Alright folks, picture this: it’s freezing outside, your Whole30 journey has you questioning all your life choices, and all you want is something warm and delicious that doesn’t make you feel like you’re being punished. Enter our Butternut Squash Soup—the crockpot edition. It’s creamy (without actual cream), it’s nutritious (without tasting like sadness), and it practically makes itself while you binge-watch your favorite show. Win-win-win.
Why This Recipe is Awesome
First off, this soup is ridiculously easy. Like, “I can make this while half-asleep on a Monday morning” easy. Toss everything in your crockpot, hit a button, and walk away—that’s the kind of cooking relationship I’m looking for.
It’s also 100% Whole30 compliant, which means no dairy, no grains, no sugar, no fun—kidding! It’s actually delicious despite following all those rules. Plus, butternut squash is packed with vitamins and fiber, so you can feel smug about your life choices while slurping away.
The best part? This recipe makes enough for leftovers, which taste even better the next day. Meal prep made stupidly simple. Your future hungry self will thank you.
Ingredients You’ll Need
• 1 large butternut squash (about 3 pounds) – peeled, seeded, and cubed (or buy pre-cubed if you value your sanity)
• 2 medium carrots, chopped (don’t bother peeling—we’re not fancy here)
• 1 medium apple, cored and chopped (Granny Smith works great for a little tartness)
• 1 small onion, diced (tears are part of the cooking experience)
• 2 garlic cloves, minced (or more if you’re not planning on kissing anyone)
• 1 tablespoon fresh ginger, grated (the secret weapon that makes people say, “Ooh, what’s in this?”)
• 4 cups compliant chicken broth (read those labels like you’re studying for an exam)
• 1 can full-fat coconut milk (don’t you dare use light—we need that richness)
• 2 tablespoons olive oil
• 1 teaspoon salt (plus more to taste)
• 1/2 teaspoon black pepper
• 1 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• Fresh sage leaves (for garnish and to make yourself feel fancy)
Step-by-Step Instructions
1. Prep your veggies. Peel and cube that butternut squash (unless you bought pre-cut, you genius). Chop your carrots, apple, and onion. Nothing needs to be perfect—it’s all getting blended later anyway.
2. Load up your crockpot. Toss in the squash, carrots, apple, onion, garlic, and ginger. Dump in your chicken broth, olive oil, and all the spices. Give it a quick stir. Look at you being all efficient!
3. Set it and forget it. Cook on low for 6-7 hours or high for 3-4 hours. The beauty of crockpot cooking is that timing is forgiving. Go live your life—the soup will be fine without you hovering.
4. Blend it up. Once everything is super tender (test a piece of squash with a fork—it should surrender immediately), grab an immersion blender and go to town. No immersion blender? Transfer batches to a regular blender. Just be careful with hot liquids—nobody wants a soup explosion.
5. Add coconut milk. Stir in that creamy, dreamy can of coconut milk. This is what transforms your soup from “health food” to “oh wow, I would pay for this.”
6. Taste and adjust. Need more salt? Add it. More cinnamon? Go for it. This is your soup journey.
7. Serve it up. Ladle into bowls, garnish with a few sage leaves and maybe a drizzle of olive oil if you’re feeling fancy. Snap a pic for the ‘gram before you dive in.
Common Mistakes to Avoid
Skipping the coconut milk. “But I want to save calories!” No. Just no. The coconut milk is what gives this soup its velvety texture without dairy. Embrace the fat—it’s Whole30 approved!
Under-seasoning. Don’t be shy with those spices. Taste as you go, especially after blending. What seemed like enough salt at the beginning might not be enough once everything’s blended together.
Blending while everything’s too hot. Unless you enjoy cleaning soup off your ceiling, let things cool slightly before blending, especially if using a regular blender. That lid will fly off faster than your motivation on day 23 of Whole30.
Forgetting to peel the squash. The skin doesn’t blend well, and nobody wants to chew their soup. Take the extra few minutes to peel it properly.
Alternatives & Substitutions
Vegetable broth works perfectly if you’re going the vegetarian/vegan route. Just make sure it’s compliant if you’re strict Whole30.
Sweet potatoes can sub for butternut squash in a pinch. Different flavor profile but equally delicious and still Whole30 friendly.
No fresh ginger? Use 1/2 teaspoon ground ginger instead. It won’t have quite the same zing, but it’ll do the job.
Herbs are flexible. No sage? Thyme works great too. Or skip the herbs altogether—I won’t tell the food police.
FYI, if you’re past your Whole30 and want to live dangerously, a swirl of maple syrup takes this to a whole new level. Just saying.
FAQ (Frequently Asked Questions)
Can I freeze this soup?
Absolutely! It freezes beautifully for up to 3 months. Pro tip: freeze in individual portions so you can reheat just what you need. Future you will be so impressed with your planning skills.
How do I know when my butternut squash is ripe?
It should feel heavy for its size and have a matte (not glossy) skin. If it’s still a bit green, it needs more time. The darker the beige color, the riper it is.
Do I really need an immersion blender?
Nope, a regular blender works fine, but an immersion blender does make life easier and cleanup less annoying. IMO, it’s worth the investment if you’re a soup person.
Can I make this in an Instant Pot instead?
Sure thing! Sauté your onions first using the sauté function, add everything except coconut milk, and pressure cook for 8 minutes with quick release. Then blend and add the coconut milk.
My soup is too thick/thin. Now what?
Too thick? Add more broth. Too thin? Let it simmer uncovered for a bit to reduce, or add more cooked butternut squash. Soup is forgiving that way—unlike your Whole30 rules.
How long does this keep in the fridge?
About 4-5 days, which means you can have soup for nearly a week! Store in an airtight container and reheat gently.
Final Thoughts
There you have it—a Whole30 compliant butternut squash soup that doesn’t taste like punishment. It’s warm, comforting, and might actually make you forget you’re on a restrictive diet. The best part? Your house will smell amazing, and people will think you spent hours cooking when really, your crockpot did all the work.
So ladle up a bowl, wrap your hands around it, and enjoy that smug feeling of eating something that’s both healthy AND delicious. That’s a rare combination in the Whole30 world! Now go forth and impress your Instagram followers with your “I totally have my life together” soup skills. You’ve earned those likes.
