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Butternut Squash Soup

5 from 18 votes

Make this easy butternut squash soup recipe for a healthy, creamy, comforting, and delicious Fall or winter dinner in a bowl!

Vegan Butternut Squash Soup

The best butternut squash soup recipe

This simple homemade butternut soup is so flavorful and so easy to prepare, you’ll find yourself wanting to make it over and over again.

Each year when the weather turns cooler and the leaves begin to fall from the trees, I look forward to kicking off the autumn season with a bowl of this sweet and flavorful soup, which has become one of my favorite Fall recipes.

Leftovers also freeze well, meaning you can cook just once and get a hearty and filling meal that’s instantly ready any time you’re in need of some wholesome comfort food.

Also make this Lentil Soup Recipe

Butternut Soup

Healthy butternut squash soup

One Pot
Whole 30
Gluten Free
20 Minutes

Butternut soup ingredients

The soup calls for 2 1/2 lb of butternut squash, which is about 1 medium squash, and you can either buy it whole or already chopped.

To save time, I usually buy the pre-chopped squash from Trader Joes. I also prefer to buy pre-chopped onion, because chopping onions makes me cry like crazy, so it’s well worth the few extra cents!

For the spices, I like to add minced garlic, fresh ginger, lime zest, and red curry paste.

Feel free to double up on the amount of ginger called for if you want a spicier soup, and you can also use powdered instead of fresh if you’d prefer.

While I sometimes include the optional apple and carrot for added depth of flavor and to pack the vegan butternut squash soup with even more Fall character, these ingredients are also fine to leave out. I especially love using coconut milk in this soup but have also had great results with lower fat milks, so free to use your favorite.

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Homemade English Muffins

My favorite way to eat this soup is with a toasted homemade English muffin from my Hello Breakfast ebook.

Or try it with these Applesauce Muffins.

Served with a large side salad, the soup makes a wonderful healthy weeknight meal or is also great for Christmas or Thanksgiving dinner.

The recipe is adapted from one I’ve been making for years and first posted back in December of 2013. It was originally inspired by a recipe from the Moosewood Restaurant Favorites cookbook.

The summer before my junior year of high school, I took a road trip to visit colleges along the East Coast of the US. One of the stops was Cornell University, located in the small town of Ithaca, New York.

I fell instantly in love with the rolling hills, the cascading waterfalls, the quaint shops, and with Moosewood, a popular vegetarian establishment named one of the thirteen most influential restaurants of the 20th century by Bon Appétìt magazine. I ate at Moosewood twice during the overnight trip and left the restaurant with a cookbook in each hand.

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Butternut Soup Ingredients

Roasted butternut squash soup

For a flavorful variation, you can also roast your butternut squash first if you’d prefer. (Have you noticed that you can have a lot of options with this recipe?!)

Simply cut the squash in half, then bake as desired. I roast butternut squash the same way I cook sweet potatoes: See How To Cook Sweet Potatoes.

Once roasted, combine with the other ingredients right before the blending step.

Butternut Squash Soup Recipe

Instant pot butternut squash soup recipe

Optionally, first set the pressure cooker to Sauté mode, and cook onion with a little oil or spray until it begins to brown (6-7 minutes). Add garlic and cook another minute. Add all remaining ingredients except optional spinach, and set to High Pressure for 8 minutes. Use Quick Release, then blend until smooth. Stir in spinach until it wilts, and serve.

Crock pot or slow cooker version 

Optionally, sauté onion with a little oil or spray until it begins to brown (6-7 minutes). Add garlic and sauté an additional minute. Combine all ingredients except optional spinach in a crock pot, and cook either on low for 7 to 8 hours or high for 3 1/2 to 4 hours, or until butternut squash is soft. Blend until smooth. Stir in spinach until it wilts, and serve.

Above – Watch the video of how to make butternut squash soup

The Best Creamy Healthy Butternut Squash Soup Recipe
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Butternut Squash Soup

This creamy homemade butternut squash soup recipe is a perfect Fall or winter healthy dinner.
Cook Time 15 minutes
Total Time 15 minutes
Yield 12 cups
5 from 18 votes


  • 2 cups chopped white or red onion
  • 2 tbsp minced garlic
  • 3 cups coconut milk or milk of choice
  • 2 tbsp Thai red curry paste
  • 3 1/2 tbsp chopped fresh ginger, or 2 tsp powdered
  • 1 tsp salt, and optional pepper to taste
  • 2 1/2 lbs peeled butternut squash (or 1 medium or sweet potato, chopped)
  • optional 2 carrots, peeled and chopped
  • optional 1 Granny Smith apple, peeled and chopped
  • 2 tbsp lime juice + 2 tsp lime zest
  • sweetener of choice, such as 3 tbsp pure maple syrup
  • only if not using canned coconut milk, I usually add 3-4 tbsp coconut butter, cashew butter, or oil for richness
  • optional, 3-5 oz raw spinach
  • coconut milk or vegetable broth as desired for a thinner soup


