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You are here: Home / All Recipes / Butternut Squash Soup

October 16, 2016 By Nancylynn 28 Comments

Butternut Squash Soup

Jump to Recipe·Print Recipe

This Instant Pot Butternut Squash Soup is dairy free, gluten free, but oh so comforting and delicious.  Complete with 21 Day Fix container counts and WW Freestyle points!  This post contains affiliate links for products I’m obsessed with. 

Confession #98- I have wasted many a Butternut Squash over the years.

I mean, while at the farm stand, it always seemed like a fabulous idea to buy one or even a few.

A white soup mug filled with dairy free, gluten free butternut squash soup, swirled with coconut milk and topped with crispy turkey bacon and fresh parsley. The mug is sitting on a gray and white paisley tablecloth and has "Confessions" written in chalk on the side.

But then…on the counter it would sit.  Like the faux limes I have in my fruit bowl for decoration.

Why?

Fear. With a little laziness mixed in.  In mean, is it ever a good time to start hacking away at a butternut squash, potentially losing a finger along the way?

No.

But then I discovered the most amazing Butternut Squash Crock Pot hack.

I mean, life changing stuff here.

I shared this for Friday Favorites on my like page last week.  If you didn’t catch my post, check it out!


And now that you learned this little tip, you can make this delicious Butternut Squash Soup this week AND keep all your fingers in tact.

**This post is now updated with Instant Pot directions.  Check out how to make Instant Pot Butternut Squash Soup in the recipe card**

Overhead photo of a white soup mug filled with dairy free, gluten free butternut squash soup, swirled with coconut milk and topped with crispy turkey bacon and fresh parsley. The mug is sitting on a gray and white paisley tablecloth.

My little guy loves a good soup, and since he is dairy free, I used full fat coconut milk instead of cream, and the result was heavenly! And topped with bacon, this soup is also husband approved and the perfect blend of savory and sweet…like a warm cup of Fall.

Sliced butternut squash on a white cutting board with a chef's knife

Thanks to my crock pot hack, this meal can be made in minutes, because you will have the perfect Butternut Squash puree already prepped.  All you need to do is saute some bacon, shallots and garlic and do a little blending.  We made this on a Friday night with some pizza…an easy and yummy end to the week!

Close up photo of a white soup mug filled with dairy free, gluten free butternut squash soup, swirled with coconut milk and topped with crispy turkey bacon and fresh parsley, with a spoon in it.

Top with some fresh herbs and your dinner not only tastes great, it looks beautiful, too!

If you give this a try, let me know what you think!

Can I make this in the Instant Pot?

A close up photo of a white soup mug filled with dairy free, gluten free butternut squash soup, swirled with coconut milk and topped with crispy turkey bacon and fresh parsley. With the text overlay 21 Day Fix | 2B Mindset | WW | Instant Pot Butternut Squash Soup | Gluten Free | Dairy Free | Stove Top Option | Confessions of a Fit Foodie

 

Look for more Instant Pot, Crock Pot, and Stove Top soups on the blog-

Instant Pot Sausage and Lentil Soup (21 Day Fix/Stove-top Option)

Instant Pot Chicken Tortilla Soup {21 Day Fix}

Crock Pot Chicken Tortilla Soup {21 Day Fix}

Instant Pot Cheeseburger Soup [Slow Cooker Option]

Instant Pot Low Carb Stuffed Pepper Soup [21 Day Fix | 2B Mindset]

21 Day Fix Loaded Potato and Cauliflower Soup (Stove-top/Instant Pot)

Butternut Squash Soup is perfect for Thanksgiving too!  Find more Thanksgiving recipes-

40+ Gluten Free Thanksgiving Recipes

21 Day Fix and 2B Mindset Thanksgiving Recipes

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Butternut Squash Soup [Instant Pot/Crock Pot/Stove Top] [21 Day Fix | WW]

★★★★★ 5 from 2 reviews
  • Author: Nancylynn Sicilia
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: Soup
  • Method: Instant Pot
  • Cuisine: American
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Description

This 21 Day Fix Butternut Squash Soup is dairy free, gluten free, but oh so comforting and delicious.  Updated with Instant Pot directions! 


