Deliciously creamy and nourishing Butternut Squash Soup is just what you need for a quick, cozy dinner at home, and as an added bonus it will make your house smell like the magic of fall! This soup recipe is a spin-off of the Panera Bread Autumn Squash Soup and it’s sure to be a new favorite this season!

butternut squash soup served in white bowls with crusty bread

I have made this Butternut Squash soup several times. I love it so much.

— Carolyn

The kids are back in school, we said goodbye to August this past weekend and now all I wanted to do is cozy up with some of my fall faves. It may still be hitting the upper 90s here in Texas, but I just want to stay in and snuggle up. And can I tell you a little secret? I’ve already baked up my yummy Chocolate Chip Pumpkin Muffins. And then this past weekend I made a huge batch of butternut squash soup. As always, it proved to be the perfect fall comfort food. It’s incredibly easy to make in the slow cooker, instant pot, or on the stovetop. (I’ve included all three methods below.) It’s full of wholesome ingredients, and it also happens to be naturally gluten-free, vegan and paleo. The perfect balance of sweet and savory seasonal flavors – you’re going to want to make this soup again and again!

Why you will love this recipe

  • Creamy and comforting. Even without any cream added to this dish, it cooks up rich, smooth and creamy.
  • Simple to make. The soup recipe is as easy as roasting the squash, sautéing onion and apple and blending.
  • Healthy and nutritious. Loaded with nutrients from the squash, apple and onion, and no heavy cream is needed to make it.
  • Full of flavor. This bowl of deliciousness is packed with flavor. The warm spices pair perfectly with the squash and the apple adds a subtle sweetness. It will surely become your go-to fall soup recipe.

This makes a wonderful starter dish for a fall dinner party or Thanksgiving dinner. This is truly the best butternut squash soup recipe out there, and the fact that it’s so easy is just the cherry on top! Once you make it, I just know you’ll be hooked on this warm and flavorful fall dinner!

Ingredients needed

To make this easy butternut squash soup recipe that tastes even better than the Autumn Squash Soup from Panera Bread, you will only need 6 main ingredients. Here’s the lineup:

  • Butternut squash. You have 2 options here. You can peel and chop 1 medium-sized fresh butternut squash. Here’s a trusty “how-to cut a butternut squash video tutorial” for that. I personally, prefer to just buy pre-cut squash, either in the fresh or frozen vegetable section of the grocery store.
  • Apple + onion. These ingredients will add some extra sweet and savory flavors to the soup. I like to use Honeycrisp apples to give this soup more of a sweetness, but Granny Smith apples are the perfect choice if you don’t want your soup to be too sweet.
  • Vegetable broth + almond milk. For giving your soup that silky creaminess. I like using almond milk, but any milk variety will work.
  • Spices. Ground cinnamon seasons the squash and the curry is thrown in with the onion and apple. I love this seasoning combo. I really like curry and use about 2 teaspoons for the soup, but a few readers thought this was too much. Start with 1/2 teaspoon and add more based on your preference.
  • Optional garnishes. I like to drizzle in some almond milk or coconut milk and maybe a sprinkle of toasted pumpkin seeds. I always serve this rich, creamy soup with crusty bread and sometimes a grilled cheese sandwich. This soup works perfectly as a dip!
roasted cubed butternut squash on a sheet pan

How to make this recipe on the stovetop

This is so easy and cooks up pretty quick, so I typically make it on the stovetop. Here’s the simple process:

Please see the recipe card for the full, printable recipe.

  1. Roast butternut squash. Place the cubed squash in the oven at 425ºF for 30 minutes, with a dash of cinnamon and salt.
  2. Sauté onion + apple. While the squash is roasting, cook the onion and apple in a large skillet or pot over medium heat until tender. Add curry and salt. Once the onion and apple are soft, add in the butternut squash, vegetable broth and milk. Cook the soup until it reaches a simmer. Then reduce heat, and simmer for about 20 minutes, or until the butternut squash can be easily mashed with a fork.
  3. Puree soup. Use an immersion blender to blend the soup until smooth. Or you can transfer the soup in two batches to a traditional blender to puree. Just be extremely careful blending hot liquids; you do not want the blender to be too full and explode. Taste and, if needed, add extra salt, pepper and/or curry.
  4. Serve and enjoy! Garnish with any of your favorite toppings (crumbled bacon, fresh herbs, dollop of sour cream, and/or black pepper) and serve with crusty bread and maybe a side salad.

Slow cooker instructions

This soup recipe also totally works in a Crockpot too! You can set it and forget it! Here’s how:

  1. Combine all of the ingredients in a slow cooker.
  2. Cook for about 6-8 hours on low or 3-4 hours on high, and until butternut squash is soft.
  3. Now blend as you would if you were making this over the stovetop. Add extra salt, pepper and/or curry, to taste.
  4. Serve with favorite toppings and sides.

See recipe notes for instructions for making the soup in a pressure cooker.

using an immersion blender to make butternut squash soup

Frequently asked questions

Why is butternut squash soup healthy?

One serving is loaded with Vitamin A, Vitamin C, Magnesium, and Potassium! Butternut Squash is filled with antioxidants, which includes vitamins and beta-carotene. It’s shown that antioxidants can help to prevent and slow down inflammation, which may lead to a reduced risk of several chronic diseases.

Do I need to peel my butternut squash for soup?