  • *For a smaller amount, feel free to halve the recipe. If you’d prefer to make this soup in an instant pot or crockpot, instructions for both of those methods are written earlier in this post. My personal favorite way to make this soup is using canned coconut milk, but it’s also delicious if you use another milk of choice (such as almond) and include the optional oil or coconut butter.
    Butternut Squash Soup Recipe: Sauté onion with either 1 tbsp oil or spray (or water for fat-free) until it begins to brown. Add garlic and sauté an additional minute. Combine all ingredients except the optional spinach, and bring to a boil. Continue boiling (a low boil, uncovered) until the squash is soft, about 10-15 minutes. Turn off the heat. Either transfer to a blender or use a hand blender to completely puree the soup. If using a blender, do it in two batches. If using the optional spinach, return the soup to the pot and add the spinach. Bring back to a boil and cook just until the spinach wilts. Serve either hot or cold. Leftovers freeze well.
    View Nutrition Facts


Also be sure to try this Veggie Burger Recipe.

Have you made this recipe?

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Published on November 27, 2019

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  1. becauseHeloves! says

    That looks like the perfect comfort food for a snowy night! I kind of love road trips, mostly because we usually drive to Disneyworld once or twice a year! It’s like ten hours away from home, but I’ve been so many times that Disney is like a second home (:
    P.S. I made your peanut butter sandwich bread with your gingerbread butter, added some molasses, ginger, and nutmeg, and OMG! The batter was great, but I haven’t tasted the actual bread yet. I hope it’s good!

      • Chocolate Covered Katie says

        Thank you both. To be honest, I couldn’t really figure it out either… but when I got emails from three different people, I had to conclude something in my word choice was offensive to a certain type of person… and obviously I don’t want that! 😕

        • Danielle says

          Was it because of the comment about waiting till the last minute to shop? If that’s what offended someone people need to chill out!

        • Betty Marsenison says

          About the folks who got their panties all in a wad on Thanksgiving: Don’t go crazy trying to work out anyone else’s insecurities. You’re fabulous! LOVE your recipes, and you’re SO precious. 😉

    • Joanna says

      Same here!! Cant see anything rude. Im pretty sure she was joking and being funny. People take things too seriously these days!!! Come on- it’s a post about pies!!! Haha

    • kate says

      Same here!! I tried and i can’t figure out how someone could twist it and make it remotely offensive! It’s sad that people can’t even let you be yourself on your own blog. Anyway, your recipes are amazing and i am in love with this blog. You are such an inspiration! You are literally changing lives 🙂

      • Alex says

        No really, I didn’t get it and now I’m curious because I’m not able to find whatever could be offensive. Could anyone tell me? 😛
        Anyway, the one and only way you won’t be offensive to anyone is to not talk or do anything. And we would all miss a lot 😉

        • HilJo says

          I reread the last post too, and I assume people were offended by her saying that some people may have put off thanksgiving shopping/planning till the last minute. Basically I would say it was nitpicking. People who already have their feather ruffled start imagining insults where none were intended.

    • tiffany r says

      yeah, I’m with you guys…I went back a re-read the post, nothing I could see as offensive…love, love LOVE this blog!! you inspire me to create, so thanks!

  2. Brianna says

    People were actually offended by your last post? Seriously? How uptight are people nowadays? Sheesh. . .Anyway, thanks for the recipe! I looovveee butternut squash in the fall/winter. It’s so good!

  3. janae @ bring joy says

    I was offended. Oh wait, I’m pretty sure you aren’t capable of being offensive Katie (hope you’re not offended by me saying that). 🙂

    LOVE butternut squash soup. & road trips are only good if they’re 3 hours or less. Beyond that, I get a little stir crazy, though listening to Harry Potter on audio helps.

  4. Nikki says

    Hey Katie!

    This soup looks amazing! With holiday dinners coming up, I was wondering how you survive as a vegan? Do you have any etiquette tips? Thanks!

  5. Noora says

    Thank you Katie! I have grown my own pumpkins this year and I still have a few ones left and I’ve been wondering what I’d do with them and now I know! Last time I made pumpkin&sweet potato soup 🙂

  6. Stacie P says

    I have read and reread your post a million times… I don’t get it. Are people just ashamed of their lack’o’plannin?? If they’re ashamed enough to send an email about what was clearly a joke, shame on them. And apparently they feel they aren’t doing something correctly if they took offense to a joke about their own habits. Haha your blog is awesome! I appreciate the healthy recipes!! You always at so creative!!!

