Creamy & Comforting Slow Cooker Butternut Squash Pumpkin Soup: A Healthy Fall Favorite (Weight Watchers Friendly)

As the crisp air of autumn settles in and vibrant leaves adorn the trees, there’s nothing quite as comforting and inviting as a warm bowl of soup. For many, fall walks and cozy evenings are incomplete without a hearty, flavorful dish to warm the soul. This exquisite Crock-Pot Butternut Squash Pumpkin Soup perfectly captures that quintessential fall feeling. It’s an incredibly creamy, satisfying, and deeply flavorful soup that is surprisingly low in calories and perfectly aligned with Weight Watchers points, making it an ideal choice for healthy eating without sacrificing taste or comfort.

I envisioned a butternut squash soup that wasn’t just another recipe, but something truly easy to prepare and distinctively delicious. This pumpkin squash soup hits all the right notes: it’s luxuriously creamy, packed with nutrients, and carries a subtle warmth from a hint of cayenne pepper, which only enhances its cozy appeal. Imagine coming home from a refreshing chilly walk, greeted by the aromatic scents of cinnamon, nutmeg, and pumpkin wafting from your slow cooker – pure autumn bliss in a bowl.

This particular recipe stands out because it delivers incredible flavor and satiety for just one Weight Watchers point per cup. This is a remarkable achievement, especially when compared to restaurant soups which often hide excessive calories and fats. To complete this wholesome, low-point meal, I highly recommend serving it alongside a fresh piece of my healthy cornbread. The combination is simply irresistible and incredibly fulfilling.

If you’re constantly seeking more delicious, low-point soup ideas to keep your healthy eating journey exciting, be sure to explore this curated list of 27 fantastic Weight Watchers Soup Recipes. You’ll find a variety of options to inspire your kitchen adventures and keep you on track with your wellness goals.

Why This Butternut Squash Pumpkin Soup Is A Must-Try This Season

This isn’t just another soup recipe; it’s a culinary experience designed for maximum enjoyment and health benefits. Here are three compelling reasons why this creamy crock-pot creation deserves a spot on your fall menu:

It’s Fall in a Cup: The Ultimate Autumnal Comfort

Immerse yourself in the quintessential flavors of autumn with every spoonful. The harmonious blend of sweet pumpkin, earthy butternut squash, warming cinnamon, and a whisper of nutmeg creates a symphony of seasonal tastes. This soup is more than just a dish; it’s a sensory journey that evokes images of cozy firesides, harvest festivals, and colorful landscapes. You’ll find yourself utterly addicted to the rich, comforting profile of this pumpkin squash soup from your very first taste.

Packed with Fiber for Lasting Satiety

Pumpkin and butternut squash are true superfoods, brimming with essential vitamins, minerals, and, most importantly, dietary fiber. A single cup of this remarkable soup provides an impressive 5 grams of fiber. Fiber is crucial for digestive health, helps regulate blood sugar levels, and is key to feeling full and satisfied for longer periods. By combining these two powerhouse squashes, you get a nutrient-dense, fiber-rich soup that will keep hunger at bay, making it perfect for a light yet satisfying dinner or a fulfilling lunch.

Perfectly Vegan and Vegetarian-Friendly

Planning a gathering or simply looking for a delicious meal that caters to diverse dietary needs? This pumpkin squash soup is a brilliant choice. Crafted entirely from plant-based ingredients, it’s naturally vegan and vegetarian compliant, ensuring that everyone at your table—from meat-eaters to those following a plant-based diet—can enjoy its delightful creaminess and robust flavors without compromise. It’s a crowd-pleaser that celebrates wholesome ingredients.