To get this soup perfectly creamy and smooth, you will want to peel the squash. We recommend buying squash that is already peeled and cubed, which can be found in the produce department at most grocery stores.

How do you thicken up butternut squash soup?

This soup is plenty thick just from the squash alone, but if you’d like it thicker, feel free to add a bit of flour or cornstarch when you add the broth and milk. Only add in a small amount at a time.

Expert tips

  • Roast the squash. Roasting the squash first cooks out a lot of its water and intensifies the flavor.
  • Blending. When blending, make sure to secure the lid on tightly and then select the “soup” or “hot” cycle. Increase speed slowly and watch it carefully to avoid soup exploding out or over. Remove the lid carefully as it will likely release a burst of steam. If your blender doesn’t have a hot/soup setting, you can compensate by replacing the blender lid with a folded towel and holding it in place. This will help reduce steam pressure. 
  • Cream. While you can add a drizzle of heavy cream or coconut cream on top to make it pretty, this soup is made without dairy entirely. It truly does not need it.

Serving suggestions

  • This is incredible paired with any type of hearty bread or toasted baguette. Cornbread or a grilled cheese sandwich would also be delicious.
  • Make it a soup-and-salad meal by pairing it with an Italian Salad, a classic wedge salad or a simple fresh green salad with your favorite toppings.
  • Another option is to serve this with a hearty dinner like this slow cooker pork chops or meatloaf.

Storage recommendations

  • Storing leftovers. The soup is great to make ahead and will keep fresh in the fridge in an airtight container for about four days.
  • Freezing. If you want to make a double batch and have extras or maybe you just need one serving. Feel free to freeze the rest. To do so, allow it to cool to room temperature, then transfer to a freezer-safe container and store in the freezer for up to 3 months.
  • Reheating. Thaw in the fridge overnight for best results and rewarm in a saucepan or in microwave. You could also reheat this in a slow cooker. 
butternut squash soup served in a white bowls and topped with pumpkin seeds and cream

Helpful tools

  • Le Creuset Signature Dutch Oven – If you’re open to spending a bit of money on a piece that you’ll own forever, Le Creuset is my favorite brand for heavy pots and cookware.
  • Lodge Dutch Oven – Lodge is a great brand as well. I own several of their cast iron skillets and have been very happy with them. This one is more budget-friendly, but still great quality!
  • Wüsthof Two Piece Prep Set (Knives) – This is the knife set that I use most often and I can’t say enough great things about these high-quality knives.
  • Immersion Blender – Makes whipping up soup so easy!

If you try this squash soup recipe, let me know! Leave a comment and if your family loves it as much as mine does, be sure to give it a five star ⭐️ rating! Also, tag @kimscravings on Instagram with a picture of your creation. It’s so fun to see what you’re cooking! Be sure to subscribe to our mailing list to receive more healthy delicious recipes straight to your inbox.

butternut squash soup served in white bowls with crusty bread
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Butternut Squash Soup

Deliciously creamy and nourishing butternut squash soup is just what you need for a quick, cozy dinner at home. It's flavorful, easy, gluten-free and vegan!
Author: Kim


  • 4 cups peeled and cubed butternut squash, roasted
  • a few dashes of cinnamon and salt to season butternut squash
  • 1 tablespoon coconut oil (or other preferred oil)
  • 1 large apple, peeled, cored and cubed*
  • 1/2 large yellow onion, diced
  • 1/2 to 1 teaspoon curry powder**
  • 3.5 cups vegetable broth
  • 1/2 cup milk***
  • 1 teaspoon salt + a few extra dashes , to taste
  • Optional: cream and pumpkin seeds for topping and/or crusty bread or grilled cheese for serving


  • Roast cubed butternut squash that has been seasoned with cinnamon and salt for 30 minutes at 425ºF.
  • Meanwhile, in a large skillet over medium-high heat, sauté apple and onion in coconut oil with curry powder and a few dashes of salt for about 10 minutes and until softened.
  • Add broth, milk, and squash to the large skillet with the apple and onion and bring to a boil. Reduce heat and simmer uncovered for about 20 minutes. Stir in salt to taste. I used 1 teaspoon of salt.
  • Use an immersion blender or transfer soup to a high-speed blender or food processor and blend until soup is smooth and creamy.
  • Top with pumpkin seeds and cream, if desired. Enjoy with crusty bread or a grilled cheese!


*I used a Honeycrisp apple. If you want your soup less sweet, you may want to use a Granny Smith apple.
**I actually used 2 teaspoons of curry and loved the way the soup turned out, but I’ve had several readers comment that the curry was a little too strong. You may want to start with 1/2 teaspoon and add more to desired taste.
***Any milk will work, but use dairy-free to keep this soup vegan and Paleo.
Pressure cooker: To make this soup in a pressure cooker: Add all ingredients into the pressure cooker and cook on high pressure for 8 minutes. Don’t worry about waiting for the natural release. After the 8 minutes, very carefully turn the valve to “venting” for a quick release.  Then, purée until smooth and creamy. 
Freezing: Allow soup to cool to room temperature, then transfer to a freezer-safe container and store in the freezer for up to 3 months.
Serving: 1serving, Calories: 163kcal, Carbohydrates: 32g, Protein: 2g, Fat: 4g, Saturated Fat: 3g, Sodium: 734mg, Potassium: 598mg, Fiber: 9g, Sugar: 7g

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