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Home » Dietary Preference » Whole30 » Slow Cooker/ Instant Pot Butternut Squash Soup

Slow Cooker/ Instant Pot Butternut Squash Soup

By Taesha Butler April 17, 2020 (Updated April 27, 2022) 55 Comments

Servings4 people
Prep Time10 mins
Cook Time20 mins
Jump to Recipe
4.83 from 23 votes

This Slow Cooker / Instant Pot Butternut Squash Soup recipe is quick, easy, and so delicious! Naturally gluten free, vegan, and Paleo. A cozy soup that is full of flavors that the whole family will enjoy!

Jump to Recipe

Updated 4/17/2020

A bowl of Instant Pot butternut squash soup with apples next to the bowl

How does that old saying go? “Necessity is the mother of invention?”

It was Friday morning before my family and I headed out of town on a week long vacation. I was desperately trying to clean out the fridge and pantry so that nothing went to waste (because organic real food is too damn pricey to go to the trash can!). Dinner needed to be planned before I headed off to work, or else we would (inevitably) end up eating out and Project: Clean Out The Kitchen would be delayed. I looked over at the ingredients that needed to be used. A butternut squash and a few apples stared back at me. Hmmmmm. There was possibility there. I opened the fridge. A few big mason jars of chicken bone broth I had made rattled on the door of the fridge. I had planned on sticking them in the freezer before we left, but I had a much better idea now. I got out my slow cooker and got to work….before I had to go to work.

What I came home to was a beautiful soup, bubbling away in my slow cooker.  Simple, healthy, flavorful, and delicious. And cooked completely in my oh-so-awesome slow cooker, so that’s an extra bonus….I love anything I can make in my slow cooker a little bit more than other recipes. 

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Ingredients Instant pot butternut squash soup before cooking in the pressure cooker

Slow Cooker/ Instant Pot Butternut Squash Soup

This Slow Cooker/ Instant Pot Butternut Squash Soup is just the perfect blend of sweet and savory. It reminds me a lot of the falls of my childhood in Maine, yet apples and butternut squash are available for a good chunk of the year (especially if you are spoiled and live in San Diego like me), so this soup can be enjoyed pretty much any time of year that soup strikes your fancy!

And while I still love love love my slow cooker, I have since learned the magic and ease of using my Instant Pot for whipping up meals. So while this recipe originally was created to be made in a crock pot, I have since updated it to include Instant Pot instructions too.

This soup is naturally paleo, gluten free, nut free, dairy free, Whole30 compliant (assuming you use program compliant broth), and naturally vegan/vegetarian when vegetable broth is used! It can fit a variety of eating styles and preferences while still bringing the real food quality to the table with ease.

Other veggie-loaded soups you will want to make for your family

  • Instant Pot Lentil Soup (+ slow cooker instructions)
  • Veggie-Loaded Instant Pot Tomato Soup
  • Instant Pot Black Bean & Butternut Squash Soup
  • Mexican Slow Cooker Chicken Stew
  • Slow Cooker Chicken & Butternut Squash Stew

Did you try this butternut squash soup and now you’re hungry for more? 

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A bowl of Instant Pot butternut squash soup with apples next to the bowl
Print Recipe
4.83 from 23 votes

Slow Cooker/ Instant Pot Butternut Squash Soup

This Slow Cooker / Instant Pot Butternut Squash Soup recipe is quick, easy, and so delicious! Naturally gluten free, vegan, and Paleo. A cozy soup that is full of flavors that the whole family will enjoy!
Prep Time10 mins
Cook Time20 mins
Course: Side Dish, Soup
Cuisine: American
Keyword: crockpot butternut squash soup, dairy-free soup, vegan soup, vegetarian soup, whole30 soup
Servings: 4 people
Calories: 157kcal
Author: Taesha Butler

Equipment

  • Instant Pot
  • slow cooker
  • Immersion Blender

Ingredients  

  • 1 tbsp olive oil or avocado oil
  • 1/2 a yellow onion peeled and minced
  • 2-3 cloves garlic minced
  • 1 medium butternut squash peeled, seeded, and cubed (about 4-5 cups)
  • 2 cups apple chopped and cored (I left peels on)
  • 2 1/2 cups broth or stock either chicken or vegetable will work
  • 1 tsp ground cinnamon
  • 1/2 tsp ground all spice
  • 2 bay leaves
  • 3/4 cup full-fat coconut milk can sub whole milk or cream if dairy-free isn't needed
  • salt and pepper to taste

