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A bowl of Butternut Squash Soup topped with coconut cream, bacon, and fresh sage on a wood background
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Whole30 Butternut Squash Soup

Whole30 + Paleo Butternut Squash Soup that is dairy free, gluten free, and packed with flavor and healthy ingredients. This easy soup recipe comes together so quickly and includes both instant pot and stove top directions. It’s the perfect comforting dish for chilly nights!
Course Dinner
Cuisine American
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 8
Calories 346kcal
Author Emilee Mason

Equipment

  • Instant Pot or Soup Pot
  • Immersion Blender or Blender

Ingredients

  • 12 oz bacon cut into 1" pieces
  • 1 sweet onion roughly chopped
  • 1 small sweet potato peeled and cubed
  • 1 cup carrots peeled and roughly chopped
  • ½ cup celery roughly chopped
  • 3 cloves garlic roughly chopped
  • 2 lb frozen butternut squash cubed
  • 24 oz chicken bone broth
  • 1 tsp salt
  • 1 tsp allspice
  • 1 ½ tsp sage dried
  • ½ tsp pepper
  • ¼ cup apple cider vinegar
  • ¾ cup canned coconut cream

Instructions

Instant Pot Instructions

  • Set instant pot to saute mode and cook bacon until cooked thoroughly and beginning to crisp. Remove from instant pot and set aside.
  • Add onion, carrots, celery, and garlic and sauté in bacon fat until onions are translucent and mixture is very fragrant.
  • Add frozen butternut squash, half of the bacon (reserving the remainder of the bacon for garnishing), and the spices. Mix well ensuring squash is well coated with bacon fat and spices.
  • Add the chicken bone broth to the pot.
  • Seal the valve on the lid of the pressure cooker and set to pressure cook on high pressure for 8 minutes. Once done, using a towel or hot pad, release the pressure valve to “venting” to do a quick release. Open the lid when pressure is fully released.
  • Using an immersion blender, blend the soup until smooth and creamy to your liking. You can also place the soup in a high powered blender and blend until smooth, this will likely need to be done in multiple batches.
  • Stir in the coconut cream and apple cider vinegar and allow to warm.
  • Serve the soup topped with reserved bacon and a drizzle of coconut cream.

Stove-top Instructions

  • Heat a soup or stock pot over medium high heat and cook the bacon until cooked thoroughly and beginning to crisp. Remove from soup pot and set aside.
  • Add onion, carrots, celery, and garlic to the soup pot and sauté in bacon fat until onions are translucent and mixture is very fragrant.
  • Add frozen butternut squash, half of the bacon (reserving the remainder of the bacon for garnishing), and the spices. Mix well ensuring squash is well coated with bacon fat and spices.
  • Add the chicken bone broth to the pot.
  • Bring the soup to a boil, reduce heat to a simmer, and place the lid on the pot. Allow the soup and veggies to simmer for 15-20 minutes until the squash and sweet potatoes are tender.
  • Using an immersion blender, blend the soup until smooth and creamy to your liking. You can also place the soup in a high powered blender and blend until smooth, this will likely need to be done in multiple batches.
  • Stir in the coconut cream and apple cider vinegar and allow to warm.
  • Serve the soup topped with reserved bacon and a drizzle of coconut cream.

Notes

  1. This soup is best stored in an airtight container in the fridge for up to five days or in the freezer for up to three months.
  2. If reheating a small amount, the microwave works great. If reheating a large amount of soup, place the soup in a stock pot and reheat over medium heat stirring occasionally.
  3. For a complete meal packed with protein, I love adding shredded rotisserie chicken to this soup after blending.
  4. This recipe was created using frozen butternut squash which is great to keep on hand and so easy to add to the soup! You can also use fresh pre-cut butternut squash or if you have more time, you can roast your squash with the following directions:
      1. Place fresh cubed butternut squash on a baking sheet, drizzle with avocado oil and mix with your hands to ensure the squash is well coated. Season the squash with salt and pepper and then roast in an oven preheated to 425F for 25 to 30 minutes or until roasted to your liking.
        Use the roasted butternut squash in the recipe as written!
         

Nutrition

Calories: 346kcal | Carbohydrates: 25g | Protein: 9g | Fat: 25g | Saturated Fat: 13g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 8g | Trans Fat: 1g | Cholesterol: 28mg | Sodium: 918mg | Potassium: 812mg | Fiber: 4g | Sugar: 6g | Vitamin A: 17081IU | Vitamin C: 34mg | Calcium: 92mg | Iron: 2mg