Go Back
+ servings
Healthy Butternut Squash Soup in a white bowl on a grey background.

Stove Top, Crockpot, or Instant Pot Butternut Squash Soup

4.87 from 29 votes
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!
WW Freestyle Points 1
Prep Time : 10 minutes
Cook Time : 40 minutes
Total Time : 50 minutes
Serves : 6
(hover over # to adjust)

Ingredients

Instructions

Stove Top instructions

  • Heat olive oil in a pan over medium heat. Saute squash, carrots, onions + garlic until squash has browned on edges and onions/garlic are translucent
  • Add stock and spices to the pan. Bring to a boil. Once boiling, reduce heat + simmer for 30-40 minutes.
  • Puree with an immersion blender, or allow soup to cool + add to a blender. Blend until smooth.

Crockpot Instructions

  • In a large pan, heat olive oil. Sauté squash, carrots, onions + garlic until squash has browned on edges and onions/garlic are translucent. (about 10 minutes)
  • Place cooked vegetables in crockpot. Cover with stock and add spices. Cook on low for 6-8 hours
  • Puree with an immersion blender, or allow soup to cool + add to a blender. Blend until smooth.

Instant Pot Instructions

  • Set instant pot to sauté. Heat olive oil. Sauté squash, carrots, onions + garlic until squash has browned on edges and onions/garlic are translucent (about 10 minutes)
  • 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.
  • Puree with an immersion blender, or allow soup to cool + add to a blender. Blend until smooth.

Video

Notes

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!
What can you serve this butternut squash soup recipe with?
  • I like to garnish with fresh cilantro and toasted pumpkin seeds
  • You can add bacon bits on top
  • Serve it alongside these Whole30 Cashew Coconut Chicken Tenders for a well balanced meal
  • If you're not paleo/whole30 - a big loaf of crusty bread :)

Nutrition Facts

Nutrition Facts
Stove Top, Crockpot, or Instant Pot Butternut Squash Soup
Amount Per Serving (1 cup)
Calories 107 Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 1g6%
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Sodium 216mg9%
Potassium 639mg18%
Carbohydrates 22g7%
Fiber 4g17%
Sugar 5g6%
Protein 2g4%
Vitamin A 19802IU396%
Vitamin C 34mg41%
Calcium 88mg9%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet. This is an estimate and can vary pending your ingredients
Tried this recipe?Share it! Make sure to tag @thecleaneatingcouple or use #thecleaneatingcouple!