• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Whole Lotta Yum  logo

  • Home
  • Recipes by Meal
    • Breakfast
    • Beef
    • Pork
    • Mexican
    • Salads
    • Potatoes
    • Chicken
    • Snacks & Appetizers
    • Lunches
    • Soups
    • Italian
    • Asian Recipes
    • Side Dishes
    • Dinners
    • Casseroles
    • Desserts
    • Sauces & Seasonings
  • By Diet
    • Low Carb
    • Keto
    • Gluten Free
    • Dairy Free
    • Paleo
    • Vegan
    • Vegetarian
    • Weight Watchers
    • Whole30
  • By Method
    • Instant Pot
    • Air Fryer
    • Slow Cooker
    • Oven
    • Skillet Meals
    • 30 Mins or Less
    • No Cook
  • Resources
    • Kitchen Tips
    • Keto Resources
    • Whole30 Resources
  • Say Hello
    • About Us
  • Keto Diet Tracker
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • YouTube
Home » Soups » Paleo Butternut Squash Soup

Paleo Butternut Squash Soup

Published: Oct 3, 2020 · Modified: Oct 3, 2020 by WholeLottaYum · This post may contain affiliate links · Find our privacy policy here

Jump to Recipe

Just in time for fall, we are whipping up this paleo butternut squash soup! With rich flavors including butternut squash, coconut milk, and garlic, and multiple cooking methods including instant pot and stovetop, this butternut squash soup recipe is a whole lot of easy and a WHOLE LOTTA YUM!

butternut squash soup paleo recipe in a black bowl on a black background

Whole30 Butternut Squash Soup

Fall is here and that means it’s time for all things soup! This paleo butternut squash soup recipe is the perfect option to use up those garden-fresh veggies and serve a simple yet tasty dinner.

There is nothing like a bowl of soup on a fall evening. And while you can hit up the local grocery store and grab a can, why would you when you can create this homemade butternut squash soup? In our home, fresh is always best and this soup proves it.

And with both instant pot and stovetop instructions, there is a preparation method for every kitchen out there!

Why You’ll Love This Recipe

  • Starting with fresh butternut squash, this recipe offers the savory flavor you have come to expect from any butternut squash recipe.
  • Seasoned with garlic, curry powder, and lime juice, our paleo butternut squash recipe has just the right hints of supporting flavor to bring out the best in squash soup.
  • You can prepare this Whole30 butternut squash soup recipe easily using either your pressure cooker or your stovetop.
  • Paleo, Whole30, gluten-free, dairy-free, low-carb.

If you are looking for more soup recipes to add to your rotation look no further than our chicken zoodle soup, our Thai coconut chicken soup, and our low carb egg drop soup.

Ingredient Notes

whole30 butternut squash soup ingredients with coconut milk and curry
  • Butternut squash – peeled, seeded, and cut into 1″ cubes
  • Garlic cloves – minced
  • Curry powder
  • Coconut milk
  • Chicken broth
  • Lime juice
  • Sea salt
  • Black ground pepper

Equipment

A Pressure Cooker – This is the Instant Pot model that we used. Either a 6 quart will work or you can double the recipe and use an 8 qt.

Step by Step Instructions

butternut squash soup paleo recipe in a black bowl on a black background

We are serving up the best paleo butternut squash recipe around and we are doing it two different ways!

Instant Pot Directions

Creating your butternut squash soup in the Instant Pot is as easy as prep, pressure cook, and finish!

Prep Ingredients

Peel and cut 3lbs of butternut squash into 1″ cubes.

Mince 3 Tbsp of garlic.

Pressure Cook

Add the cut butternut squash, 3 cups of chicken broth, and garlic to the instant pot. Do not stir.

Turn the Instant Pot on Manual High and close and seal the lid.

Pressure cook for 8 minutes followed by a quick release of the pressure.

Finish

Stir in 1 can of coconut milk, 1 Tbsp curry powder, 1/2 tsp salt, and 1/2 tsp pepper.

With an immersion blender, puree the soup until it’s a smooth consistency.

Stir in 1 Tbsp of lime juice. Add additional salt and pepper to your taste if needed.

Enjoy!

***Note: If you don’t have an immersion blender, transfer the soup to a blender or food processor and puree in 2 batches until it’s smooth. Be careful about working with the hot liquid.

Stovetop

To make the paleo butternut squash recipe on your stovetop, add the cut butternut squash to a large stock-pot with the chicken broth.

Over medium-high heat bring the pot to a boil, turn down to medium and cook until the squash is tender, which takes about 15 minutes.

After simmering, add in the coconut milk, curry powder, salt, and pepper. With an immersion blender, puree the soup until it’s a smooth consistency. Stir in the lime juice and adjust the seasonings to your taste. Enjoy!

Recipe Tips

  • Cut the butternut squash as uniform as possible for even cooking.
  • You can use either a large butternut squash that weighs 3 lbs or two small squash.
  • Optional – add 2 tsp sweetener of choice if you want the soup to have a sweet touch.
  • Garnish with a drizzle of coconut milk, cilantro, and pepitas or pine nuts.
  • To make the soup vegan, swap the chicken broth for vegetable broth.
  • 1 cup of heavy whipping cream can be substituted for the coconut milk.
paleo butternut squash soup in a bowl with cilantro and limes

Common Questions

What to Serve with Squash Soup?

Paleo butternut squash soup is a complete meal in a bowl, however, if you are looking to add sides opt for salads, crusty bread, or a meat and cheese platter.

