Home » Recipes » Soups » Creamy Butternut Squash Soup
by Taesha Butler on Apr 17, 2020 (updated Oct 13, 2023)
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4.92 from 58 votes
ThisButternut Squash Souprecipe is easy to make, creamy in texture, and full of warm fall flavors. Naturally gluten free, vegetarian and easily dairy-free, this cozy soup can be made in your slow cooker, Instant Pot, or on your stovetop and is perfect with a side of crusty bread or simple sandwich for a satisfying dinner.
Soup season
A simple veggie-loaded soup is my favorite thing to curl up with at the end of a busy day during the cooler months and there is nothing that tastes more like fall to me than a creamy, dreamy bowl of Butternut Squash Soup.
One Friday morning, years ago, my family and I were headed out of town on a week long vacation. I was desperately trying to clean out the fridge and pantry so that nothing went to waste and dinner needed to be planned before I headed off to work, or else we would (inevitably) end up getting takeout. I looked over at the ingredients that needed to be used. A butternut squash and an apple stared back at me. Hmmmmm. There was possibility there. I opened the fridge. A few big mason jars of broth I had made rattled on the door of the fridge. I had planned on sticking them in the freezer before we left, but I had a much better idea now.
This Butternut Squash Soup recipe is easy to make, creamy in texture thanks to blending in a little added Greek yogurt, is full of flavor and is so cozy that it basically feels like a hug from the inside out. It is naturally gluten free and vegetarian, but it can also be made dairy-free when you sub the yogurt with coconut milk…so it is perfect to share with a crowd of varying eating styles. Made with carrots, a whole butternut squash and a tart Granny Smith apple to balance out the sweetness of the squash, this soup is brought next level in flavor by the addition of thyme, onion and garlic. Perfect to make as part of meal prep or to stock your freezer with, this cozy soup is a TNN house staple.
Note to my longtime readers:
Are you a TNN regular and does this recipe look a little different to you? That is because it IS different. This Butternut Squash Soup was one of my first recipes and, like any skill, I have gotten better at making recipes over the years. After some iffy reviews on the old soup recipe, I decided to give this recipe a redo and create (what is now) my FAVORITE Butternut Squash Soup recipe.
However, I also know many of you loved the original and I don’t want to take that away from you. I’ve put the original recipe in the NOTES section of the recipe card so you can still have access to it. 💚
How to make this soup: a step-by-step visual guide
Suggested Adaptations
- Use a different kind of apple. I love how the tartness of the Granny Smith apple balances out the sweetness of the squash, but you can use a different apple if you like. I suggest a Gala or Honeycrisp.
- Want to spice things up? Add 2 teaspoons of curry powder for a curry flavored soup. Or for a sweet spiced soup, add ½ teaspoon of ground ginger and ¼ tsp ground nutmeg.
- Like a sweeter squash soup? Add one or two tablespoons of maple syrup, honey, or brown sugar. Or add an extra apple or two to the recipe.
- Make it dairy-free & vegan by using coconut cream instead of Greek yogurt.
- Make it in your Slow Cooker or Instant Pot.
How to store this Butternut Squash Soup
One of the best parts about most soups is that they make for wonderful leftovers….and this Butternut Squash Soup makes for the most delicious meal prep recipe! Once cooked and blended, let your soup cool completely. Transfer it to an air-tight container and store in the fridge for up to 4 days.
You can also freeze this Butternut Squash Soup for up to 2 months.
Other veggie-loaded soups you will want to make for your family
- 30-Minute Creamy Carrot Red Lentil Soup
- One-Pot Unstuffed Cabbage Soup
- Veggie-Loaded Tortellini Soup (vegetarian)
- Vegan Leek Potato Soup
Did you try this Butternut Squash Soup and now you’re hungry for more?
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4.92 from 58 votes
Creamy Butternut Squash Soup
Yield: 6 servings
Prep Time: 15 minutes mins
Cook Time: 25 minutes mins
Cuisine: American
Course: Side Dish, Soup
Author: Taesha Butler
ThisButternut Squash Souprecipe is easy to make, creamy in texture, and full of warm fall flavors. Naturally gluten free, vegetarian and easily dairy-free, this cozy soup can be made in your slow cooker, Instant Pot, or on your stovetop and is perfect with a side of crusty bread or simple sandwich for a satisfying dinner that the whole family will love.
