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Top shot of three creamy butternut squash soup in grey bowls with a spoon

Butternut Squash Soup

This easy Butternut Squash Soup is rich, creamy and takes no time at all to make with cubed butternut squash, carrots, apples and cozy spices. It's a simp soup recipe with instructions for the stove, Instant Pot and the slow cooker and perfect anytime you're craving a healthy and delicious soup. Naturally vegan, gluten-free, paleo and Whole30 compliant.

Course Soup
Cuisine American
Keyword paleo soup, pumpkin soup, vegan pumpkin soup, whole30 soup
Prep Time 15 minutes
Cook Time 30 minutes
Servings 8 servings
Calories 126 kcal
Author Kelly


  • 1 medium butternut squash , about 6 cups, peeled, de-seeded and diced into cubes (can also sub with pumpkin or kabocha squash)
  • 1 medium apple , peeled, cored and roughly chopped (Honeycrisp apple works best)
  • 2 medium carrots , chopped into rounds
  • 1 medium onion , coarsely chopped
  • 4 garlic cloves
  • 1 cup canned full-fat coconut milk
  • 1 1/2 cups vegetable broth , plus more as needed
  • Salt and black pepper pepper , to taste
  • 1/2 tsp dried sage
  • 1/4 tsp ground cinnamon
  • Chopped fresh cilantro , for garnish


  1. In a large pot over medium heat, heat oil and add onions and cook for a few minutes until translucent.

  2. Add garlic, diced butternut squash, apple and carrots and let it cook for about 3-5 minutes.

    Raw butternut squash cubes, chopped carrots and apples in a blue dutch oven pot

Alternate method: Roasting Vegetables before adding them to the pot

  1. Alternatively, you can also roast the butternut squash and carrots before adding them to the pot. This helps to soften the vegetables and bring out even more flavor. If roasting, chop the pumpkin into large sections instead of dicing them then spread evenly onto a large baking sheet with carrots and bake at 400F for 30-40 minutes, or until soft. Once cooked, add them to the pot).

    Roasted Pumpkins and Carrots Spread Across a Baking Sheet
  2. Pour in the vegetable broth and season with salt and black pepper.

    Bring to a boil, uncovered, then reduce heat to a simmer. Cook until butternut squash is fork-tender, about 30 minutes, while stirring occasionally.

    *If you roasted the vegetables ahead of time, you will only need to simmer for about 5-10 minutes.

    Cooked butternut squash cubes, carrots and apples in a blue dutch oven pot
  3. Stir in the dried sage, cinnamon and coconut milk (reserving some for garnish) and remove pot from heat. Allow the soup to cool slightly.

    Cooked butternut squash cubes, chopped carrots, chopped apples and coconut milk in a blue dutch oven pot with
  4. Use an immersion blender or pour the soup into a high-speed blender (working in batches) and blend until smooth. Add more vegetable broth as needed if you prefer a thinner soup. Taste the soup and add more seasonings to taste.

    Serve and top with some chopped cilantro and a drizzle of reserved coconut cream, if desired.

    Blended butternut squash soup in a blue dutch oven pot
  5. Serve and top with some chopped cilantro and a drizzle of reserved coconut cream, if desired. You can also top with some roasted pumpkin seeds, sunflower seeds or chopped pecans (or roasted chickpeas if not grain-free) for some added crunch.

    Top shot of three creamy butternut squash soup in grey bowls with a spoon

Instant Pot Instructions

  1. Press the SAUTE button on your Instant Pot, once it's hot, add oil and onions and cook until slightly soft, stirring frequently.

    Stir in the garlic and cook for another 20-30 seconds until fragrant. Add the garlic, ginger, diced butternut, apple and carrots and let it cook for about 2 minutes.

    Pour in the vegetable stock and season with salt and black pepper.

    Hit CANCEL, pour in the vegetable stock, and deglaze bottom of pot to make sure butternut squash isn't stuck to bottom.

    Place lid on Instant Pot, turn vent to SEALING position, and hit MANUAL or PRESSURE COOK / HIGH for 5 minutesThe Instant Pot will take a few minutes to reach pressure. Allow a 5-minute natural release, then do a gradual quick release to release remaining pressureWhen pin drops, open lid, and stir. 

    Use immersion blender to blend soup until slightly thick and creamy. Stir in the dried sage, cinnamon and coconut milk and serve with pumpkin seeds / pepitas, parsley and more coconut cream if desired

Slow Cooker Instructions

  1. Add all the ingredients (minus the coconut milk) to a large 5-6-quart slow cookerCook on LOW for 4 hours or HIGH for 2-3 hours.

    Use your immersion blender and blend until smooth. Stir in coconut milk.

Recipe Video

Recipe Notes

How to Store and Reheat Leftovers

This vegan butternut squash soup can be stored in an airtight container in the fridge for up to 3 days. Reheat your soup over low heat, stirring continuously, until hot. Don't let your soup come to a boil or the ingredients may separate.

How to freeze:

Allow the soup to cool down fully and transfer to an airtight container (only filling 2/3 full). Store in the freezer for up to 2 months.

How to thaw:

Thaw it overnight in the fridge before reheating. 

Nutrition Facts
Butternut Squash Soup
Amount Per Serving (1 serving)
Calories 126 Calories from Fat 54
% Daily Value*
Fat 6g9%
Carbohydrates 19g6%
Fiber 3g12%
Sugar 6g7%
Protein 2g4%
* Nutrition facts are provided as a courtesy using the WPRM recipe calculator. It is best to make your own calculations to ensure accuracy. We expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website. Percent Daily Values are based on a 2000 calorie diet.