Easy slow cooker butternut squash soup is Fall comfort food at its best. I have been making this soup for probably about two decades. This is by far the best butternut squash soup. The only thing that makes it better is knowing it is low-carb and healthy with real ingredients.
A bowl of this will warm you up and satisfy you with its amazing complex flavor. A bit of cayenne and a dash of nutmeg bring in some background heat to balance the sweet butternut squash and the rich cream cheese. This butternut squash soup is the best creamy keto recipe.
You can also top it with toasted pumpkin seeds, pepitas, to add some nutty crunch to it as well. I am not a fan of pumpkin or pumpkin spice (yes, we are a small group but some of us do ban against the Pumpkin Spice Latte madness). My one exception is I do like pumpkin seeds. Therefore, when it comes to fall foods, butternut squash is one of my favorite flavors and I skip all those pumpkin recipes that seem to be everywhere from August-November.
Will Kids Eat Butternut Squash?
Well, the real answer is you won't know until you offer it to them and they try it. I will say that if they like soup, this may be a good way to introduce it to them. A neighbor kid was over last fall when I made this and kept going in and out saying "what smells so good". I had him try it and he loved it. I sent him home with a container of it!
Two of my kids will eat this soup, one is anti-anything squash. Do not share this info, but maybe next time I will call it pumpkin soup and maybe he will try it - though my cover will be blown when I eat it myself as they all know I hate pumpkin.
How Easy is it to Make Butternut Squash Soup?
Very easy. It is basically a "dump and go" kind of recipe. All the soup ingredients are put into the slow cooker, it is turned on and then you leave for the day or the next 4 hours it does its magic. The house will smell amazing as a bonus. It is a healthy butternut squash soup recipe since you make it homemade and control the ingredients.
Cutting a butternut squash is not easy and getting the peel off is an even more intricate take on. When I started seeing Trader Joe's have bags of already cut and peeled butternut squash, I knew this was for me and the best way to speed this recipe along. Buying the store-bought already prepared cut squash makes this what I call a half-scratch recipe. No harm in saving a few minutes if the cost is minimal. Now here are the easy steps...
If you love slow cooker soups, here is another favorite.
You will want to try Slow Cooker Chicken Tortilla Soup
Using broth instead of water in this recipe ensures a deep flavor. With this butternut soup recipe, you can use either chicken or vegetable broth. That way it can be enjoyed by vegetarians too. Here are the ingredient you will need for this creamy keto butternut squash soup.
- Butternut squash
- Chicken Broth (or bouillon cubes)
- Black Pepper
- Cayenne Pepper
- Full Fat Cream Cheese
- Pepitas / Hulled Pumpkin Seeds (optional topping)
How to Make Butternut Squash Soup
To make this low-carb butternut squash soup in the Crock-Pot, get all the ingredients ready. Add all ingredients, through nutmeg to slow cooker, stir to combine. Do not add the cream cheese or pumpkin seeds.
You can use either water and the bouillon cubes or equal parts of homemade chicken bone broth. Here is my recipe for making it in an electric pressure cooker - HOW TO MAKE INSTANT POT BONE BROTH.
How Long to Cook the Slow Cooker Soup
This soup is one of those set it and forget it soup. There is no need to stir it or watch for anything for hours to coe. Set the slow cooker to high for 4 hours. If you are going to be gone all day, you can also cook this on low for 8 hours.
It will look like this when it is ready and the cooking time is complete. The butternut squash will be so soft, it will fall apart if you try and stir it.
How to Blend Soup in a Crock-Pot
Once complete, use an immersion blender to make it smooth. I do this twice. The first time just to smooth out the original soup ingredients. Then I add the cream cheese that is diced into small pieces and stir it in a bit. The cream cheese will melt a bit but stay a bit chunky. I then run the immersion blender through it again and it is silky creamy smooth!
** no immersion blender, no problem. You will need to transfer this to a blender but do not blend when it is piping hot - it will explode all over! Let it cool enough and blend in batches. It will make more dishes than you really need.
I HIGHLY RECOMMEND buying an immersion blender. They are NOT much money and do not take up much space in your kitchen. I love it and it is easy to clean - lots of bonuses there! The one I use is listed below and I cannot recommend it enough. I have had it for years and it still is a work horse.
Toast up the pepitas in a dry saute pan if you wish to add these on top of your soup.
How Many Carbs in Butternut Squash Soup
Ladle soup into bowls and top with a sprinkling of pepitas. Enjoy immediately. For ⅙ of this recipe with pepitas as a topping, this butternut squash soup has less than 200 calories and 12 net carbs. If you cut out the optional topping, it is even less. It is then only 130 calories and 10.2 net carbs. This makes for the perfect low-carb, keto, gluten-free, and diabetic-friendly butternut squash soup recipe.
How to Store Butternut Squash Soup
This soup can be stored for up to 5 days in an air-tight container in your refrigerator. To reheat, place in a microwave-safe bowl and heat until hot.
Can you freeze butternut squash soup?
Yes, you can. This recipe is also great to make ahead of time and freezing the butternut squash soup for later enjoyment. It is best to make the butternut squash soup and freeze it before adding the cream cheese to it. Simply freeze in large ziplock bags and when you want to enjoy the soup, all you need to do is defrost, reheat, and then add the cream cheese once warm and stir it in evenly. It will be just as velvety and delicious.
For a lovely vegan or Whole30 butternut squash soup recipe you can easily make a few substitions. Below is a list of simple changes you can make to adjust this recipe to exactly what your taste or diet desires.
VEGAN - instead of chicken broth, use vegetable broth or my homemade recipe for Vegan Mushroom Broth.
WHOLE30 or PALEO - replace the cream cheese with an equal amount of coconut milk instead.
Other Toppings for Butternut Squash Soup
If you are not a fan of pumpkin seeds, here are some other ideas to put on butternut squash soup. These are not all keto or gluten-free so pick the ones that work for you.
- Sour Cream
- Bacon Bits
- Chives & parsley
- Parmesan Cheese
- Small diced apples
What to Serve with Butternut Squash Soup
All of these recipes go well with butternut squash soup. Pick one to make a complete meal and enjoy for lunch or dinner.
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Easy Keto Slow Cooker Butternut Squash Soup
- Slow Cooker
- Immersion Blender
- ½ C onion chopped
- 4 C butternut squash peeled and cubed
- 3 C chicken broth Vegetable broth can be substituted
- ¼ teaspoon black pepper
- ½ teaspoon cayenne pepper
- ¼ teaspoon nutmeg
- 4 oz cream cheese room temperature
- ½ C toasted pepitas (hulled pumpkin seeds) OPTIONAL
- Add all ingredients, through nutmeg to slow cooker. Stir to combine and put the lid on. Set slow cooker to high for 4 hours or low for 8 hours.
- Once complete, use an immersion blender inside the slow cooker crock to make smooth.
- Dice cream cheese into small pieces and add to the soup. Use immersion blender again to blend until smooth and creamy.
- Taste test and add more salt, if needed.
- Toast pepitas in a dry saute pan until desired brown color. Let cool.
- Ladle soup into bowls and top with a sprinkling of pepitas.
|This information is based on the soup with pepitas as a topping. Without the topping it is 130 calories & 10.2 net carb Nutrition Facts|
|Amount per serving|
|% Daily Value*|
|Total Fat 12.7g||16%|
|Saturated Fat 5.4g||27%|
|Total Carbohydrate 14.7g||5%|
|Dietary Fiber 2.7g||9%|
|Total Sugars 2.9g|
|Vitamin D 0mcg||0%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.|