Instructions

For Slow Cooker

  • Heat the oil in skillet over medium heat. Once hot, add the onion and garlic. Cook about about 5 minutes and remove from heat.
  • Combine sautéed onions and garlic with all ingredients except coconut milk in slow cooker. Give it a stir to mix everything, cover, and cook on LOW for 7-8 hours or HIGH for 3-4 hours.
  • Once the soup is done cooking, remove bay leaves.
  • Using an immersion blender, blend the soup until it is very smooth and all of the apple and butternut squash pieces are pureed. If you don’t have an immersion blender, you can also puree the soup in your blender in batches. Just be very careful when transferring the soup to blender, as it will be very hot.
  • Add the coconut milk to the soup, blending or stirring for a minute or two to combine.
  • Taste and add salt and pepper if needed.
  • Enjoy warm garnished with a little olive oil, cheese or extra salt and pepper. Let cool and store leftovers in fridge for up to 4 days or in freezer for months to come.

For Instant Pot

  • Turn your Instant Pot's to sauté function on. Heat the oil in pot and once hot, add the onion and garlic. Cook about about 5 minutes.
  • Add remaining ingredients to the pot except the coconut milk/ cream. Stir everything to combine.
  • Place the lid on your Instant Pot and lock it into place. Make sure the valve on the top is turned to sealing. Cook on HIGH pressure for 10 minutes. It will take your pressure cooker about 10 minutes to build up pressure.
  • Once cook time is up, carefully switch the valve to venting and quick release the pressure. Remove lid from your Instant Pot. Remove bay leaves and discard.
  • Using an immersion blender, blend the soup until it is very smooth and all of the apple and butternut squash pieces are pureed. If you don’t have an immersion blender, you can also puree the soup in your blender in batches. Just be very careful when transferring the soup to blender, as it will be very hot.
  • Add the coconut milk to the soup, blending or stirring for a minute or two to combine.
  • Taste and add salt and pepper if needed.
  • Enjoy warm garnished with a little olive oil, cheese or extra salt and pepper. Let cool and store leftovers in fridge for up to 4 days or in freezer for months to come.

Nutrition

Serving: 2cups | Calories: 157kcal | Carbohydrates: 11g | Protein: 2g | Fat: 13g | Saturated Fat: 9g | Sodium: 587mg | Potassium: 203mg | Fiber: 2g | Sugar: 7g | Vitamin A: 34IU | Vitamin C: 4mg | Calcium: 25mg | Iron: 2mg

The nutritional information is provided as an estimate only and may vary based on the product type, servings and other factors. If you are following a diet, please consult with a professional nutritionist or your doctor. Stay healthy!

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Filed Under: Instant Pot, Slow Cooker, Soups, Vegan, Vegetarian, Whole30 Tagged With: squash

Previous Post: « Healthy Egg-Free Brownies (with butternut squash)
Next Post: Healthy Tuna Salad (with added veggies) »

Reader Interactions

Comments

  1. Marie

    August 16, 2016 at 12:54 am

    Do you need to peel the apples first?

    Reply
    • Taesha Butler

      September 2, 2016 at 2:34 pm

      Nope! Just core them and throw them in!

      Reply
  2. LynneN

    October 25, 2016 at 4:40 pm

    Can you refrigerate and reheat, or freeze?

    Reply
    • Taesha Butler

      October 26, 2016 at 11:59 am

      Yes! I often make this as a freezer meal or enjoy the leftovers for days

      Reply
  3. Caitlin

    November 9, 2016 at 9:07 pm

    Ah man! It said combine all ingredients so I put in the coconut milk with everything! Will it still be ok?

    Reply
    • Taesha Butler

      November 13, 2016 at 12:20 am

      Well look at that typo! Fixing it now! Yes, everything should be fine!

      Reply
  4. Mary

    November 18, 2016 at 4:37 pm

    How much does this make?

    Reply
    • Mary

      October 5, 2017 at 10:08 pm

      Hi Taesha – I plan to make this and still wondered how much it makes approximately. Thanks!