    • Sarah says

      Same here. Has the post been changed at all? I mean, I read it when Katie first posted it and nothing caught my attention… Looking back and rereading I don’t see anything now either?!

        • Jaya Marina Bhumitra says

          As someone who has gone to the grocery store to do my Thanksgiving shopping at 3pm when the store closes at 4pm the day-of for the past several years, your post made me laugh. It was funny! And true. Let’s just say that last-minute shoppers have to be the most creative shoppers. 🙂 I can laugh at myself, would hope others could too.

  7. Lisa says

    This looks so tasty! I can never decide between butternut or pumpkin soup which one is my favorite – they are both so delicious.
    I don’t mind road trips that much…except if they are super long…then I will most likely get super impatient, but I totally prefer cars over planes. That’s for sure.

  8. Anna says

    Hmmm, just looked at your previous post. I don’t understand what’s so offensive about it?

    Soup looks great, can’t wait to try it! 🙂

  9. Stefanie says

    Oh my gosh, this looks like the perfect thing to make this week to offset all of my Thanksgiving over-indulgence! Yum!
    I get excited by the thought of road trips (mostly the snacks), but then I get really sick of sitting down after about 2 hours!

  10. jamie says

    Yes, yes, yes! As an Ithaca native, I could not agree more about Moosewood.
    Thanks for reminding me of this gem of a recipe!

  11. Catherine @ Chocolate & Vegetables says

    Butternut squash is one of my favorite soups for winter! I haven’t made a batch yet this year, but I think it might be time to remedy that problem 🙂

  12. Melissa says

    So I read your previous post twice and can’t figure out what was offensive about it – the part about people not planning ahead? Sorry if you got upset emails – I’m sure there were oodles more people that read your post and DIDN’T have an issue 🙂 In any case, it’s hard with things like emails and blogs where there’s no intonation, body language or facial expressions so things can easily be taken out of context, as I’m sure was the case with that. I love your posts and your emails, keep it up and don’t be discouraged!!

  13. Sarah says

    This post was very exciting for me, as I’m currently a student at Cornell University!! 😀 I have to agree that Moosewood is delicious, but the vegan options in Ithaca extend far beyond it! If you ever have the chance to visit Ithaca again, Greenstar Co-op= a vegan mecca!! && vegan cookie dough ice cream from purity ice cream is heaven. I grew up in a small town in Illinois where the only vegan option on most menus was a plain salad, so the abundance of vegan options here are a little overwhelming 🙂 I’ve been following your blog for a long time, and I love it!

  14. Katy says

    This soup looks delicious, and the photos are awesome Katie! Pinned for an easy meal sometime soon. I didn’t find your previous post offensive at all, I thought it was very funny and realistic. Hope you had a great Thanksgiving!

  15. Lauren says

    It’s ridiculous that people were offended by your post. Seriously, this is KATIE’S blog. If you’re in such a negative mood that you’re picking at every little word trying to twist the meaning to give you something to argue about, you should probably take a break. This is a POSITIVE place.

  16. Sarah says

    Ok, so I never comment, but had something to say for a change. First – wow, wth was offensive about that post? People are really just too sensitive. I’m sorry you have to deal with that. Second – I live near Ithaca and love it too! Third – find yourself some Molly Katzen cookbooks. She was a cook at the Moosewood and writes beautiful vegetarian cookbooks – I think you’d really like them (not vegan, but could be adapted I’m sure).

  17. Shari says

    Nothing offensive in your previous post. When people feel badly about themselves, they are often ultra-sensitive. You don’t need to apologize to everyone (unless maybe you get 50+ emails!) Just develop a standard, “Thank you so much for letting me know how this affected you” email and send it to the few people who complain.

    Your blog is awesome, by the way! If/when you publish a cookbook, I will buy it. 🙂

  18. Avra-Sha Faohla says

    I wasn’t offended at all by your previous post, but going back and re-reading it I do think I can understand why some people might be. People might read that as “I am practical and plan ahead, unlike the rest of you lazy procrastinators” which obviously is not what you meant. But, yeah, I think I understand people enough to not think they’re off their rockers for being offended.

    As for road trips, I love them! My family has been on several road trips to various national parks. The parks are definitely more fun than the actual driving (which can take hours and hours . . . once we even had a 40-hour stretch of driving!), but I don’t mind the driving too much. I just spend the time reading books!

    • Samantha says

      Ha! I kept re-reading that darn post to figure out what the issues was and I couldn’t figure out what was offensive so good to know. 🙂 Then again, I hadn’t done any Thanksgiving pre-planning so I was probably nodding my head saying “yep, that’s me. “

  19. Rita says

    Hey Katie! This is so weird, I’ve been searching for a good recipe last night and this morning and then I got an email with this recipe!! Talk about perfect timing!haha but I was wondering, for the serving size on the low cal option, is it per cup? Because I want to make some modifications and u would like to know how much cups this made!!

