Low Sodium Slow Cooker Butternut Squash Soup

Total time4 hr 20 min

Prep time20 min

Cook time0 min

Low Sodium Slow Cooker Butternut Squash Soup

This creamy, spiced soup practically makes itself: cubed butternut squash, apple, onion, and garlic simmer low and slow with warming cinnamon, nutmeg, ginger, and a hint of cayenne until everything turns soft and fragrant. A quick pass with an immersion blender turns it silky-smooth right in the slow cooker, no fuss required. A finishing touch of maple syrup rounds out the sweetness against the squash's natural earthiness, giving the whole pot real depth without relying on a heavy hand of seasoning. Ladle it into bowls with a scatter of pepitas for crunch and a dollop of something cool and creamy on top, and you've got a cozy, autumn-ready bowl that's an easy fit for anyone watching their sodium intake closely. It's the kind of set-it-and-forget-it recipe that rewards you with big flavor from simple, whole ingredients.

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Ingredients

6 servings

1 large butternut squash (about 3 lb), peeled, seeded, and cut into 1-inch cubes
Fresh Butternut Squash, Each Organic Butternut Squash Peeled Butternut Squash Nature's Promise Organic Butternut Squash Trader Joe's Diced Butternut Squash
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1 medium yellow onion, roughly chopped
3 cloves garlic, smashed
1 medium apple, peeled, cored, and roughly chopped
3 cups low-sodium chicken broth
2 tbsp unsalted butter
1 tsp ground cinnamon
½ tsp ground nutmeg
½ tsp ground ginger
¼ tsp cayenne pepper (optional)
1 tsp salt
Chef's tip
Season to taste - salt substitutes can taste bitter in larger amounts, so start with less.
¼ tsp black pepper
½ cup heavy cream
2 tsp maple syrup (optional)

For serving

pepitas (pumpkin seeds), for serving (optional)
sour cream or crème fraîche, for serving (optional)

Instructions

1
Add the butternut squash, onion, garlic, apple, chicken broth, butter, cinnamon, nutmeg, ginger, cayenne (if using), salt, and black pepper to a 6-quart slow cooker. Stir briefly to distribute the spices.
2
Cover and cook on High for 4 hours or on Low for 7–8 hours, until the squash is completely tender and collapses easily when pressed with a spoon.

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