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Healthy Butternut Squash Soup in a white bowl on a grey background.
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4.82 from 22 votes

Stove Top, Crockpot, or Instant Pot Butternut Squash Soup

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!
Course Main Course
Cuisine American
Keyword healthy butternut squash soup, paleo butternut squash soup, whole30 butternut squash soup
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 6
Calories 107kcal
1
WW Freestyle Points 1

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
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