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Slow Cooker Butternut Squash Soup

This delicious Slow Cooker Butternut Squash and Sweet Potato Soup is creamy, rich and packed with veggies. It's so easy to make especially if you're using your crockpot. Plus, it's vegan, healthy and freezes really well.
Course Soup
Cuisine International
Prep Time 10 minutes
Cook Time 3 hours
Total Time 3 hours 10 minutes
Servings 4
Calories 203kcal
Author Diana


  • 1 large butternut squash diced
  • 2 medium sweet potatoes diced (or 3 small sweet potatoes)
  • 1 carrot diced
  • 1 onion diced
  • 1 clove garlic minced
  • 1 cinnamon stick
  • ¼ tsp ground nutmeg
  • ¼ tsp ground black pepper
  • ½ tsp salt
  • 4 cups 1 liter vegetable stock low sodium (or water)


In the slow cooker:

  • Prepare the butternut squash by slicing it into 2 halves, scoop out the seeds, and peel the skin off using a potato peeler or a sharp knife. Peel and dice the sweet potatoes, and do the same with the carrot. Peel and dice an onion, and finally peel and mince the garlic.
  • Put the vegetables into your slow cooker.
  • Add the spices, salt, and pepper. And pour in the vegetable stock. Cook on high for 3-4 hours, or low for 6-7 hours.
  • Once the cooking is finished, open the lid and discard the cinnamon stick.
  • Using a hand blender, blend the soup until smooth. Have a taste and see if you would like to adjust any seasonings.

In the Instant Pot

  • Prepare your ingredients as explained above, add them to the Instant Pot and cover with the vegetable stock.
  • Cover with the lid, and set the vent on SEALING position. Press on MANUAL or PRESSURE COOK on high and set on 10 minutes.
  • Once the cooking is finished, quickly release the steam and carefully open the lid.
  • Discard the cinnamon stick. Using a hand blender, blend the soup until it's smooth.

Over the stove top

  • Prepare the vegetables, then heat 1 tbsp of olive or canola oil in a pot and saute the onion until it's soft and translucent.
  • Add the garlic, and cook for 1 minute or until it's fragrant. Add the rest of the vegetables, vegetable stock and spices/seasonings. Simmer until the vegetables are soft.
  • Turn off the heat, and using a hand blender, blend until the soup is smooth.



  • Store in the fridge in an airtight container for up to 7 days.
  • This soup is great for freezing since it's dairy-free! Freeze it in individual servings, and store for up to 6 months.
  • If you choose to freeze the soup, then I strongly recommend that you freeze it within 2 hours of cooking covered in an airtight container.
  • Frozen butternut squash soup can last for 3-4 days after it has been thawed in the fridge. If it has been thawed in the microwave, then it needs to be eaten immediately after thawing.
  • Serve with crusty bread, sourdough croutons, focaccia or flatbread!
  • For garnish, use cream (I used coconut cream to keep my soup vegan) to create pretty swirls, and sprinkle with pumpkin seeds.
  • You can omit the sweet potatoes, but you will have to either use more butternut squash or use less liquid to still get a thick creamy soup.


Calories: 203kcal | Carbohydrates: 50g | Protein: 4g | Fat: 1g | Saturated Fat: 1g | Sodium: 376mg | Potassium: 1130mg | Fiber: 9g | Sugar: 11g | Vitamin A: 38510IU | Vitamin C: 45mg | Calcium: 144mg | Iron: 2mg