As the air turns crisp and the leaves start to fall, there’s something truly magical about the scent of caramelized onions wafting through the kitchen. This is the moment when I reach for my favorite recipe—Creamy Caramelized Onion Butternut Squash Soup. With its velvety texture and rich flavor profile, it’s the ultimate comfort food for chilly evenings. What I love most about this soup is how effortlessly it combines wholesome ingredients while being Whole30 compliant and paleo-friendly. Plus, the Instant Pot makes it a breeze to whip up on busy weeknights! One taste and you'll find it’s not just a warm dish; it’s a hug in a bowl, perfect for gathering with loved ones or simply savoring by the fire. Ready to make this delightful soup and warm your soul? Let’s dive in!
Why Is This Soup So Beloved?
Comforting Warmth: On chilly evenings, a bowl of this creamy soup feels like a warm hug, offering a delightful escape from the fast-paced world.
Wholesome Ingredients: With its blend of butternut squash, caramelized onions, and nourishing bone broth, you’re indulging in 100% real whole foods that nourish both body and soul.
Flexible Serving Options: Enjoy it as a standalone meal or pair it with a colorful salad or crusty sourdough bread; it's perfect for any occasion!
Quick Preparation: The Instant Pot makes it a time saver, allowing you to whip up a delicious soup in no time, ideal for busy weeknights.
Paleo and Whole30 Approved: Keeping your dietary goals in check while enjoying a robust flavor is a breeze with this recipe, making it suitable for everyone at the table.
Once you try this Creamy Caramelized Onion Butternut Squash Soup, you’ll understand why it’s become a favorite in my kitchen!
Caramelized Onion Butternut Squash Soup Ingredients
• To create this delightful soup, gather the following wholesome ingredients that are Whole30 compliant and packed with flavor.
For the Soup Base
- Onion – Adds sweetness and depth of flavor; substitute with shallots for a milder taste.
- Extra Virgin Olive Oil – Provides richness and aids in caramelization; use avocado oil for a higher smoke point.
- Garlic – Enhances flavor; fresh garlic is recommended for best results.
- Carrots – Adds natural sweetness and color; substitute with parsnips for a different flavor profile.
- Celery – Contributes to the base flavor of the soup; can be omitted if not preferred.
- Bone Broth (unsalted, chicken/beef/pork) – Provides protein and a rich base; choose homemade for best flavor or a gelatinous store-bought option with no added salt.
- Butternut Squash (peeled and cubed) – Main ingredient providing creaminess and sweetness; pumpkin makes a great alternative for a similar taste.
- Salt (Himalayan pink salt) – Enhances all the flavors; adjust to taste, starting with 1 tsp.
- Pepper – Adds warmth; adjustable from ¼ to ½ teaspoon based on spice preference.
For Serving
- Fresh Herbs (optional) – Garnish with fresh herbs like parsley or thyme for added freshness.
- Sourdough Bread (optional) – Serve alongside artisanal sourdough bread for a hearty meal experience.
This Caramelized Onion Butternut Squash Soup is not just a dish; it's a celebration of flavors and nourishment!
Step‑by‑Step Instructions for Creamy Caramelized Onion Butternut Squash Soup
Step 1: Caramelize the Onions
Begin by setting your Instant Pot to the “normal” sauté setting and add 2 tablespoons of extra virgin olive oil. Once the oil is shimmering, add 2 diced onions. Stir frequently for about 45-60 minutes, until they are deeply golden brown and sweetly fragrant, developing a rich flavor base for your creamy caramelized onion butternut squash soup.
Step 2: Sauté the Vegetables
With the onions beautifully caramelized, stir in 4 minced garlic cloves, 2 chopped carrots, and 2 chopped celery stalks. Sauté these vegetables for 3-5 minutes, stirring occasionally until the garlic is aromatic and the carrots have brightened slightly. This mixture will enhance the depth of flavor in your soup, creating a wonderful aroma that fills your kitchen.
Step 3: Combine Ingredients
Now, add 4 cups of peeled and cubed butternut squash along with 4 cups of unsalted bone broth to the pot. Secure the lid tightly and set the Instant Pot to cook on high pressure for 10 minutes. Once the cooking time is complete, use the manual release to let the steam escape, allowing all those delicious flavors to meld into the creamy caramelized onion butternut squash combination.