Essential Ingredients for Your Creamy Pumpkin Squash Soup: 

Crafting this flavorful soup requires a simple yet powerful combination of fresh produce and aromatic spices. Each ingredient plays a vital role in building the soup’s depth and signature creamy texture:

• 1 butternut squash, peeled and cubed: The star of the show, providing a naturally sweet and nutty base.
• 2 Granny Smith apples, peeled and diced: Adds a subtle tartness that balances the sweetness of the squash and pumpkin, enhancing overall complexity.
• 1 yellow onion, diced: Aromatic foundation that builds flavor from the start.
• 2 cups pumpkin puree: Contributes to the creamy texture and provides that classic autumnal pumpkin flavor. Ensure it’s 100% pumpkin, not pie filling.
• 2 garlic cloves, diced: Essential for a savory depth and aromatic kick.
• 3 cups vegetable broth: The liquid base, infusing all ingredients with a rich, savory essence.
• ½ teaspoon cinnamon: A key fall spice that brings warmth and sweetness.
• ⅛ teaspoon nutmeg: Another classic fall spice, complementing the cinnamon beautifully.
• ⅛ teaspoon cayenne pepper: Provides that perfect, subtle “kick” to elevate the flavors without overpowering. Adjust to your heat preference.
• ¼ teaspoon dried basil: Adds an herbaceous note that brightens the overall profile.
• 1 cup light coconut milk: The secret to achieving that luxurious, dairy-free creaminess.

Step-by-Step Guide: How to Make Your Crock-Pot Pumpkin Squash Soup: 

The beauty of this recipe lies in its simplicity, making it ideal for busy weekdays or relaxed weekends. Let your slow cooker do all the hard work while you enjoy the comforting aromas filling your home:

1. Prepare for Slow Cooking: Begin by gathering all your ingredients. Place the peeled and cubed butternut squash, diced Granny Smith apples, diced yellow onion, pumpkin puree, diced garlic cloves, vegetable broth, cinnamon, nutmeg, cayenne pepper, and dried basil into your crock pot. Essentially, everything but the coconut milk goes in at this stage. Give it a good stir to combine all the wonderful flavors.
2. Cook to Perfection: Secure the lid on your crock pot and set it to cook. You have flexibility here based on your schedule: cook on high for 3-4 hours, or on low for 7-8 hours. The goal is for the butternut squash to become fork-tender, indicating it’s ready to be blended into a silky smooth consistency. For instance, I sometimes cook mine on high for 2.5 hours, then switch to low for an additional 2 hours. Adapt the cooking time to best suit your day!
3. Achieve Creamy Smoothness: Once the vegetables are tender, it’s time to create that signature creamy texture. Carefully use an immersion blender directly in the crock pot, or transfer the soup in batches to a regular blender (exercise caution when blending hot liquids). Blend until the soup is completely smooth and wonderfully creamy.
4. Finishing Touch: Stir in the light coconut milk. It’s important to stir it in rather than blend it, as blending can sometimes cause the coconut milk to separate. Allow the soup to warm through for an additional 15 minutes, either in the crock pot on a low setting or in a pot on the stove over low heat. If you find the soup is too thick for your preference, gradually add a little more vegetable broth or water until it reaches your desired consistency.

Nutrition and Weight Watchers Points

This recipe yields approximately 8 cups, making it perfect for meal prepping throughout the week. Each generous 1-cup serving offers impressive nutritional value while being incredibly light on points:

• Calories: 117 kcal
• Fat: 2 g
• Saturated Fat: 1.2 g
• Carbohydrates: 26 g
• Fiber: 5.5 g
• Sugars: 14 g
• Sodium: 232 mg
• Protein: 2 g

Weight Watchers Point Breakdown

One of the most appealing aspects of this soup is its incredible Weight Watchers friendliness. Many of the ingredients are ZeroPoint foods, contributing to a wonderfully low overall point value per serving:

• Butternut squash: 0 points
• Granny Smith apples: 0 points
• Diced yellow onion: 0 points
• Pumpkin puree: 0 points
• Diced garlic cloves: 0 points
• Vegetable broth: 0 points
• Cinnamon: 0 points
• Nutmeg: 0 points
• Cayenne pepper: 0 points
• Dried basil: 0 points
• Light coconut milk: 0 points (as per WW app recipe creator)

Based on the Weight Watchers app recipe creator, this delightful soup is just 1 point per cup. For those utilizing older versions of WW, it’s 1 SmartPoint per serving across the blue, green, and purple plans.

