There’s nothing better than a warm, nourishing bowl of soup when the temperatures start to drop—and this Butternut Squash Soup is a Pivot favorite for good reason!

It’s cozy, creamy (without heavy cream), and loaded with fiber, vitamins, and just the right amount of natural sweetness from apples and maple syrup. Whether you’re meal prepping for the week or hosting a fall dinner, this recipe is always a hit.

Plus—it’s made in the slow cooker, making it super hands-off and weeknight friendly.

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🥣 Butternut Squash Soup Recipe

Servings: 9 cups
Prep Time: 15 minutes
Cook Time: 8–12 hours on low OR 3–4 hours on high

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Ingredients

Produce & Base:

• 1 medium butternut squash (2–2.5 lbs)
• 2 medium apples
• 2 medium carrots
• 1 medium onion
• 3 cups (20 oz) low-sodium vegetable stock
• 1 Tbsp minced garlic

Seasonings:

• 1 tsp cinnamon
• ½ tsp dried sage
• ½ tsp salt
• ½ tsp black pepper
• Cinnamon, salt & pepper to taste

Add-ins (after cooking):

• 4 oz cream or milk of choice
• 2 Tbsp pure maple syrup

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Directions

1. Prep your produce. Peel and chop the squash, apples, carrots, and onion. Mince garlic or use pre-minced.
2. Add to slow cooker. Place the squash, apples, carrots, onion, garlic, vegetable stock, cinnamon, sage, salt, and pepper in the crockpot.
3. Cook. Set to low for 8–12 hours or high for 3–4 hours, until the squash is soft and tender.
4. Blend. Stir in the milk and maple syrup. Use an immersion blender or transfer to a high-speed blender to puree until smooth.
5. Taste test. Adjust seasoning with extra cinnamon, salt, or pepper if needed.
6. Serve it up. Enjoy warm! Add toppings like pumpkin seeds, feta cheese, parmesan, or crunchy croutons.

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🔥 Nutrition Info (Per 1 Cup Serving)

• Calories: 140
• Fat: 4g
• Protein: 2g
• Net Carbs: 20g

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Pro Tips from the Pivot Team

✔️ Make it dairy-free: Use oat, almond, or coconut milk.
✔️ Add protein: Serve with a side of Greek yogurt, pair with a protein wrap, or stir in collagen powder after blending.
✔️ Freezer-friendly: Let cool completely and freeze in individual containers for grab-and-go lunches.

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Ready to Feel Amazing This Fall?

At Pivot, we believe real food should taste amazing and support your health goals. Whether you’re working on blood sugar balance, weight loss, or simply better energy—we’re here to help you make nutrition simple, satisfying, and sustainable.