Step 4: Puree the Soup
Carefully remove the lid and use an immersion blender to puree the soup until it’s silky smooth and creamy, ensuring all the chunks are blended in. If you don’t have an immersion blender, you can transfer the soup in batches to a standard blender—just be cautious as it's hot, covering the lid with a towel to avoid splatter.
Step 5: Thicken the Soup
Return the pureed soup to the Instant Pot, adjusting the sauté setting to low. Allow the soup to simmer for an additional 10-30 minutes, stirring occasionally, until it reaches your desired thickness. This step enhances the flavors as the soup continues to cook and develop that perfect creamy texture.
Step 6: Season to Taste
Finally, taste your creamy caramelized onion butternut squash soup and season it with Himalayan pink salt and freshly ground pepper as needed. Start with 1 teaspoon of salt and up to ½ teaspoon of pepper, adjusting to your personal preference. Serve the soup warm, either on its own or with your favorite accompaniments.
Make Ahead Options
These Creamy Caramelized Onion Butternut Squash Soup is perfect for meal prep enthusiasts! You can caramelize the onions and sauté the vegetables up to 24 hours in advance, storing them in an airtight container in the refrigerator to maintain their flavor and texture. Additionally, you can cube the butternut squash and prepare the bone broth, keeping them separately ready to combine at cooking time. When you're ready to enjoy the soup, simply add the prepared ingredients to the pot, along with the broth, and allow them to cook under high pressure. This way, you’ll have an incredibly flavorful and comforting bowl of soup on the table with minimal effort—ideal for busy weeknights!
Variations & Substitutions for Caramelized Onion Butternut Squash
Feel free to explore these delightful twists to customize your soup experience even further!
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Nutty Flavor: Add toasted pumpkin seeds as a crunchy topping to enhance the texture and introduce a nutty flavor that contrasts beautifully with the creamy soup.
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Spicy Kick: Stir in cayenne pepper or red pepper flakes to your desired heat level, awakening each spoonful with a lively warmth that complements the sweetness of the squash.
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Creamy Alternative: Replace bone broth with coconut milk for an extra creaminess, lending a tropical note while keeping it whole30 compliant.
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Sweet Spice: Incorporate a pinch of nutmeg or cinnamon during cooking for a lovely, warm scent, lifting the flavors and creating an inviting aroma that fills your kitchen.
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Protein Packed: Add shredded rotisserie chicken or cooked lentils after blending for a hearty protein boost; it rounds out the meal and makes it even more satisfying.
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Herb Infusion: Blend in fresh herbs like thyme or sage towards the end of cooking for an aromatic twist, giving your soup an earthy side that pairs wonderfully with the sweetness of the squash.
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Caramelized Pears: For a gourmet twist, gild your bowl with caramelized pears on top; their sweet juiciness pairs exquisitely with the savory flavors.
For more cozy soup experiences, check out my recipe for Butternut Squash Soup or discover my Parmesan Zucchini Squash as brilliant side dishes that complement your creamy creation!
How to Store and Freeze Caramelized Onion Butternut Squash Soup
Fridge: Store the soup in an airtight container for up to 3 days. This keeps its creamy texture intact while making reheating easy for delicious leftovers.
Freezer: For longer storage, freeze the soup in individual portions for up to 6 months. Use freezer-safe bags or containers, leaving space for expansion to maintain quality.
Reheating: Thaw frozen soup overnight in the fridge, then reheat on the stove over low heat, stirring frequently until heated through. If it's too thick, add a splash of broth to reach the desired consistency.
Meal Prep: Consider making a double batch of this Caramelized Onion Butternut Squash Soup for quick weeknight meals!
Tips for the Best Caramelized Onion Butternut Squash Soup
• Perfectly Caramelized Onions: Slow-cook onions for deep sweetness; rushing this step can lead to bitterness. Aim for 45-60 minutes on the sauté setting.
• Fresh Ingredients Matter: Use fresh garlic and vegetables for optimal flavor. Avoid powdered substitutes to maintain the soup's integrity.
• Avoid Overfilling: When pureeing, blend in batches if necessary to prevent pressure buildup. Cover the blender lid with a towel to guard against splatters.
