Easy to make, creamy, and tasty – this butternut squash soup is great for meal prep, a ‘regular’ dinner or when you have company over. For added protein, I usually pair the soup with a couple of sausages but if sausages aren’t your thing feel free to experiment or keep it as is!  

N.B. If you have specific macro goals you may need to adjust the quantities or number of servings to better suit your targets. For example:

  • Pair with a meat or meat alternative – e.g. Sausages, Grilled Fish,  Chickpeas – for added protein
  • More Squash for higher carbs (or enjoy with a slice of bread)
  • More coconut milk for a higher fat content

And if you are tracking, make sure you take into account any modifications and/or additional ingredients  when logging in MyFitnessPal (or wherever you track your food) 🙂 

Slow Cooker Butternut Squash Soup
Print Recipe
Servings Prep Time
6 Servings 15 Minutes
Cook Time
4-6 Hours
Servings Prep Time
6 Servings 15 Minutes
Cook Time
4-6 Hours
Slow Cooker Butternut Squash Soup
Print Recipe
Servings Prep Time
6 Servings 15 Minutes
Cook Time
4-6 Hours
Servings Prep Time
6 Servings 15 Minutes
Cook Time
4-6 Hours
Ingredients
  • 500 ml Broth Chicken or vegetable
  • 4 cloves garlic minced
  • 50 g carrot diced
  • 154 g Apple Diced
  • 1000 g Butternut Squash peeled/seeded & diced*
  • 30 g Fresh Ginger grated
  • 1 ml Bay Leaf
  • 150 g Onion
  • 5 ml each, Salt & Pepper t
  • 5 ml Cayenne *Optional
  • 5 mL Cinnamon *Optional
  • 5 mL Nutmeg *optional
  • 125 mL coconut milk
Servings: Servings
Instructions
  1. Combine garlic, carrot, apple, squash, sage, onion, salt, pepper, cayenne, cinnamon and nutmeg in slow cooker.slow cooker or large (6-quart) slow cooker. Toss
  2. Add broth & cook for 6-8 hours on low, or 3-4 hours on high (until the squash is completely tender and mashes easily with a fork)
  3. Remove bay leaf & puree using immersion blender (or traditional blender). Stir in coconut milk & stir in season with additional salt, pepper and spices if needed.
Portioning
  1. Divide by total number of desired servings**, portion into Tupperware containers & transfer to fridge (or freezer).
Recipe Notes

*Approximately 1 Med-Large Squash

**I usually reweigh the entire soup mix & divide that by the desired number of desired servings. You can also weigh each portion as you go, adjusting as needed to keep them equal. If you prefer not to weigh, you can also eyeball it/use a measuring cup to portion.

***N.B. If you're short on time, you can also make this soup on the stove (all you need is a large pot) in a pressure cooker or with an instant pot.

PER SERVING
Calories 188
FATS (g) 5
CARBS (g) 34
PROTEIN (g) 5
Fiber 8

*Nutrition info is based on quantities listed in recipe. Adjustments/modifications may alter the macro breakdown.

 


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