This Butternut Squash Soup recipe 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.

A bowl of butternut squash soup with a spoon, topped with yogurt, thyme, and pepitas.

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.

Ingredients for butternut squash soup in bowls on a table before being made into soup

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

Oil in a Dutch oven
Add the oil to a large pot or Dutch oven over medium-high heat.
Onions and carrots sauteed in a Dutch oven with oil
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.
Diced butternut squash, chopped Granny Smith apples, salt and thyme in a Dutch oven
Stir in the apple, squash, the leaves from the thyme sprigs and remaining teaspoon of salt. 
Broth being poured over butternut squash and diced apples in a pot
Pour in the broth then bring the pot up to a simmer and cover.
Cooked butternut squash soup before pureeing.
Simmer until the squash is very soft, about 20 minutes.
An immersion blender pureeing cooked ingredients for butternut squash soup.
Turn off the heat then use an immersion blender or blender in batches to puree the soup until it’s smooth.
A person using a metal spoon to scoop Greek yogurt from a bowl into the pot of blended butternut squash soup
Add in yogurt.
A wooden spoon being used to stir in Greek yogurt to butternut squash soup
Stir or blend in the yogurt then taste the soup and add more salt and pepper as needed.

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.

A ladle taking a scoop of butternut squash soup out of the pot.

Other veggie-loaded soups you will want to make for your family

Did you try this Butternut Squash Soup and now you’re hungry for more? 

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A bowl of creamy butternut squash soup on a table with a spoon in the bowl. It is garnished with pumpkin seeds, pepper, extra yogurt and thyme.
4.92 from 58 votes

Creamy Butternut Squash Soup

Yield: 6 servings
Prep Time: 15 minutes
Cook Time: 25 minutes
Cuisine: American
Course: Side Dish, Soup
This Butternut Squash Soup recipe 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.

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
  • 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 ingredients except coconut milk in 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 an immersion 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 in batches. 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 an immersion 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 in batches. 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