Easy Butternut Squash Soup

This post may contain affiliate links. Please read my disclosure and privacy policy.

This Butternut Squash Soup is a delicious & healthy recipe, featuring apple, cinnamon, and a hint of cayenne. It’s ultra comforting when the weather cools down, and it couldn’t be easier to make!

butternut squash soup in a white bowl

How to Make Butternut Squash Soup

The hardest part of making butternut squash soup is preparing the fresh squash. It can take about 10 minutes to peel the squash, remove the seeds from the center (try making Roasted Squash Seeds, too!), and cut it into 1-inch squares.

butternut squash cut into squares

Time Saving Tip: You can skip the peeling and cutting process by using a store-bought bag of frozen squash, instead. Many stores sell peeled and cut squash in their freezer section, so you can grab 2 pounds of frozen squash for this recipe if you prefer to do that.

To make the soup, you’ll simply sauté chopped onion and apple together, followed by cinnamon and cayenne. Add in the squash, water, maple syrup, and salt, and let the mixture simmer together until the squash is falling-apart-tender, about 25 to 30 minutes.

apples, onions, and squash in a soup pot

To finish it off, you’ll add in some almond milk or oat milk for creaminess, and then blend it until smooth. You can adjust any seasoning from there, and serve it warm!

Benefits of Butternut Squash

Is butternut squash soup good for you? If you’re looking to boost your intake of vitamins A and C, this particular winter squash is high in beta carotene, which is converted to vitamin A in the body. This vitamin is essential for the immune system– so it’s perfect to enjoy during cold & flu season.

Here are a few more benefits of butternut squash:

  • It’s high in antioxidants, including vitamin E, vitamin C, and beta-carotene. Antioxidants may help to lower inflammation in the body and may also help lower the risk for certain cancers. (source)
  • Butternut squash has roughly the same amount of potassium as a banana. This mineral may help to lower blood pressure and reduce the risk of osteoporosis. (source and source)
  • It’s low in calories (only 40 calories per cup) and is relatively high in fiber. Studies suggest that increasing dietary fiber, even without changing physical activity, may help with weight loss. (source and source)

Butternut squash is also affordable and easy to store, making it a more accessible healthy ingredient.

immersion blender in butternut soup

How Long Can You Keep Butternut Squash Soup?

This soup should keep well for up to one week in the fridge, as long as you store it in an airtight container. To reheat it, I recommend portioning out only what you think you will eat, so you don’t end up reheating the whole batch of soup over and over again.

Be sure to taste the soup each time you reheat it and adjust the seasonings, as needed. Sometimes you need to brighten up the flavors with an extra pinch of salt or a squeeze of lemon juice after it’s been stored.

Can You Freeze Butternut Squash Soup?

If you can’t eat all of this soup in the next few days, you can freeze it to save for later! Soups tend to freeze very well, and this one can be stored in the freezer for up to 3 months in an airtight container.

To re-heat, I like to thaw it in the fridge overnight, then reheat it on the stove until smooth again, and totally heated-through. You can taste and adjust the seasonings, as needed.

Butternut soup in a pot with a ladle

Instant Pot Butternut Squash Soup

I already have an Instant Pot Butternut Squash Soup recipe on my website (I love the addition of curry powder in that one!), but if you want to try this one in your pressure cooker, I recommend cooking this at high pressure for 10 minutes. Let the pressure naturally release for 10 minutes before manually moving the steam release valve to “Venting,” to release the remaining pressure.

Keep in mind that you might want to use slightly less liquid in your Instant Pot when making this recipe, since there’s no evaporation like there can be on the stove top. You can probably start with only 3 cups of water, and add more as you see fit after the cooking cycle is complete.

Butternut soup in a pot with a ladle
Add to Collection
Print Pin
5 from 6 votes

Easy Butternut Squash Soup

This Butternut Squash Soup is a healthy & delicious recipe, made with apple, cinnamon, and a touch of spice. It's so easy to make on the stove top, or in the Instant Pot.
Course Soup
Cuisine American
Keyword Butternut Squash Soup
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 6
Calories 132kcal


  • 1 tablespoon olive oil
  • 1 yellow onion , diced
  • 1 large apple , cored and diced (I used a large Fuji apple)
  • 2 cloves garlic , minced
  • 1 teaspoon ground cinnamon
  • 1/8 teaspoon cayenne pepper
  • 2 pounds butternut squash , peeled, seeded, and cut into 1-inch chunks
  • 4 cups water
  • 2 teaspoons salt
  • 1/2 cup almond milk (or oat milk)
  • 2 tablespoons pure maple syrup
  • Freshly ground black pepper


