Slammin' Butternut Squash Soup

Cooking Time

4-6 hours if using a slow cooker, 40 minutes if using Instant Pot


  • 1 large butternut squash
  • 1 yellow onion
  • 1 can whole, organic coconut milk (whole organic Native Forestwhole organic Thai Kitchen or organic Natural Value (no organic guar gum)) (In BPA free cans)
  • 2 – 3 medium carrots (or sub more squash, or other root veggies like rutabagas)
  • 2 tsp celtic sea salt, Himalayan sea salt or Real salt (add more to taste)
  • 2 cups homemade broth (beef, chicken or vegetable broth). (If you don’t have homemade broth on hand, the only store-bought broth that I feel is 2nd best to homemade broth is Pacific organic vegetable broth only (not AIP friendly)
  • Spices – Here are 2 versions (choose one):
  • - 1.5 tsp ground nutmeg, 1.5 tsp ground cinnamon and 1 tsp ground clove (add more if desired) (THIS VERSION IS NOT AIP-FRIENDLY) OR
  • - 2 TBSP ground marjoram + 2 TBSP ground sage + 2.5 tsp garlic powder or 4 cloves fresh minced garlic (THIS IS AIP-FRIENDLY)


  1. Peel the butternut squash, cut it in half and de-seed it. Then cut into chunks – about 1 inch. This will be about 6 - 7 cups.
  2. Cut the carrots into about 1 inch coins.
  3. Peel and cut the onion, into about 1 inch pieces.
  4. Put the squash, carrots and onions in the slow cooker or Instant Pot.  Add the broth, coconut milk,salt and herb/spice blend of your choice. 
  5. If using a slow cooker, turn on LOW for about 6 hours OR on high for about 4 hours.
  6. If using the Instant Pot, use the “soup” function and make sure it displays 30 minutes and normal pressure.  Safely quick release when the time is up.
  7. Once everything is cooked, use a stick blender in order to puree the soup to your desired smoothness or chunkiness.  You could also use a blender and blend in batches.


Once the soup is in your bowl, you can add toppings if desired.  For example:

  • nuts/seeds (such as brazil nuts and/or pumpkin seeds) (Not for AIP)
  • raw organic sour cream (Not for AIP)
  • raw cheese (Not for AIP)
  • shreddedcoconut
  • plantain chips
  • pastured meats (such as organic pastured 100% grass-fed beef, pork/sausage or chicken
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