Slammin' Butternut Squash Soup

Here is a perfect soup recipe for this time of year provided by Gina Rieg, owner of Simplified Wellness For you. Enjoy!


No gluten, no grains, no sugar, GAPS-friendly, SCD-friendly, Paleo-friendly, AIP-friendly (optional toppings)


  • 1 large butternut squash
  • 1 yellow onion
  • 1 can whole, organic coconut milk (whole organic Native Forest, whole organic Thai Kitchen or organic Natural Value (no organic guar gum) (In BPA freecans)
  • 2 – 3 medium carrots (or sub more squash, or other root veggies like rutabagas).
  • 2 tsp celtic sea salt, Himalayan sea salt or Real salt (add more to taste)
  • 2 cups homemade broth (beef, chicken or vegetable broth). (If you don’t have homemade broth on hand, the only store-bought broth that I feel is 2nd best to homemade broth is Pacific organic vegetable broth only (not AIP friendly)
  • Spices – Here are 2 possible versions (choose one):
    • 1.5 tsp ground nutmeg, 1.5 tsp ground cinnamon and 1 tsp ground clove (add more if desired) (THIS VERSION IS NOT AIP-FRIENDLY)
    • OR
    • 2 TBSP ground marjoram + 2 TBSP ground sage + 2.5 tsp garlic powder or 4 cloves fresh minced garlic (THIS IS AIP-FRIENDLY)


  • Peel the butternut squash, cut it in half and de-seed it. Then cut into chunks – about 1 inch. This will be about 6 – 7 cups.
  • Cut the carrots into about 1 inch coins.
  • Peel and cut the onion, into about 1 inch pieces.
  • Put the squash, carrots and onions in the slow cooker or Instant Pot. Add the broth, coconut milk, salt and herb/spice blend of your choice.
  • If using a slow cooker, turn on LOW for about 6 hours OR on high for about 4 hours.
  • If using the Instant Pot, use the “soup” function and make sure it displays 30 minutes and normal pressure. Safely quick release when the time is up.
  • Once everything is cooked, use a stick blender in order to puree the soup to your desired smoothness or chunkiness. You could also use a blender and blend in batches.


  • Once the soup is in your bowl, you can add toppings if desired. For example:
    • nuts/seeds (such as Brazil nuts and/or pumpkin seeds) (Not for AIP)
    • raw organic sour cream (Not for AIP)
    • raw cheese (Not for AIP)
    • shredded coconut
    • plantain chips
    • pastured meats (su ch as organic pastured 100% grass-fed beef, pork/sausage or chicken)

Simplified Wellness for You
Gina Rieg, CHC, NTP, CGP
Certified Health Coach, Certified GAPS Practitioner