Pot of butternut squash soup
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5 from 1 vote

Butternut Squash Soup | Slimming World Syn Free

This delicious Butternut Squash Soup is super-easy to make, vegan, gluten-free and Syn Free on Slimming World. Choose your favourite soup making method: Stovetop, Slow Cooker, Instant Pot and Soup Maker instructions included.
Prep Time10 mins
Cook Time25 mins
Total Time35 mins
Course: Soup
Cuisine: Continental
Keyword: Butternut Squash Soup, Curried Butternut Squash Soup, Instant Pot Butternut Squash Soup, Slimming World Butternut Squash Soup, Slow Cooker Butternut Squash Soup, Soup Maker Butternut Squash Soup
Servings: 4
Calories: 159kcal
Author: Lucy Parissi | Supergolden Bakes


  • Low calorie cooking spray or a little olive oil
  • 1 onion , roughly chopped
  • 3 garlic cloves
  • 1 potato , peeled and cubed
  • 1 medium butternut squash , peeled and roughly chopped
  • 1 tsp mild curry powder
  • 1 tsp ground turmeric
  • 1 tsp ground ginger
  • ½ tsp paprika
  • ½ tsp salt
  • 1 bay leaf LEAVE OUT IN SOUP MAKER
  • 750 ml | 3 cups vegetable stock (broth)
  • Salt and pepper to season

For a creamy soup (optional)

  • 125 ml / 1/2 cup coconut milk or dairy milk (fat free for SW version)
  • Cream to drizzle *do not use on SW

Toppings and garnishes

  • 2 tsp mixed seeds (Healthy Extra B)
  • 1 small slice wholemeal bread
  • dried chilli flakes



  • Spray your pot with low calorie cooking spray or use a little olive oil.
  • Add the onion, potato, garlic and bay leaf. Stir in the salt and any spices you are using - here mild curry powder, turmeric, ground ginger and sweet paprika. If you are using Thai curry paste add it now.
  • Sauté over medium-low heat for a couple of minutes.
  • Add the cubed butternut squash and stir to combine.
  • Pour in the vegetable stock and bring to a simmer. Partially cover the pot and cook for 15-20 minutes, or until the vegetables are tender.
  • Remove and discard the bay leaf. Use an immersion blender to blitz the soup to velvety creaminess. Alternatively you can use a blender but be careful when processing hot soup!
  • OPTIONAL: stir in coconut milk /milk and heat through if using.Taste and season. Serve garnished with pumpkin and sunflower seeds, dried chilli flakes and wholemeal croutons etc.


  • Add all the ingredients to your pressure cooker. Cover, set vent to sealing and cook for 8 minutes at high pressure.
  • Perform a quick release, open the pot and remove the bay leaf.
  • If you are adding coconut milk or milk then stir it in now.
  • Use a stick blender to blend the soup until smooth.
  • Taste and adjust the seasoning if needed.


  • Do not use any bay leaves in this method!
  • Add all the ingredients in the order listed. Make sure to only add enough stock to the maximum line indicated in your soup maker.
  • Select the ‘Smooth’ setting and let the machine quick and blend your soup - easy right?
  • If you wish to add milk then transfer the soup to a pot first. Taste, season and serve.


  • Add all the ingredients in your slow cooker and stir to combine. Cook on 4-5 hours on HIGH or 6-8 hours on LOW setting.
  • Remove the bay leaf and blend. Stir in milk/cream etc if using and serve.



CREAMY BUTTERNUT SQUASH SOUP - add some coconut milk if you want to keep the recipe vegan. Adding milk and/or cream is another classic way to enrich this soup although it will no longer by Syn Free (see notes). Creamy squash soup can be flavoured with herbs like sage and thyme.
CURRIED BUTTERNUT SQUASH SOUP - warming spices work so well with squash. I have added mild curry powder, turmeric, ground ginger and a little paprika. Add some cayenne pepper and dried chilli flakes if you like it hot!
THAI SQUASH SOUP - adding a little Thai red curry paste is really easy way to flavour this soup. Check the brand you use is gluten free / vegan if that is a concern.
This soup is a favourite among Slimming World members - it is filling and Syn Free! One serving is 160 calories and 5 SmartPoints on WeightWatchers.
If you want to make a creamy squash soup, make sure you use some of your Healthy Extra A allowance for the milk, whether you use dairy or plant based drinks.
Any toppings such as seeds and croutons are Healthy Extra B choices - two teaspoons of seeds or 60g of wholemeal bread. I like to toast the bread and cut it up to make croutons.
Please note I am not affiliated in any way with Slimming World or Weight Watchers.  Syn values and SmartPoints are based on online calculators.
Nutritional information is always approximate, and will depend on quality of ingredients and serving sizes.


Calories: 159kcal | Carbohydrates: 36g | Protein: 5g | Fat: 2g | Saturated Fat: 1g | Sodium: 765mg | Potassium: 962mg | Fiber: 6g | Sugar: 7g | Vitamin A: 20454IU | Vitamin C: 48mg | Calcium: 116mg | Iron: 4mg