• Consistent Thickness: If the soup is too thin, simmer a bit longer after pureeing to thicken; this enhances the creaminess and depth of flavor.
• Customize Seasoning: Taste and adjust salt and pepper before serving, starting with a teaspoon of salt and adjusting according to preference for the best flavor.
Enjoy making the flavorful Caramelized Onion Butternut Squash Soup and share it with those you love!
What to Serve with Creamy Caramelized Onion Butternut Squash Soup
A warm, soothing bowl is just the beginning; let’s create a meal that delights all the senses.
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Fresh Green Salad: This light accompaniment, dressed in a simple olive oil and vinegar mix, offers a refreshing contrast to the creamy soup.
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Crusty Sourdough Bread: Perfect for dipping, this bread’s hearty texture complements the soup’s velvety richness, creating a satisfying bite.
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Savory Roasted Vegetables: A medley of seasonal roasted veggies, like Brussels sprouts and carrots, adds earthy flavors while enhancing the wholesome vibe.
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Creamy Coconut Rice: This subtly sweet side dish brings a lovely creaminess that pairs beautifully with the butternut squash flavors in the soup.
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Herbs and Croutons Garnish: A sprinkle of fresh parsley or thyme on top adds brightness, while crispy croutons bring a delightful crunch to every spoonful.
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Crisp Apple Slices with Nut Butter: For a simple dessert, the sweetness of apples with creamy nut butter offers a fresh finish to your meal, balancing the soup's richness.
These pairings will elevate your dining experience, turning a comforting soup into a feast for both body and soul!
Caramelized Onion Butternut Squash Soup Recipe FAQs
How do I choose ripe butternut squash?
Absolutely! Look for butternut squash that feels heavy for its size, with a uniform, matte skin that is free from blemishes. The color should be a deep golden tan. Avoid any squash with dark spots all over or soft spots, as these can indicate overripeness.
How should I store leftover soup?
You can store the creamy Caramelized Onion Butternut Squash Soup in an airtight container in the fridge for up to 3 days. For best flavor and texture, let it cool completely before refrigerating. Just give it a gentle stir before reheating!
Can I freeze this soup?
Certainly! This soup freezes beautifully. I recommend cooling it completely and dividing it into individual portions in freezer-safe bags or containers. Make sure to leave some space at the top for expansion. You can safely freeze it for up to 6 months. When you’re ready to enjoy, thaw in the fridge overnight and reheat on the stove.
What should I do if my soup is too thin?
No worries here! If you find your soup is thinner than desired, simmer it on low heat for an additional 10-20 minutes after blending. Stir occasionally to prevent sticking. This will help thicken the soup to that luxurious, creamy consistency you're craving.
Is this soup safe for my dog to eat?
While it’s packed with wholesome ingredients, it's important to note that onions are toxic to dogs. Therefore, it’s best to set aside some soup before adding onions if you want to share a bit with your furry friend. Always consult your veterinarian if you’re unsure about feeding any human food to your pets.
Can I make this soup ahead of time?
Absolutely, meal prep at its finest! You can prepare the entire soup and refrigerate it for a day or two before serving. The flavors deepen over time, and it’s a great option for easy weekday meals when you're short on time. Just reheat on the stove, stirring occasionally for even heating!
Creamy Caramelized Onion Butternut Squash Bliss
Ingredients
Equipment
Method
- Set Instant Pot to 'normal' sauté. Add 2 tablespoon olive oil. When shimmering, add 2 diced onions and stir frequently for 45-60 minutes until golden brown.
- Stir in 4 minced garlic cloves, 2 chopped carrots, and 2 chopped celery stalks. Sauté for 3-5 minutes until aromatic.
- Add 4 cups of peeled cubed butternut squash and 4 cups unsalted bone broth. Secure lid and cook on high pressure for 10 minutes.
- Once done, manually release steam. Use an immersion blender to puree soup until silky smooth.
- Return the pureed soup to the Instant Pot. Set to low sauté and simmer for 10-30 minutes until thickened.
- Season with Himalayan pink salt and pepper to taste. Start with 1 teaspoon salt and up to ½ teaspoon pepper.
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