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Ingredients
- 2 Tablespoons olive oil or avocado oil
- 1 cup chopped onion
- 2 cloves garlic, roughly chopped
- 2 large carrots, peeled and diced small
- 2 teaspoons salt, or to taste
- 1 large Granny Smith apple
- 3-4 pounds butternut squash, (about 1 large squash), peeled, seeds removed, and diced
- 2 sprigs fresh thyme, or 1 teaspoon dried thyme
- 2½ cups low-sodium vegetable broth, or chicken broth if vegetarian is not needed
- ½ cup Greek yogurt, or coconut cream for dairy-free option
- ground pepper, to taste
- Optional garnishes: toasted pumpkin seeds, extra yogurt or coconut cream
Equipment
Immersion Blender
Instructions
For Stovetop
Add the oil to a large pot or Dutch oven over medium-high heat.
Add the onion, garlic, carrots, and 1 tsp of salt. Stir occasionally until the vegetables have started to soften and get lightly browned around the edges, 3 to 4 minutes.
Stir in the apple, squash, the leaves from the thyme sprigs and remaining teaspoon of salt. Pour in the broth then bring the pot up to a simmer and cover. Simmer until the squash is very soft, about 20 minutes.
Turn off the heat then use an immersion blender or blender in batches to puree the soup until it’s smooth. Blend in the yogurt then taste the soup and add more salt and pepper as needed.
Serve warm topped with optional garnishes. Soup can be stored in the fridge for up to 4 days or frozen for 2 months.
For Slow Cooker
Add all the ingredient except the yogurt/coconut cream to your slow cooker. 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.
Use an immersion blender or blender in batches to puree the soup until it is smooth.
Blend in the yogurt/coconut cream then taste the soup and add more salt and pepper as needed before serving.
For Instant Pot
Add the oil and cook the onion, garlic, and carrots on the SAUTE function. Stir occasionally until the vegetables have started to soften and get lightly browned around the edges, 3 to 4 minutes.
Stir in the apple, squash, and the leaves from the thyme sprigs (or the dried thyme). Pour in the broth then cancel the Saute function, secure the lid, and then set to Manual high pressure to 12 minutes.
After cook time is up, carefully quick release the pressure and remove the lid.
Use an immersion blender or blender in batches to puree the soup until it is smooth.
Blend in the yogurt/coconut cream then taste the soup and add more salt and pepper as needed before serving.
Notes
Are you a TNN regular and does this recipe look a little different to you? That is because it IS different. This Butternut Squash Soup was one of my first recipes and, like any skill, I have gotten better at making recipes over the years. After some iffy reviews on the old soup recipe, I decided to give this recipe a redo and create (what is now) my FAVORITE Butternut Squash Soup recipe.
I hope you love the new one as much as I do, but if you REALLY loved the old version…here it is for you to enjoy this soup season!
- 1 Tablespoon olive oil
- 1/2 yellow onion, peeled and minced
- 2-3 cloves garlic, minced
- 1 medium butternut squash, peeled, deseeded, and chopped (about 4-5 cups)
- 2 cups apple, chopped and cored
- 2.5 cups broth
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground allspice
- 2 bay leaves
- 3/4 cup coconut milk
- salt & pepper to taste
FOR SLOW COOKER
Heat the oil in skillet over medium heat. Once hot, add the onion and garlic. Cook about about 5 minutes and remove from heat
Combine sautéed onions and garlic with all ingredientsexcept coconut milkin slow cooker. Give it a stir to mix everything, cover, and cook on LOW for 7-8 hours or HIGH for 3-4 hours.
Once the soup is done cooking, remove bay leaves.
Using animmersion blender, blend the soup until it is very smooth and all of the apple and butternut squash pieces are pureed. If you don’t have an immersion blender, you can also puree the soup in your blender inbatches. Just be very careful when transferring the soup to blender, as it will be very hot.
Add the coconut milk to the soup, blending or stirring for a minute or two to combine.
Taste and add salt and pepper if needed.
Enjoy warm garnished with a little olive oil, cheese or extra salt and pepper. Let cool and store leftovers in fridge for up to 4 days or in freezer for months to come.
