# Slow Cooker Butternut Squash Soup

> To make butternut squash soup in a slow cooker, add 1.2 kg cubed squash, an apple, onion, carrot, garlic, vegetable stock and spices. Cook on LOW for 6-8 hours or HIGH for 3-4 hours until very tender, then blend with coconut milk until smooth and season with salt and a squeeze of lemon.

Source: https://www.savourrecipes.com/recipe/slow-cooker-butternut-squash-soup
Author: Cookwithmrdots | Published: Aug 27, 2026 | Updated: Oct 1, 2026
Categories: Slow Cooker Recipes, Healthy Recipes
Collections: Meal Prep Recipes, Fall Recipes
Tags: Vegan, Vegetarian, Gluten Free, Low Calorie, Meal Prep, Make Ahead

This is fall in a bowl: sweet butternut squash and apple simmered slowly with onion, garlic and a hint of warm spice, then blended until silky with coconut milk. It is creamy without any dairy.

## Key facts

- Prep time: 20 mins
- Cook time: 6 hrs
- Total time: 6 hrs 20 mins
- Yield: 6 servings
- Difficulty: Easy
- Cuisine: Canadian
- Method: Slow cooking
- Calories: 200 per serving

## Ingredients

- 1 1/4 kg butternut squash, peeled, seeded and cut into 3 cm cubes (about 1 large squash)
- 1 apple, such as Gala or Honeycrisp, cored and chopped
- 1 medium onion, chopped
- 1 carrot, chopped
- 3 cloves garlic, smashed
- 4 cups low-sodium vegetable stock
- 1 tsp ground cumin
- 1/2 tsp ground cinnamon
- 1/4 tsp ground nutmeg
- 1 tsp salt, plus more to taste
- 3/4 cup full-fat coconut milk, plus more for drizzling
- 1 tbsp lemon juice
- toasted pumpkin seeds and black pepper, for serving

## Equipment

- Slow cooker (5-6 L)
- Immersion blender or countertop blender

## Instructions

1. **Load the slow cooker.** Add the squash, apple, onion, carrot, garlic, vegetable stock, cumin, cinnamon, nutmeg and salt to the slow cooker.
2. **Slow cook.** Cover and cook on LOW for 6-8 hours or HIGH for 3-4 hours, until the squash is completely tender and falls apart when pressed with a spoon.
3. **Blend.** Add the coconut milk and blend with an immersion blender until silky smooth. If using a countertop blender, work in batches, fill it no more than halfway and vent the lid to let steam escape.
4. **Season and serve.** Stir in the lemon juice and adjust the salt. Ladle into bowls and top with a swirl of coconut milk, pumpkin seeds and black pepper.

## Tips

- Microwave the whole squash for 2-3 minutes to soften the skin and make peeling easier.
- Too thick? Thin with extra stock. Too thin? Simmer uncovered on HIGH for 30 minutes before blending.
- Buy pre-cubed squash to cut prep time to 5 minutes.

## Variations

- Add 1 tbsp red curry paste for a Thai-style squash soup.
- Use 1/2 cup cream instead of coconut milk if you are not keeping it vegan.
- Swap half the squash for sweet potato or pumpkin.

## Storage

- Fridge: Keep in airtight containers for up to 5 days.
- Freezer: Freeze for up to 3 months, leaving room in the container for the soup to expand.
- Reheat: Reheat on the stove over medium heat, stirring, until steaming hot.

## Nutrition per serving (estimate)

| Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|
| 200 | 3 g | 28 g | 9 g |

## Frequently asked questions

### Do I need to peel butternut squash for soup?

Yes. The skin stays tough and fibrous even after hours of cooking. Use a sharp vegetable peeler; softening the squash in the microwave for 2-3 minutes first makes it easier.

### Can I make this soup without a blender?

Yes. Mash the very soft squash with a potato masher for a rustic, slightly chunky soup.

### Is butternut squash soup healthy?

Yes. It is rich in fibre and vitamin A and comes in at about 200 calories per bowl. Add a scoop of white beans before blending for extra protein.

### Can I freeze butternut squash soup?

Yes, for up to 3 months. Leave headspace in the container, thaw overnight in the fridge and whisk well when reheating.