      Reply
      • Taesha Butler

        October 17, 2017 at 6:57 pm

        I would say a generous 5 servings

        Reply
  5. Bobbi Osborn

    September 21, 2017 at 11:29 pm

    Why use coconut oil? I don’t want to buy the jar just for 2 tbsp. Any substitutions, if I really need it?

    Reply
    • Taesha Butler

      September 23, 2017 at 9:54 pm

      You can use whatever cooking oil you prefer!

      Reply
  6. Beth

    November 12, 2017 at 7:29 pm

    We’re freezing this in Mason jars for our road trip over Thanksgiving. Going to warm them up in gas station microwaves on the way. Super delicious. Thanks, Taesha!

    Reply
    • Taesha Butler

      November 20, 2017 at 8:58 pm

      Such a smart idea! I’m stealing that for our road trip this weekend!

      Reply
    • Lindsay H

      April 12, 2021 at 7:18 pm

      Thank you for this idea!! So smart and helpful.

      Reply
  7. Jaime

    December 27, 2017 at 2:58 am

    I think I saw you make this in your instapot on instagram. Do you remember how long it took?

    Reply
    • Taesha Butler

      December 27, 2017 at 4:59 pm

      I cooked it in the IP for 30 minutes on high pressure. And then I did a natural release! I should update the recipe with the IP instructions! Thanks for the reminder!

      Reply
  8. LLaurie

    December 27, 2017 at 4:37 pm

    Hi! I am making it right now for my Mom. We don’t have coconut milk. Can without it?

    Reply
    • Taesha Butler

      December 27, 2017 at 4:57 pm

      I would highly suggest adding something in place of the coconut milk, otherwise the soup won’t be as creamy. Do you have almond milk or maybe some cashews you can blend up into a milk?

      Reply
  9. Katie

    September 6, 2019 at 7:06 pm

    can I use evaporated coconut milk ?

    Reply
    • Taesha

      September 7, 2019 at 8:38 pm

      I’ve honestly never tried. But I would think so

      Reply
  10. Ali

    October 16, 2020 at 5:12 pm

    5 stars
    My new favorite fall soup. Whole family loved it.

    Reply
  11. Joanna

    October 20, 2020 at 12:59 pm

    5 stars
    Made this last night and it was SO good and easy. Looking forward to making this often into the Fall/Winter months. Thank you!

    Reply
    • Taesha

      October 20, 2020 at 2:50 pm

      I am so glad you loved it!

      Reply
  12. Katelyn

    October 22, 2020 at 3:04 pm

    Do y’all think pear would be an okay substitute for Apple?

    Reply
    • Taesha

      October 22, 2020 at 3:56 pm

      Maybe? I’d be interested to hear how it turns out if you try it!

      Reply
  13. Cheryl

    October 22, 2020 at 9:34 pm

    5 stars
    I made this recipe with items from my local CSA using the IP version. It was quick, easy and delicious! Perfect for fall!!

    Reply
    • Taesha

      October 22, 2020 at 9:59 pm

      I love making it in my IP! I makes for a quick and cozy soup, even on a busy day! So glad you enjoyed it too!

      Reply
  14. Megan Christensen

    October 24, 2020 at 5:18 am

    is this more of a sweet or a savory soup?

    Reply
    • Taesha

      October 24, 2020 at 3:52 pm

      It is a balance of both flavors. If you are hoping for a more savory soup, you can skip the cinnamon and add some sage and remove the apples or just use 1!

      Reply
  15. Alaina

    November 3, 2020 at 12:23 am

    What type of apples do you recommend?

    Reply
    • Taesha

      November 3, 2020 at 1:08 am

      I like to use gala apples, but any kind you enjoy should work well!

      Reply
  16. Sami

    November 3, 2020 at 8:05 pm

    Hi there! Can I use beef broth or do we think that will be too weird? As well, can I use oat milk as a replacement for coconut milk?

    Reply
    • Taesha

      November 3, 2020 at 8:28 pm

      It might change the color a bit but I bet it would taste great! And I haven’t tried it with oat milk, but I think it would work! It might not be as thick as coconut and be sure the oat milk is unsweetened!

      Reply
  17. Sean

    December 23, 2020 at 4:45 pm

    5 stars
    Going to make this tonight, thought about garnishing it with roasted pecans. Thank you for this recipe, supper excited!

