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!
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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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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Slow Cooker/ Instant Pot Butternut Squash Soup
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
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!
Comments
Do you need to peel the apples first?
Nope! Just core them and throw them in!
Can you refrigerate and reheat, or freeze?
Yes! I often make this as a freezer meal or enjoy the leftovers for days
Ah man! It said combine all ingredients so I put in the coconut milk with everything! Will it still be ok?
Well look at that typo! Fixing it now! Yes, everything should be fine!
How much does this make?
Hi Taesha – I plan to make this and still wondered how much it makes approximately. Thanks!
I would say a generous 5 servings
Why use coconut oil? I don’t want to buy the jar just for 2 tbsp. Any substitutions, if I really need it?
You can use whatever cooking oil you prefer!
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!
Such a smart idea! I’m stealing that for our road trip this weekend!
Thank you for this idea!! So smart and helpful.
I think I saw you make this in your instapot on instagram. Do you remember how long it took?
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!
Hi! I am making it right now for my Mom. We don’t have coconut milk. Can without it?
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?
can I use evaporated coconut milk ?
I’ve honestly never tried. But I would think so
My new favorite fall soup. Whole family loved it.
Made this last night and it was SO good and easy. Looking forward to making this often into the Fall/Winter months. Thank you!
I am so glad you loved it!
Do y’all think pear would be an okay substitute for Apple?
Maybe? I’d be interested to hear how it turns out if you try it!
I made this recipe with items from my local CSA using the IP version. It was quick, easy and delicious! Perfect for fall!!
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!
is this more of a sweet or a savory soup?
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!
What type of apples do you recommend?
I like to use gala apples, but any kind you enjoy should work well!
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?
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!
How to cook without a slow cooker or instant pot?
Going to make this tonight, thought about garnishing it with roasted pecans. Thank you for this recipe, supper excited!
Enjoy! Love the idea of the roasted pecans!
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!
I am so glad you and your family enjoy it so much! It is on the menu for this week too!
Have you ever added shedded or cubed chicken to this?
No but that sounds delicious!
Cooking time and consistency is good. Flavour is off for me, too sweet. I followed the recipe exactly. Unfortunately won’t make it again.
Hi Rita! Glad you tried it. Totally get that not every recipe is for everyone. We all have different taste preferences.
Would this work with green apples?
Green apples are quite sour and I don’t know how well they would work in this.
What can you serve with the soup to complement it?
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.
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!
I am so glad you enjoyed, Reena!
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.
Oh yum! I love that topping idea and I am so glad it was a success!
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.
Love some amazing bread with this soup! Glad you enjoyed.
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! 🍁
I am so glad, Tana!
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!
Yay! I am so glad you enjoyed it and your dinner sounds amazing!
Hoping to make this tonight and VERY excited for it – can I cook it on the stovetop? Or would you recommend only in slow cooker or IP for tomorrow?
Hi Heidi! I haven’t tested this on the stovetop yet but I bet it would work. I’d simmer everything together on the stovetop for about 30 minutes or until the squash was tender enough to puree!
This soup is amazing! I do not like squash at all but I was wanting to try something new…I am hooked! I made a batch just for myself to bring for work lunches. The only thing I do different is add 3 apples instead of 2 cups. Thank you for this amazing recipe
I am so glad, Heidi! Yay for finding recipes that helps us love veggies in a new way!
This was so so good. Creamy and thick. Such a good idea to use coconut milk. Took me 30 minutes to make
So happy you enjoyed it, Charlotte! I love the coconut in this one, too!
If you don’t have an instant pot how do you cook in an Dutch Oven.
Very good.
I haven’t made this one on the stove top, but I’m sure it can be done. I’d say cover and simmer for 25-30 minutes or until the squash is fork tender.
Obsessed!! I made this recipe now three times. This week. And I’m not sick of it yet! It’s soooo good and super easy in the instant pot. I serve it with a dollop of sour cream and some pumpkin seeds on top. It’s definitely my new favorite!
I am so glad you love it so much, Jayme! Love the toppings! Must try with my next batch. Thanks for taking the time to share!
Have everything except squash but have frozen butternut squash. Think I will use that and see what happens. Should work. Thanks!
Enjoy! Please let us know how it turns out!
Did the frozen squash work? Did you do anything different?
Yes it did but wasn’t pretty so I wouldn’t serve it to company as it took on a brown color. It was also very thin probably due to the excess water. However, it was very good and I had two bowls as well as my husband so I would definitely make it again. I will one day try it with the regular squash but too lazy right now. LOL
Oh and one last note. Putting the coconut milk in made it curdle and I know there is a method to make sure that doesn’t happen so just beware. Didn’t affect the taste though.
Very tasty.
What would be a good substitute for allspice in this recipe?
Ground nutmeg would probably work
Can I use frozen squash instead of fresh ?
I would thaw it out first before adding, but it should work!