  20. Madison @ Eating 4 Balance says

    I have no idea what they found offending about your last post… I mean- It’s a recipe round-up. There were barely any words, just pictures. Haha.

    Love this recipe! Very simple and once again reminding me that I need to order some more coconut milk online 🙂

  21. debbie says

    This soup looks wonderful and since it’s one of my favorites I will have to try this recipe. i read your previous post and have absolutely no clue as to why what you wrote would upset anyone. Maybe some people are super sensitive. Who knows.

  22. Meesh says

    Hi Katie! I’m a regular reader of your blog and I love many of your recipes. You’ve definitely made my transition to veganism smoother 🙂

    I’ve been reading your blog since I became vegan (about six months ago) and I’ve noticed that your sidebar with the “Popular Posts” has never changed. I just wondered if those are still your most popular recipes?

    • chocolate katie says

      I wish I could change them! Unfortunately they were set up by my web designer awhile back… It is on my to-do list to try and figure out how to change them and still keep it looking pretty :).

  23. Alex @ Cookie Dough Katzen says

    I feel the exact same way about road trips. Fun in theory, but too long in the car and I go cray cray! haha

  24. Katie A says

    This soup looks wonderful! As a busy gluten free college student, during the fall I like to make a big pot of butternut or fresh pumpkin soup every Sunday, and the leftovers usually last me until Friday. Even though I love my butternut soup with coconut milk, it’s high fat content makes me have some major stomach aches ( I personally just don’t do we’ll on a high fat diet) so I like to add 2 cups of unsweetened almond milk and 1 cup of white bean or chickpea Purée ( but i add nutritional yeast too) I really want to make your version Sunday! Too bad it’s no longer squash season in Ohio.

  25. trajayjay says

    I don’t understand why people say “Are we there yet”

    If you were, you wouldn’t still be driving, you’d be parked.

    Therefore, you’re there when you’re parked.

  26. KarenW says

    I made the Lower-Fat Version of this for my family last night and we all loved it! It was so flavorful and delicious!

  27. Casey says

    I made the lower calorie version with 2 cans of pumpkin and now sweetener and it was delicious! You should do meal recipes more often! I’m always curious what you eat for meals, I always imagined it to be cookies though. XD

  28. Caroline says

    I have a hot bowl of this superdelicious soup sitting in front of me right now and can only thank you for combining my love for pumpkin and thai curry in one awesome dish. Everyone – you need to try this 🙂

  29. kr says

    Show us the emails!!!!!!! Only you know what they were complaining about and you wont tell. Very anti climactic post. Makes me sad. Tell me!!!!!!!!!!! PLEASSSEEE AHHHHHHHHHH

  30. Barbara Gabbe-Harris says

    Hey Amber – this soup Is yummy, Love all of your recipes, in fact! …. Just made your blueberry yogurt coffee cake and I have been eating a slice in the morning for breakfast. And, I just noticed that you include weight watchers points! Wow! I just started weight watchers on line and boy am I happy! 4 points of healthy wonderfulness in the morning for breakfast. You are the best! Barbara

  31. Barbara Gabbe-Harris says

    Oops…so sorry …called you Amber…meant Katie, of course! Thanks again for weight watchers points!

  32. Sara says

    5 stars
    Thinking this might be dinner tonight. It is so good and one of my favorites to make when the weather outside is cold and grey.

  33. Alexandra Wright says

    5 stars
    This is an amazing recipe! I made the low calorie version today for a part of my Thanksgiving dinner, and it’s absolutely wonderful! It may take some time, but the payoff is worth it.

  34. Colleen says

    I came across your site by accident. I’m so glad I did. I have been diagnosed with diabetes and am looking for healthier options. I can’t wait to try some of your recipes. I’m very excited. I’ll let you know how it goes.

  35. Katie (another one) says

    This was hands down the best butternut squash soup recipe I ever tried. I had one sitting on my counter and no idea what to do with it when I got your email. Will make again!

  36. Lauren Migdon says

    I made this a few weeks ago and it was so good! I want to make it again but I don’t have any granny smith apples but I don’t want to leave that out- can I substitute a red apple instead?

  37. Cyndi Smith says

    I am not a skilled cook, so could you specify the quantity for each spice you suggested for the butternut squash soup? Thank you.

    • Jason Sanford says

      Hi, what spices are you looking for quantities of? It looks like they are all listed in the ingredients with amounts, so I’m not sure which ones you are referring to or if you see some that aren’t listed somewhere I’m not looking?

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