FOR INSTANT POT
Turn your Instant Pot’s to sauté function on. Heat the oil in pot and once hot, add the onion and garlic. Cook about about 5 minutes.
Add remaining ingredients to the pot
except the coconut milk/ cream.Stir everything to combine.
Place the lid on your Instant Pot and lock it into place. Make sure the valve on the top is turned to sealing. Cook on HIGH pressure for 10 minutes. It will take your pressure cooker about 10 minutes to build up pressure.
Once cook time is up, carefully switch the valve to venting and quick release the pressure. Remove lid from your Instant Pot. Remove bay leaves and discard.
Using animmersion blender, blend the soup until it is very smooth and all of the apple and butternut squash pieces are pureed. If you don’t have an immersion blender, you can also puree the soup in your blender inbatches. Just be very careful when transferring the soup to blender, as it will be very hot.
Add the coconut milk to the soup, blending or stirring for a minute or two to combine.
Taste and add salt and pepper if needed.
Enjoy warm garnished with a little olive oil, cheese or extra salt and pepper. Let cool and store leftovers in fridge for up to 4 days or in freezer for months to come.
Serving: 1.5cups, Calories: 201kcal, Carbohydrates: 39g, Protein: 5g, Fat: 5g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3g, Trans Fat: 0.002g, Cholesterol: 1mg, Sodium: 809mg, Potassium: 984mg, Fiber: 7g, Sugar: 12g, Vitamin A: 28155IU, Vitamin C: 54mg, Calcium: 147mg, Iron: 2mg
Dinner Instant Pot Slow Cooker Soups Vegetarian carrot squash
originally published on Apr 17, 2020 (last updated Oct 13, 2023)
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Comments
87 comments on “Creamy Butternut Squash Soup”
Leave a comment »
Marie —Reply
Do you need to peel the apples first?
Taesha Butler —Reply
Nope! Just core them and throw them in!
LynneN —Reply
Can you refrigerate and reheat, or freeze?
Taesha Butler —Reply
Yes! I often make this as a freezer meal or enjoy the leftovers for days
Caitlin —Reply
Ah man! It said combine all ingredients so I put in the coconut milk with everything! Will it still be ok?
Taesha Butler —Reply
Well look at that typo! Fixing it now! Yes, everything should be fine!
Mary —Reply
How much does this make?
Mary —Reply
Hi Taesha – I plan to make this and still wondered how much it makes approximately. Thanks!
Taesha Butler —Reply
I would say a generous 5 servings
Bobbi Osborn —Reply
Why use coconut oil? I don’t want to buy the jar just for 2 tbsp. Any substitutions, if I really need it?
Taesha Butler —Reply
You can use whatever cooking oil you prefer!
Beth —Reply
We’re freezing this in Mason jars for our road trip over Thanksgiving. Going to warm them up in gas station microwaves on the way. Super delicious. Thanks, Taesha!
Taesha Butler —Reply
Such a smart idea! I’m stealing that for our road trip this weekend!
Lindsay H —Reply
Thank you for this idea!! So smart and helpful.
Jaime —Reply
I think I saw you make this in your instapot on instagram. Do you remember how long it took?
Taesha Butler —Reply
I cooked it in the IP for 30 minutes on high pressure. And then I did a natural release! I should update the recipe with the IP instructions! Thanks for the reminder!
LLaurie —Reply
Hi! I am making it right now for my Mom. We don’t have coconut milk. Can without it?
Taesha Butler —Reply
I would highly suggest adding something in place of the coconut milk, otherwise the soup won’t be as creamy. Do you have almond milk or maybe some cashews you can blend up into a milk?
Katie —Reply
can I use evaporated coconut milk ?
Taesha —Reply
I’ve honestly never tried. But I would think so
Ali —Reply
My new favorite fall soup. Whole family loved it.Joanna —Reply
Made this last night and it was SO good and easy. Looking forward to making this often into the Fall/Winter months. Thank you!Taesha —Reply
I am so glad you loved it!
Katelyn —Reply
Do y’all think pear would be an okay substitute for Apple?
Taesha —Reply
Maybe? I’d be interested to hear how it turns out if you try it!
Cheryl —Reply
I made this recipe with items from my local CSA using the IP version. It was quick, easy and delicious! Perfect for fall!!Taesha —Reply
I love making it in my IP! I makes for a quick and cozy soup, even on a busy day! So glad you enjoyed it too!