How to Freeze Butternut Squash Soup

You can freeze butternut squash soup in an airtight container for up to 3-months.

Is Squash soup keto?

With 15-net carbs per servings, butternut squash soup contains a lot of carbs for a keto meal, but it can work for low-carb or keto as long as you keep your carb-count low during the day and opt for no carb foods.

More Healthy Soup Recipes

Looking for more soup recipes?

  • Low carb egg drop soup
  • Keto chicken noodle soup (with zoodles)
  • Chicken pozole
  • Thai chicken coconut soup
Please leave a review if you make our recipe! We love feedback from readers, plus it helps others too. 

Come connect with us on Instagram! Be sure to tag us (wholelotta.yum) when you make a recipe. You can also find us on Facebook, and Pinterest.

Continue to Content
paleo butternut squash soup in a bowl with cilantro and limes

Paleo Butternut Squash Soup

Yield: 8 servings
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes

A healthy Whole30 and paleo butternut squash soup recipe that's a dairy free pureed squash soup with curry and coconut milk. The recipe includes both stovetop and Instant Pot instructions.

Ingredients

  • 3 lb butternut squash, peeled, seeded, and cut into 1" cubes
  • 3 tsp garlic cloves, minced
  • 1 Tbsp curry powder
  • 1 can coconut milk
  • 3 cups chicken broth
  • 1 Tbsp lime juice
  • 1/2 tsp sea salt
  • 1/2 tsp black ground pepper

Instructions

INSTANT POT

  1. Add the butternut squash, chicken broth, and garlic to the pot. Do not stir.
  2. Turn the Instant Pot on Manual High and close and seal the lid.
  3. Pressure cook for 8 minutes.
  4. Do a quick release to release the remaining pressure in the pot.
  5. Stir in the coconut milk, curry powder, salt, and pepper.
  6. With an immersion blender, puree the soup until it's a smooth consistency.
  7. Stir in the lime juice and adjust the seasonings to your taste, if needed. Enjoy!

NOTE: If you don't have an immersion blender, transfer the soup to a blender or food processor and puree in 2 batches until it's smooth. Be careful about working with the hot liquid.


STOVETOP

  1. Peel, seed, and cut squash into 1" cubes.
  2. Put them in a heavy 4-5 qt pot with the chicken broth. Over medium high heat bring the pot to a boil, turn down to medium and cook until the squash is tender, which takes about 15 minutes.
  3. Stir in the coconut milk, curry powder, salt, and pepper.
  4. With an immersion blender, puree the soup until it's a smooth consistency.
  5. Stir in the lime juice and adjust the seasonings to your taste. Enjoy!

Notes

You can use either a large butternut squash that weighs 3 lbs or two small squash.
Optional- add 2 tsp sweetener of choice if you want the soup to have a sweet touch.
Garnish with a drizzle of coconut milk, cilantro, and pepitas or pine nuts.
To make the soup vegan, swap the chicken broth for vegetable broth.
1 cup of heavy whipping cream can be substituted for the coconut milk.

Recommended Products

As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

  • Crock Pot Artisan 7 Quart Enameled Cast Iron Round Dutch Oven, Sapphire Blue
    Crock Pot Artisan 7 Quart Enameled Cast Iron Round Dutch Oven, Sapphire Blue
  • Instant Pot Duo Evo Plus 9-in-1 Electric Pressure Cooker
    Instant Pot Duo Evo Plus 9-in-1 Electric Pressure Cooker
Nutrition Information
Yield 8 Serving Size 1
Amount Per Serving Calories 176Total Fat 11gSaturated Fat 9gTrans Fat 0gUnsaturated Fat 1gCholesterol 2mgSodium 506mgCarbohydrates 21gNet Carbohydrates 15gFiber 6gSugar 4gProtein 3g

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram

© Jen @ WholeLottaYum
Cuisine: American / Category: Instant Pot
Previous Post: « Mashed Potatoes in the Instant Pot
Next Post: Frozen Brussel Sprouts Air Fryer Recipe »

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

 

jen pigtails in the kitchen image

Hello! Welcome to our online kitchen! I’m Jen, a full-time recipe creator and food photographer behind Whole Lotta Yum. Our site focuses on mostly healthy recipes that are organized by diet type/food restrictions. We also have lots of easy 30 minute dinners, air fryer recipes, and Instant Pot too.

Learn About Us

Keto Recipes

the buffalo chicken dip keto recipe in a white dish

Buffalo Chicken Dip (Keto, GF, Low Carb)

cooking bacon in air fryer on a white plate after it's done

Cooking Bacon in Air Fryer +Tips & Tricks!

keto air fryer recipes collage of ideas

30 Air Fryer Keto Recipes

sugar free chocolate mints after cooking on a white plate with a white background

Keto Chocolate Mint Buttons

sugar free cranberry sauce recipe in a white bowl

Keto Cranberry Sauce Recipe

keto friendly appetizers collage of recipes

21 Keto Friendly Appetizers

More

Trending

ground beef zucchini casserole in a skillet on a white background after cooking

Ground Beef Zucchini Casserole (Keto, Low Carb, GF)

pan fried chicken tenders

How to Pan Fry Chicken Tenders (No Breading)

how to cook bratwurst without a grill

Air Fryer Brats

stuffed peppers no rice

The Best Stuffed Peppers Without Rice (Low Carb!)

sites we are featured on
  • Disclosures & Privacy Policy
  • Accessibility Statement
  • Contact Page
  • Home

Copyright © 2021 Whole Lotta Yum on the Seasoned Pro Theme