  • Add the olive oil to a large pot over medium heat, and saute the onion and apple until softened, about 5 minutes. Add in the garlic, cinnamon, and cayenne, and stir for 1 minute.
  • Add in the butternut squash, water, and salt, and stir to combine. Bring the water to a boil, then lower the heat and cover the pot to let the soup simmer until the squash is fork tender, about 25 minutes.
  • When the squash is tender, add in the almond milk and maple syrup, and puree the soup with an immersion blender. (Alternatively, you can transfer the soup to a blender and carefully blend it, with your blender vent lightly covered with a thin towel so the lid doesn't blow off-- be careful not to burn yourself!)
  • Taste the soup and adjust any seasoning to taste, adding freshly ground black pepper, along with more salt or maple syrup, as desired. Serve warm.
  • Leftover soup can be stored in an airtight container in the fridge for up to a week, or in the freezer for up to 3 months.



Calories: 132kcal | Carbohydrates: 29g | Protein: 2g | Fat: 3g | Saturated Fat: 1g | Sodium: 792mg | Potassium: 606mg | Fiber: 4g | Sugar: 11g | Vitamin A: 16106IU | Vitamin C: 35mg | Calcium: 96mg | Iron: 1mg

Recipe Notes:

  • To save time and effort, try using frozen squash instead of fresh. You’ll need 2 pounds of frozen squash for this recipe.
  • I have not tried this recipe with canned butternut squash. Please let me know if you do! I’d love to hear how it turns out. If you have canned pumpkin on hand, try my Slow Cooker Pumpkin Soup to use it.
  • You can use any type of milk you like in this recipe. I use almond milk or oat milk to keep this one lower in fat, and slightly different than my other dairy-free soup recipes, but you can use coconut milk for a creamier effect.

If you try this recipe, please leave a comment below letting me know how you like it. And if you make a modification, I’d love to hear about that, too! We can all benefit from your experience.

Reader Feedback: What’s your favorite way to use butternut squash? For a sneaky way to use it, try making my Hidden Cauliflower Mac n’ Cheese with butternut squash instead of cauliflower. It gives it a nice orange hue!

Get more recipes + meal plans in my books:

detox book and meal plan

Get Started Today!

Get a free 7-Day Kick Start when you sign up for my email newsletter

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating

This site uses Akismet to reduce spam. Learn how your comment data is processed.



I made this for dinner last night, and I already can’t wait to have the leftovers for lunch today! Perfect seasoning.


I just made this in the Instant Pot using your suggestions, and it turned out perfectly. Thanks!


I generally make butternut squash soup about every 10 days in the IP. A lot of times I’ll make it as a butternut/carrot soup, too. I use a can of coconut milk in addition to any water, I find the apple makes it sweet enough for me so I don’t add any sugars, and I usually add pieces of ginger to it. I planned to make a pot of it today. I just opened my email and saw your recipes for the week and my curiosity was piqued to see what you might do differently in your recipe. Cayenne. I hadn’t thought of that as a spice to add so it’ll be nice to change it up and try this version.

Kathleen Wolney

This was so yummy. I used a Sweet Kabocha Squash and coconut milk as substitutions.


I added 1 Tbsp. of fresh thyme leaves, oat milk instead of almond and a 1/4 cup of fresh orange juice for brightness and some acidity and it was delicious.


Yummy soup, freezes well, my go-to BNS (butternut squash) recipe! I had a lonely sweet potato in the pantry so added that the last time I made the soup. Nice creamy and sweet addition.
Thank you for sharing your wonderful recipes!!


I love this! It reminds me of one I ordered frequently from a cafe near my old office. I’m sure this version is better for me!

Chelsea Rodriguez

I made this tonight on a cold, spring evening with a 10 oz bag of frozen butternut squash I had on hand, and just cut the recipe in half. It turned out amazing! Thank you so much, I will definitely be making this again.


How many grams is one serving? Just so I can calculate nutritional value


How would you change the soup recipe if you first cooked the butternut squash in the instant pot without peeling it (according to your directions for halving or quartering the whole squash)?

    Megan Gilmore

    I would saute the first ingredients, then blend them with the cooked squash before you heat everything up. You won’t need to simmer for the whole time in that case, since the squash is already tender.


We’ve made a lot butternut squash soup recipes and this is by FAR the easiest and tastiest!

Get Started Today!

Get a free 7-Day Kick Start when you sign up for my email newsletter