Megan Christensen —Reply
is this more of a sweet or a savory soup?
Taesha —Reply
It is a balance of both flavors. If you are hoping for a more savory soup, you can skip the cinnamon and add some sage and remove the apples or just use 1!
Alaina —Reply
What type of apples do you recommend?
Taesha —Reply
I like to use gala apples, but any kind you enjoy should work well!
Sami —Reply
Hi there! Can I use beef broth or do we think that will be too weird? As well, can I use oat milk as a replacement for coconut milk?
Taesha —Reply
It might change the color a bit but I bet it would taste great! And I haven’t tried it with oat milk, but I think it would work! It might not be as thick as coconut and be sure the oat milk is unsweetened!
Maureen Larson —Reply
How to cook without a slow cooker or instant pot?
Jeannine —Reply
Just make it on the stove top in a big pot! That is what I did. Perfect.Taesha Butler —
So happy it was such a success for you, Jeannine!
Sean —Reply
Going to make this tonight, thought about garnishing it with roasted pecans. Thank you for this recipe, supper excited!Taesha —Reply
Enjoy! Love the idea of the roasted pecans!
Laura —Reply
I’ve made this several times recently, and it’s fantastic! My 2 year old has requested it several time, and asked for it for breakfast the other day when she saw it in the fridge. So good!Taesha —Reply
I am so glad you and your family enjoy it so much! It is on the menu for this week too!
Rachel Schowalter —Reply
Have you ever added shedded or cubed chicken to this?
Taesha —Reply
No but that sounds delicious!
Rita —Reply
Cooking time and consistency is good. Flavour is off for me, too sweet. I followed the recipe exactly. Unfortunately won’t make it again.Taesha —Reply
Hi Rita! Glad you tried it. Totally get that not every recipe is for everyone. We all have different taste preferences.
Taesha —Reply
Green apples are quite sour and I don’t know how well they would work in this.
Anna —Reply
What can you serve with the soup to complement it?Taesha Butler —Reply
I love to add cooked quinoa to the cooked soup or have added shredded chicken too. I often serve this with a sandwich when having it for dinner.
Jeannine —Reply
You can serve a side salad and thick French bread! And maybe some good cheese!
Reena Bansal —Reply
Classic and easy, yet so full of flavor. I love the various options provided in the recipe by adding various seasonings at the end. Definitely enjoyable!Taesha Butler —Reply
I am so glad you enjoyed, Reena!
Aline —Reply
This was a hit! I had to change a few things because i realised mid- cooking that I didn’t have any coconut milk ,nor cream, so I put some milk and a medium sized potato ( cooked in a few minutes in the microwave) and it was delicious and also approved by my 2 and 6 years old – which is an achievement when it comes to soup. I also made crispy chickpeas as a topping.Taesha Butler —Reply
Oh yum! I love that topping idea and I am so glad it was a success!
Jason Moser-Wilcox —Reply
We tried it tonight for the first time. It was delicious, and the only flaw was my own, in that I blended it too long, so it turned out pretty runny. Some fresh bread from the bakery was perfect to sop up all the tasty liquid.Taesha Butler —Reply
Love some amazing bread with this soup! Glad you enjoyed.
Tana —Reply
Made this tonight and my family thought it was delicious! My daughter said it reminded her of pumpkin pie! Definitely a great fall soup that will be made again! Thank you Taesha! 🍁Taesha Butler —Reply
I am so glad, Tana!
Maurine —Reply
Made this tonight with honey crisp apples and was amazing! Paired with grilled ham, gruyere, and apple sandwiches. Fun fact for the lazy like me the green pre cut bag of squash at trader Joes is exactly 5 cups!
Taesha Butler —Reply
Yay! I am so glad you enjoyed it and your dinner sounds amazing!
Heidi —Reply
Hoping to make this tonight and VERY excited for it – can I cook it on the stovetop? Or would you recommend only in slow cooker or IP for tomorrow?Taesha Butler —Reply
Hi Heidi! I haven’t tested this on the stovetop yet but I bet it would work. I’d simmer everything together on the stovetop for about 30 minutes or until the squash was tender enough to puree!