Scale

Ingredients

  • olive oil cooking spray
  • 8 slices of turkey bacon, diced
  • 1/4 cup of chopped shallots (about 1 bulbs)
  • 2–3 cloves of garlic, crushed or minced
  • 3–4 cups of chicken or veggie stock
  • 4 cups of butternut squash puree
  • 4 tsp olive oil (or 2tsp oil and 2 tsp butter)
  • salt (1 tsp)
  • pepper
  • 1/3 cup of full fat coconut milk (I love So Delicious Culinary Coconut Milk)
  • fresh herbs of your choice – chives or parsley are good options

Instructions

Stovetop:

  1. In a large pot or dutch oven, spray cooking oil spray, the saute the turkey bacon until crispy. Remove from pot and set aside.
  2. Add oil to pot (or oil and butter combo) and saute shallots over med-low heat until soft. Add garlic and cook for an additional minute.
  3. Add butternut squash puree and 2 cups of stock to pot and, using an immersion blender, blend until smooth. Alternately, you can do this step in the blender. Just be careful!
  4. Season soup with salt and pepper to taste, then mix in an additional cup of broth and 1/3 cup of coconut milk. Let soup simmer for ten minutes or longer if you have it. Add more broth to thin out even more, if desired.
  5. Serve hot with a garnish of bacon bits, fresh herbs, and and an extra drizzle of coconut milk.

Instant Pot:

  1. Cut ends off squash so it fits in your Instant Pot. Stab it all over with a sharp knife and place it on a trivet over one cup of water. If your squash is too big, cut it in half.
  2. Put cover on and turn to manual; set for 25-30 minutes (depending on how big your squash is). When cook time is up, natural release. Remove lid and let your squash cool before attempting to remove it.
  3. Take out seeds, remove skin, and dice cooled squash. Set aside.
  4. Spray inside of Instant Pot with cooking oil spray and set to saute. Cook turkey bacon, then remove and set aside.
  5. Add oil to Instant Pot (or oil and butter combo) and saute shallots over med-low heat until soft. Add garlic and cook for an additional minute. Add cooked butternut squash and 2 cups of stock to pot and, using an immersion blender, blend until smooth. Alternately, you can do this step in the blender. Just be careful!
  6. Season soup with salt and pepper to taste, then mix in an additional cup of broth and 1/3 cup of coconut milk. Add more broth to thin out even more, if desired. Serve hot with a garnish of bacon bits, fresh herbs, and and an extra drizzle of coconut milk.

Notes

Serves 4

21 Day Fix: ½ RED, 1 GREEN, ¼ BLUE, 1 tsp per serving

WW Freestyle: 4 points per serving


Nutrition

  • Serving Size: 1 1/4 cups of soup

Keywords: soup, winter, fall, instant pot, stovetop, butternut squash, winter squash, gluten-free, dairy-free

Did you make this recipe?

Tag @confessionsofafitfoodie on Instagram and hashtag it #confessionsofafitfoodie

 

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Filed Under: All Recipes, Apps + Snacks, Cooking Method, Courses, Dairy-Free, Diet, Dinner, Fall + Thanksgiving, GF + DF, Gluten-Free, Ingredient, Kid-Friendly, Lunch, Paleo + Whole 30, Pressure Cooker, Seasonal, Slow Cooker, Soups/Stews/Chilis, Squash, Stove + Oven Tagged With: butternut squash, crock pot, soup

Reader Interactions

Comments

  1. Kay says

    January 29, 2017 at 11:46 pm

    My husband requested that I make this soup again for him this week while he was sick. He is NOT a soup fan. Way to go, Nancylynn!

    Reply
    • Nancylynn says

      January 29, 2017 at 11:56 pm

      YES!!!!!!!!! So sorry he isn’t feeling well, but glad to hear he likes the soup!! Hope he gets better soon!!

      Reply
  2. Jennifer says

    November 17, 2017 at 8:11 pm

    Can you do this hack with any squash?! I looooooove squash, but hate cutting them!!

    Reply
    • Nancylynn says

      November 17, 2017 at 9:12 pm

      YES!!!

      Reply
  3. Katie says

    December 1, 2017 at 3:12 am

    Do you just measure Soup our for servings or do you have a measuring system (like so many green cups?

    Reply
  4. cindy witkow says

    November 26, 2018 at 2:28 pm

    How do I know when you are referring to canned coconut milk and when you are referring to the coconut milk beverage? I am not sure it even matters, but I suspect it does!