    Reply
    • Taesha

      December 23, 2020 at 6:48 pm

      Enjoy! Love the idea of the roasted pecans!

      Reply
  18. Laura

    December 27, 2020 at 5:18 pm

    5 stars
    I’ve made this several times recently, and it’s fantastic! My 2 year old has requested it several time, and asked for it for breakfast the other day when she saw it in the fridge. So good!

    Reply
    • Taesha

      December 27, 2020 at 8:52 pm

      I am so glad you and your family enjoy it so much! It is on the menu for this week too!

      Reply
  19. Rachel Schowalter

    January 15, 2021 at 4:31 am

    Have you ever added shedded or cubed chicken to this?

    Reply
    • Taesha

      January 15, 2021 at 9:28 pm

      No but that sounds delicious!

      Reply
  20. Rita

    January 17, 2021 at 9:41 pm

    1 star
    Cooking time and consistency is good. Flavour is off for me, too sweet. I followed the recipe exactly. Unfortunately won’t make it again.

    Reply
    • Taesha

      January 17, 2021 at 9:51 pm

      Hi Rita! Glad you tried it. Totally get that not every recipe is for everyone. We all have different taste preferences.

      Reply
  21. Tammy

    March 9, 2021 at 6:58 pm

    Would this work with green apples?

    Reply
    • Taesha

      March 9, 2021 at 7:30 pm

      Green apples are quite sour and I don’t know how well they would work in this.

      Reply
  22. Anna

    July 10, 2021 at 2:50 pm

    5 stars
    What can you serve with the soup to complement it?

    Reply
    • Taesha Butler

      July 10, 2021 at 8:10 pm

      I love to add cooked quinoa to the cooked soup or have added shredded chicken too. I often serve this with a sandwich when having it for dinner.

      Reply
  23. Reena Bansal

    July 25, 2021 at 11:52 am

    5 stars
    Classic and easy, yet so full of flavor. I love the various options provided in the recipe by adding various seasonings at the end. Definitely enjoyable!

    Reply
    • Taesha Butler

      July 25, 2021 at 8:11 pm

      I am so glad you enjoyed, Reena!

      Reply
  24. Aline

    September 29, 2021 at 4:13 pm

    5 stars
    This was a hit! I had to change a few things because i realised mid- cooking that I didn’t have any coconut milk ,nor cream, so I put some milk and a medium sized potato ( cooked in a few minutes in the microwave) and it was delicious and also approved by my 2 and 6 years old – which is an achievement when it comes to soup. I also made crispy chickpeas as a topping.

    Reply
    • Taesha Butler

      September 29, 2021 at 9:05 pm

      Oh yum! I love that topping idea and I am so glad it was a success!

      Reply
  25. Jason Moser-Wilcox

    October 14, 2021 at 10:32 pm

    5 stars
    We tried it tonight for the first time. It was delicious, and the only flaw was my own, in that I blended it too long, so it turned out pretty runny. Some fresh bread from the bakery was perfect to sop up all the tasty liquid.

    Reply
    • Taesha Butler

      October 15, 2021 at 12:33 pm

      Love some amazing bread with this soup! Glad you enjoyed.

      Reply
  26. Tana

    October 22, 2021 at 1:39 am

    5 stars
    Made this tonight and my family thought it was delicious! My daughter said it reminded her of pumpkin pie! Definitely a great fall soup that will be made again! Thank you Taesha! 🍁

    Reply
    • Taesha Butler

      October 22, 2021 at 11:12 am

      I am so glad, Tana!

      Reply
  27. Maurine

    January 29, 2022 at 4:57 am

    Made this tonight with honey crisp apples and was amazing! Paired with grilled ham, gruyere, and apple sandwiches. Fun fact for the lazy like me the green pre cut bag of squash at trader Joes is exactly 5 cups!

    Reply
    • Taesha Butler

      January 29, 2022 at 2:38 pm

      Yay! I am so glad you enjoyed it and your dinner sounds amazing!

      Reply

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Hi! I'm Taesha! I help busy people fall in love with healthy eating with my simple, family-friendly, veggie-loaded recipes. I believe vegetables can and SHOULD be delicious. Here, let me show you how!

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