Heidi Brambrink —Reply
This soup is amazing! I do not like squash at all but I was wanting to try something new…I am hooked! I made a batch just for myself to bring for work lunches. The only thing I do different is add 3 apples instead of 2 cups. Thank you for this amazing recipeTaesha Butler —Reply
I am so glad, Heidi! Yay for finding recipes that helps us love veggies in a new way!
Charlotte —Reply
This was so so good. Creamy and thick. Such a good idea to use coconut milk. Took me 30 minutes to makeTaesha Butler —Reply
So happy you enjoyed it, Charlotte! I love the coconut in this one, too!
Maureen Larson —Reply
If you don’t have an instant pot how do you cook in an Dutch Oven.
Maureen Larson —Reply
Very good.Taesha Butler —Reply
I haven’t made this one on the stove top, but I’m sure it can be done. I’d say cover and simmer for 25-30 minutes or until the squash is fork tender.
Jayme —Reply
Obsessed!! I made this recipe now three times. This week. And I’m not sick of it yet! It’s soooo good and super easy in the instant pot. I serve it with a dollop of sour cream and some pumpkin seeds on top. It’s definitely my new favorite!Taesha Butler —Reply
I am so glad you love it so much, Jayme! Love the toppings! Must try with my next batch. Thanks for taking the time to share!
Bonnie —Reply
Have everything except squash but have frozen butternut squash. Think I will use that and see what happens. Should work. Thanks!
Taesha Butler —Reply
Enjoy! Please let us know how it turns out!
Melissa Young —Reply
Did the frozen squash work? Did you do anything different?
Bonnie Martin —Reply
Yes it did but wasn’t pretty so I wouldn’t serve it to company as it took on a brown color. It was also very thin probably due to the excess water. However, it was very good and I had two bowls as well as my husband so I would definitely make it again. I will one day try it with the regular squash but too lazy right now. LOLOh and one last note. Putting the coconut milk in made it curdle and I know there is a method to make sure that doesn’t happen so just beware. Didn’t affect the taste though.
Very tasty.
Caitriona —Reply
What would be a good substitute for allspice in this recipe?
Taesha Butler —Reply
Ground nutmeg would probably work
Whisper Coots —Reply
Can I use frozen squash instead of fresh ?
Taesha Butler —Reply
I would thaw it out first before adding, but it should work!
Taesha Butler —Reply
Gross? Seriously? I 100% am okay with not everyone liking my recipes, but this recipe has 5-star reviews from many other people before you. So, maybe it is just not your taste preference….that doesn’t make it gross. It makes it not for you. Leave the 1 star review because it is not your liking but don’t insult a food other people enjoy by calling it gross.
nancy visconti —Reply
Since cutting up a butternut squash is difficult for MOST people like me, I’ve made life easier for this soup. I roast the squash…then…. scoop out the flesh & proceed with the recipe. This does not affect the taste or texture. It works!!! Nancy Visconti
Taesha Butler —Reply
Love this tip, Nancy! Thanks for sharing!
Cyd —Reply
Had to make something for this beautiful Fall day, and this soup was perfect! I added curry (be careful) and cooked in the crockpot. I also peeled the apple. The hardest part was smelling it all day! Yum!Taesha Butler —Reply
Oh man, I bet that was delicious torture! SO glad you enjoyed it, Cyd! Thanks for taking the time to leave a review. Much appriciated.
Dawn —Reply
This was sooo good and easy to make. We added pepitas on top which gave us a little something to chew with the soup. My husband, who isn’t really a soup guy, really liked it too, which says a lot. We love your recipes.Taesha Butler —Reply
So happy to hear all of that, Dawn!
Lisa —Reply
Was a great easy recipe! I would make again. The only thing it needed for me in the end was some acid, so adding a squeeze of lemon to individual bowls really makes a difference!Taesha Butler —Reply
Glad you enjoyed it! I bet lemon would be delightful in this!
Lisa —Reply
This soup is SOOO DELICIOUS!! I had extra butternut squash and wondered how it would be…not convinced I’d even like it, but it was AMAZING!! I actually roasted all the squash, onion, carrots, garlic and apples in a cast iron skillet before adding everything to a soup pot and finishing it up. I’ve never been disappointed with one of Taesha’s recipes!