    Reply
    • Nancylynn says

      November 26, 2018 at 2:32 pm

      I need to make this more clear! But just so you know, I only ever use canned coconut milk in my recipes! Thanks for pointing this out!!

      Reply
  5. Mary Dennis says

    December 2, 2018 at 7:45 pm

    how many carbs and fat in this recipe? It doesn’t say

    Reply
    • Nancylynn says

      December 2, 2018 at 9:06 pm

      Sorry- I don’t calculate these things for my recipes, but myfitnesspal.com is a great way to do it!

      Reply
  6. Erin says

    January 6, 2019 at 1:23 pm

    Great idea!! Can you also use this hack with an Instant Pot? If so what would be the timing/release? Thank you!! Your recipes make living the 21 DF possible!

    Reply
    • Nancylynn says

      January 6, 2019 at 1:53 pm

      Yes! I would do 25 minutes and a quick or natural release!

      Reply
  7. Katie says

    March 11, 2019 at 10:55 pm

    This is so incredibly easy and delicious! I think next time I’d add a dollop of greek yogurt for some protein. Didn’t use the bacon because i’m a veggie. Thanks for the great recipe!

    ★★★★★

    Reply
    • Nancylynn says

      March 14, 2019 at 3:19 pm

      I love the sound of that!!

      Reply
  8. Jeneen Lamont says

    September 13, 2019 at 4:24 am

    Do you know how this freezes?

    Reply
    • Nancylynn says

      September 22, 2019 at 2:39 pm

      It freezes amazingly well!

      Reply
  9. liza says

    November 12, 2019 at 4:46 pm

    making for the first time, only have light coconut milk. I imagine this just doesn’t make as creamy. Still ok, right?

    Reply
    • Nancylynn says

      November 18, 2019 at 5:18 pm

      Yes and yes!

      Reply
  10. Jenna Winnegge says

    November 15, 2019 at 7:43 pm

    This soup was amazing! I just made it and had it for lunch. Anytime I need a recipe I look to confessions of a fit foodie first, love all your stuff!

    Reply
    • Nancylynn says

      November 18, 2019 at 5:14 pm

      You just made my day!

      Reply
  11. Ali says

    February 5, 2020 at 2:09 am

    Hi,
    Can you make this with butternut squash purée? If so, what is the cooking time on the instapot? Thanks!

    Reply
    • Nancylynn says

      February 8, 2020 at 1:44 pm

      Yes – are you looking to make the puree in the Instant Pot or do you have it? If you have it, then I would just saute and blend! No need to put under pressure!

      Reply
  12. Nancy says

    September 25, 2020 at 1:08 pm

    I’m dying to try this but not a fan of coconut- is the coconut milk flavor over powering or does it just add sweetness<

    Reply
    • Nancylynn says

      September 26, 2020 at 2:43 pm

      It adds a creaminess and subtle sweetness, and it really doesn’t have a coconut flavor – I promise!

      Reply
  13. Marcella says

    January 15, 2021 at 2:47 pm

    Absolutely delicious, quick and easy to prepare! Even my picky 8 year old loves this dish! Thank you for all your amazing meals!!

    ★★★★★

    Reply
    • Nancylynn says

      January 17, 2021 at 6:36 pm

      YAY! Picky kid approved is the best compliment! Thank you!

      Reply

Trackbacks

  1. Post Thanksgiving Dinner Plan and Grocery List - Confessions of a Fit Foodie says:
    February 20, 2017 at 10:29 pm

    […] Monday:  Butternut Squash Soup  […]

    Reply
  2. 21 Day Fix Instant Pot Fall Recipes Meal Plan | My Crazy Good Life says:
    October 12, 2017 at 3:52 am

    […] Butternut Squash Soup | Confessions of a Fit Foodie […]

    Reply
  3. Healthy Fall Soup Roundup - RebeccaJoyFitness says:
    October 30, 2018 at 8:47 pm

    […] Faggioli•  Stuffed Pepper Soup•  Cheesy Potato Soup•  Broccoli and Cheese Soup•  Butternut Squash Soup•  Sweet Potato Black Bean Chili•  New England Clam Chowder•  Italian Wedding […]

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