Paleo Butternut Squash Soup

Here we’re making some Paleo Butternut Squash Soup that’s really simple to put together.  I’ve been getting into Instapot cooking lately, joining the rest of the a bandwagon, but this recipe could easily be made without one; see recipe notes.  In my opinion you can get some serious flavor in a fraction of the cooking time, which is why I guess everyone loves them.  Also, I cheat a little bit here and buy a store bought rotisserie chicken, but there isn’t anything stopping you from cooking and adding your own chicken.  You can decide.  Also this recipe is whole30 given we’re not adding any sugar.

We start by adding some onions and bell peppers to the Instapot and sautéing them.  Make sure you give the Instapot time to heat up, mine takes a little bit for some reason.  We then add some garlic and sauté for a minute or so as garlic burns pretty quickly.

Instapot Butternut Squash Soup Cooking Vegetables


I then add the butternut squash and lightly season with some salt and pepper and the other spices.  Make sure you give it a good toss to ensure the spices get a chance to coat everything.  Pop the lid on the Instapot and pressure cook on high for 10 minutes.  At this point, I start shredding the chicken so I be somewhat efficient with my time.



When you release the pressure on the Instapot you will flood your home with an amazing smell.  I’ve said it in other blog posts, but I love the smell of cinnamon.  It combines so great here with the butternut squash.

The next part is simple if you have an immersion blender, but you can absolutely get away with using a food processor or blender.  The goal is to blend the ingredients to a nice smooth texture before adding the remaining ingredients.  You can then add the tomatoes (make sure they’re drained), coconut milk and chicken .  I’ll leave it to you to decide how much chicken you want in the soup.  For me, the heartier the better, especially when it comes to protein.

You can make it look fancy, and give it a bit of flavor at the same time, with some garnish.  Add some parsley and a drizzle of coconut milk.  This soup is simply delicious and I’ll bet you’ll go back for seconds.  The best part is that its pretty low in calories.  You can’t beat that.


I hope you enjoyed my version of paleo butternut squash soup.  If you’re looking for something different try some Togarashi Steak when you get a chance and let me know what you think.

Butternut Squash Soup with Chicken

Butternut Squash Soup with Chicken

Savory Butternut Squash Soup, blended with some simple ingredients and subtly flavored with nutmeg and cinnamon.  Coconut milk is added to the broth to give it a nice creamy texture that tastes amazing in this combination.
5 from 4 votes
Print Pin Rate
Course: Main Course, Soup
Cuisine: American
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 8
Calories: 126kcal
Author: Patrick



  • Turn the Instapot to sauté and wait for it to heat up. 
  • Add Avocado Oil, then sauté onions and bell pepper for 3-5 minutes until the onion starts to turn translucent. 
  • Add minced garlic and sauté for 1 minute.
  • Add butternut squash and toss with onion, bell pepper and garlic.  Add nutmeg, cinnamon and lightly season with salt and pepper and toss again to ensure even distribution.
  • Add chicken broth and put the lid on the Instapot.  Set to manual pressure cook on high for 10 minutes.
  • When timer goes off, manually release pressure and remove the lid.
  • Using an immersion blender, blend ingredients in the Instapot to a smooth consistency.  If you don't have an immersion blender you can put the vegetables into a blender or food processor and blend just the same.
  • Add coconut milk, salt, pepper, fire roasted tomatoes (drained) and shredded rotisserie chicken.
  • Turn the Instapot to sauté and simmer for 3-5 minutes.  This is to incorporate the flavors of the milk and tomatoes. 
  • Serve and garnish with a drizzling of coconut milk and sprinkle of parsley.


If you don't have an Instapot you can follow the instructions just the same.  Just boil/steam the vegetables in a pot.  Add chicken broth and simmer for 15 minutes until the butternut squash is soft and tender.  If you can pierce it with a fork, then the squash is done.


Serving: 1bowl | Calories: 126kcal | Carbohydrates: 15g | Protein: 4g | Fat: 6g | Saturated Fat: 2g | Cholesterol: 10mg | Sodium: 641mg | Potassium: 421mg | Fiber: 2g | Sugar: 4g | Vitamin A: 187.3% | Vitamin C: 42.6% | Calcium: 7.1% | Iron: 8.4%
(Visited 198 times, 1 visits today)


  1. Jenny November 19, 2018 at 3:23 am

    Easy to prepare, and so delishous 🙂
    Family favorite for sure!

  2. Jenny January 21, 2019 at 11:47 pm

    Well I made this again and hands down it’s so delish! Especially when you live here on the East coast and need some healthy warm to the tummy soup! Easy to prepare, we love doing it in the instant pot.


Leave A Comment

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