and steady increase in blood sugar levels. This slow release of glucose into the bloodstream does not cause a significant spike in insulin levels.

What does butternut squash do for the gut? ›

Butternut squash contains considerable amounts of fiber, which can help you keep a healthy weight and regulate bowel movements. It's known to help prevent colorectal cancer while the beta-carotene in butternut squash can also improve eye health.

What does butternut squash do to the body? ›

Butternut squash offers nutritional values like vitamin A, potassium, and fiber. Health benefits of this winter squash include managing high blood pressure, preventing asthma, and promoting healthy skin and hair. Contrary to the name, winter squash is grown in the summer and harvested in the fall.

What to pair with butternut squash soup? ›

Try some of these sandwiches to pair with your creamy butternut squash soup.
  1. Brie and Apple Grilled Cheese. ...
  2. Turkey Pesto Sandwich. ...
  3. Bacon Turkey Bravo Sandwich. ...
  4. Fall Harvest Turkey Wrap. ...
  5. The Best Turkey Reuben. ...
  6. Roast Beef Sandwiches. ...
  7. Apple & Brie Grilled Cheese with Baby Greens. ...
  8. Grilled Turkey Cranberry Cream Cheese Sandwich.
Oct 14, 2022

Can dogs have butternut squash? ›

Generally, butternut squash is safe to feed to most pooches, unless your vet has advised otherwise. As a guide, we would recommend feeding small dogs no more than 1 or 2 teaspoons of butternut squash, whilst bigger dogs can eat up to 3 or 4 tablespoons of butternut squash.

How do you hack a butternut squash to peel? ›

Microwave Hack for Easier Butternut Squash Peeling

Simply slice off the top and bottom, poke the squash all over with a fork and microwave it on high for about 3 minutes. When it's cool enough to handle, peel the squash. The softened flesh will make peeling (and slicing) way easier.

Why is my butternut squash soup so bitter? ›

Why does my butternut squash soup taste bitter? The growing conditions of the gourd can impact the taste of the flesh. This may cause an elevated production of cucurbitacin in the squash, resulting in a slightly bitter taste. You can balance it with a little bit of salt and sweetener like honey or pure maple syrup.

Does heavy cream thicken soup? ›

Heavy cream

Use heavy cream as a keto-friendly thickening option for your soups and broths. Heavy cream has more fat than regular whole milk, so you can add it to your soup recipes without worrying about it curdling.

Why is my butternut squash soup gritty? ›

The flesh of the squash is soft and tender—perfect for a smooth pureed soup. Why is my butternut squash soup gritty? Under-cooked squash will make this soup more gritty than smooth. Make sure all of your vegetables (and fruits) are very tender before blending and you'll have effortlessly creamy soup every time.

How do I fix bland tasting soup? ›

Perk up a Bland Soup With Simple Pantry Staples

Add a splash of vinegar (any kind!), or a squeeze of citrus. Chances are, you could use a little more salt. Go ahead—it's ok. Salt perks up flat flavors and helps balance out bitter-tasting ingredients.

Why is my butternut squash tasteless? ›

If you pick too early, the flesh will not be fully developed and the squash will lack flavor and not be that wonderfully vegetal sweet that is the wonder of butternut, honeynut, delicata, acorn, pumpkin and kabocha, among dozens of other winter squash.

What can I add to soup to make it less bland? ›

Add acidic ingredients.

Foods that have a great deal of acidity, like lemon juice, vinegar, white wine, and tomato puree, can help liven up the flavor of bland-tasting bone and other broths. "The acidity of these ingredients works to complement and enhance the broth's flavors, not mask it.

How do you rescue bland soup? ›

If a soup is tasting bland in the bowl, consider adding acid rather than salt. A squeeze of lemon or lime, or a dash of yogurt or sour cream can add brightness to the bowl. Our Lemony Chicken Soup will make your mouth water.

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