This Healthy Butternut Squash Soup is paleo, Whole30, vegan, and naturally gluten/dairy free. Easily made in your crockpot, instant pot or on the stove! Super creamy and rich – this is a soup recipe everyone will love!
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Is there anything more delicious and cozy than butternut squash soup? This easy healthy butternut squash soup recipe is a staple in our home during the fall. Made with only a few ingredients – it’s quick to make and so tasty!
This paleo butternut squash soup is naturally gluten free, dairy free, whole30 friendly, and vegan!
We love butternut squash. It’s delicious roasted or even made into chips! However.. we all know that butternut squash soup is where it really shines.
Today I’m showing you just how easy it is to make healthy butternut squash soup that’s Whole30, paleo, and vegan!
What makes this the Best Butternut Squash Soup Recipe?
- Wholesome ingredients – Typically butternut squash soup is loaded with lots of funky ingredients, heavy cream, and loads of cheese. This soup doesn’t have that!
- Creaminess from veggies – Most butternut squash soup recipes have a lot of heavy cream in them, but this soup just uses NO milk! It gets all the creaminess from broth + veggies.
- Easily customizable – Whether you need to make this lower salt, lower carb.. there’s a substitution for basically everything below!
- Veggie loaded – There is one serving of veggies per serving of soup, and you can easily bulk up that amount by adding more carrots, celery, or onions.
Healthy Butternut Squash Soup Ingredients:
To make this Healthy Butternut Squash Soup we used:
- butternut squash, carrots, onions, garlic
- vegetable stock or bone broth if not vegan/vegetarian
- pepper, salt
- paprika, cinnamon, turmeric
- olive oil
You can find substitutions for all of these ingredients below in the green shaded box.
Before we get into how to make butternut squash soup, I thought you might want to learn how the heck to cut a butternut squash!
How to cut butternut squash:
- The first step to cutting/preparing a butternut squash is to peel it. This is the best vegetable peeler!
- Once your squash is peeled, cut the neck off (the cylinder shaped side).
- Remove the bulbous (round) shaped slice and slice longways. You’ll find that this part of the squash has seeds in it. Scoop the seeds out and discard (or save them and roast them up for a snack!)
The top half (or ‘neck’) of the squash doesn’t have seeds in it. You can use this part of the squash as is.
How to Make Butternut Squash Soup:
- Heat olive oil in a pan over medium high heat. Sauté squash, carrots, onions + garlic until slightly browned + soft on edges.
- Add your spices, fill with stock + bring to a boil. Once boiling, reduce heat and simmer for 30-40 minutes.
- Allow soup to cook + blend it up! My Vitamix always gets jobs like this done in no time! You can also use an immersion blender or food processor.
That’s literally it… it doesn’t get any easier than that!
Look how dreamy!! SO creamy and delicious.
Why is this Butternut Squash Soup Made without milk?
Because it doesn’t need it 🙂 Once you try this, you won’t even miss the milk. The creaminess of the squash + veggies when blended tastes just like soup that has milk in it. You really don’t need it!
Substitutions for this Easy Butternut Squash Soup Recipe:
There are so many ways you can customize this Butternut Squash Soup Recipe. Feel free to add heavy cream, more spices, and customize with the different toppings you enjoy. You can also add in other veggies like potatoes or leeks for more flavor.
Herbs- Feel free to add thyme, rosemary, or sage to this recipe. 1/2 teaspoon of dried herbs will be the perfect amount!
Can butternut squash be roasted? You can roast the butternut squash and veggies in this soup rather than sautéing or cooking in the crockpot/instant pot. Coat all vegetables in olive oil and roast at 400 for 30 minutes. Make sure to roughly chop veggies rather than dicing them if roasting them. You can also follow our Roasted Butternut Squash Soup recipe.
What is the best way to blend soup?
Make sure to be very careful when blending soup in a regular blender. If you are blending hot soup, it can lead the blender to steam up or build pressure which can result in the top popping off. To avoid that, here are our tips for blending hot soup in a regular blender.
Allow the soup to cool for a few minutes if you can. It’s best not to take this right off the stove/instant pot/crockpot and put it in the blender. Give it a few minutes uncovered/off heat to release some steam.
Blend the soup in batches. It’s probably best to divide this in half and blend it 1/2 the batch at a time. By doing this you’re leaving room in the blender for the soup to move around.
Remove the center cover from the blender and cover with a towel instead. Most blender tops have a removable plastic piece in the center. Take this center piece out and put a clean dish towel over the opening while blending. (You don’t want soup on the ceiling!). Doing this allows the steam to vent out and prevents pressure from building up in the blender. Make sure to hold your hand over the dish towel to avoid it from moving/splattering.
What can you serve with this Healthy Butternut Squash Soup?
Toppings– Here are some topping ideas for easy butternut squash soup: I like to garnish it with bacon and toasted pumpkin seeds. You can add fresh herbs, heavy cream, spices, and croutons.. the options are endless!
Bacon- You can add bacon bits on top
Protein- Serve it alongside these Whole30 Cashew Coconut Chicken Tenders for a well balanced meal
Salad – This Strawberry Avocado Goat Cheese Salad is my favorite
A meal – I like to serve this with our Stuffed Acorn Squash
How to store Instant Pot Butternut Squash Soup:
This butternut squash soup will last for 5 days in the refrigerator.
Can this soup be frozen? Yes! Let leftover soup cool to room temperature before transferring it to a proper storage container. I love these containers for freezing leftovers! You can use code CLEANEATINGCOUPLE to save $$ on them!
You can freeze this soup for up to 3 months. We have more tips on how to freeze soup!
Best Butternut Squash Soup Recipe FAQs
Yes! Butternut squash soup is totally healthy for you. Butternut squash soup is loaded with vitamins and minerals, and this butternut squash soup has sneaky veggies too!
Butternut squash soup can be good for weight loss depending on the recipe you use. This recipe has no heavy cream, is low in salt, and low in calories which makes it perfect for weight loss!
Butternut squash soup can easily be made better depending on your toppings or add ins. A swirl of cream, bacon crumbles, or croutons can really elevate the flavor!
If your butternut squash soup tastes bitter the squash could be bad. We would not recommend eating it.
Yes, you have to peel butternut squash for soup. The skin of butternut squash soup is not edible because it is so thick
Other healthy soup recipes:
Stove Top, Crockpot, or Instant Pot Butternut Squash Soup
Stove Top instructions
- Add stock and spices to the pan. Bring to a boil. Once boiling, reduce heat + simmer for 30-40 minutes.
- Place cooked vegetables in crockpot. Cover with stock and add spices. Cook on low for 6-8 hours
Instant Pot Instructions
- Stir in spices and add stock.
- Cover instant pot and set to sealing, Pressure Cook for 10 minutes.
- Once cooked, allow the pressure to manually release for 10 minutes, than quick release.