Creative Ways to Customize Your Pumpkin Squash Soup: 

One of the joys of cooking is the ability to adapt recipes to suit individual tastes and dietary preferences. This pumpkin squash soup is incredibly versatile, allowing for several delicious modifications:

• Achieving a Zero-Point Version: The only ingredient contributing points in this recipe is the light coconut milk. While it undeniably adds to the soup’s luxurious flavor and creaminess, you can experiment with unsweetened almond milk to create a zero-point version. While it might not be quite as rich, it’s certainly worth trying. To help maintain some of that desirable creamy texture, consider stirring in a bit of non-fat Greek yogurt along with the almond milk at the very end.
• Sweetness Boost: For those who enjoy a touch more sweetness, a sprinkle of Swerve brown sugar on top makes a fantastic addition. Since the soup is already so low in points (just one per cup), you likely have the flexibility to use a small amount of real brown sugar, maple syrup, or a drizzle of honey if you prefer for a richer, more complex sweetness.
• Protein Power-Up: While not traditional, bulking up this soup with a lean protein source can transform it into an even more substantial meal. Shredded rotisserie chicken or lean chicken or turkey sausage would be excellent additions. If incorporating, stir in the cooked chicken or sausage at the same time you add the coconut milk, allowing it to warm through for 15 minutes. The savory notes of turkey sausage, for example, would beautifully complement the fall spices.
• Vegetable Enhancement: To sneak in even more vegetables and boost the nutritional content, consider adding cauliflower. Cauliflower has a mild flavor and will blend seamlessly into the soup, adding volume and nutrients without drastically altering the taste. If you choose this option, you’ll want to double the spices to ensure the flavors remain prominent, and also add more vegetable broth as needed to maintain the desired consistency, especially if you have a larger crockpot.
• Spice It Up (or Down): The cayenne pepper provides a gentle kick, but feel free to adjust. For more heat, add a pinch more. For a different kind of warmth, a small amount of grated fresh ginger or even a touch of curry powder could introduce exciting new dimensions of flavor.

Pro Tips and Tricks for Making the Best Pumpkin Squash Soup: 

Ensure your pumpkin squash soup turns out perfectly every time with these helpful tips and tricks:

• Adjusting the Heat: The cayenne pepper adds a lovely, subtle warmth that enhances the fall spices. However, if you’re sensitive to heat or prefer a milder soup, feel free to omit the cayenne entirely. You can always add a pinch to individual servings if some family members prefer more kick.
• Storage and Freezing for Meal Prep: This soup is fantastic for meal prepping! Store any leftovers in a sealed, airtight container in the fridge for up to 5 days. For longer storage, this soup freezes beautifully. To make thawing and reheating easier, portion out 1-cup servings into individual Ziploc bags or freezer-safe containers. Lay the bags flat to freeze, then stack them. This method makes it incredibly convenient to pull out a single serving whenever you need a quick, healthy meal.
• Sweet Potato Substitution: If butternut squash isn’t available or you’re looking to change things up, sweet potato makes an excellent substitute for either the butternut squash or a portion of the pumpkin. Just remember to peel and chop it into cubes before adding it raw to the crockpot along with the other ingredients. The natural sweetness of sweet potato will also contribute wonderfully to the soup’s flavor profile.
• Blending for Ultimate Creaminess: For the silkiest soup, ensure the squash is very tender before blending. If using a regular blender, fill it only halfway to prevent splashes of hot liquid. You can also pass the blended soup through a fine-mesh sieve for an extra-smooth, restaurant-quality consistency.

More Delicious Recipes You’ll Enjoy: 

If you’ve loved this creamy pumpkin squash soup, you’re sure to enjoy these other fantastic recipes that are perfect for cozy meals and healthy eating:

• Weight Watchers Friendly French Onion Soup: A classic reimagined to fit your healthy lifestyle without compromising on its rich, savory taste.
• 21 Breakfast Casseroles Every Brunch Needs: A collection of scrumptious and easy-to-make breakfast casseroles perfect for entertaining or meal prepping.
• Homemade Potato Cakes (Way Better Than Arby’s): Crispy, savory potato cakes that are incredibly satisfying and a healthier alternative to fast-food favorites.