Apple-Delicata Squash Porridge – an easy Instant Pot Recipe {GF, Paleo, AIP, GAPS} For breakfast, hot, or chilled and portable for lunches

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We love love love delicata squash around here. The porridge? My kids love it for breakfasts, snacks and lunches! Throw a few things in the Instant Pot, including a whole, uncut delicata squash, and with only about 5 minutes’ labor you have a beautiful, wholesome porridge. This macronutrient-rich recipe is Gluten-free, Paleo, AIP compliant and GAPS-friendly … but serve it to anyone who loves porridge. Apple-Delicata Squash Porridge is easy to make, delicious and naturally sweet!

a bowl of instant pot apple delicata squash breakast porridge

Gluten-free, Paleo, AIP & GAPS Ingredients

Think hot pumpkin porridge, but so much better. Delicata squash are naturally sweet, with almost a caramelized flavor, like nature’s candy. This winter squash is very affordable (especially if you have a Trader Joe’s in your area) and perfect for Gluten-free, Paleo, AIP and GAPS diets.

This porridge combines delicata squash with fall apples for the perfect texture and flavor.

What else gets added to make this porridge so special? Actually — bone broth and gelatin! But you’d never know it. These glycine-rich foods nourish the gut, aiding digestion and reducing inflammation. (You can read more about glycine [found in bone broth and gelatin!] here.)

What bone broth to use? I recommend three options, depending on what fits your lifestyle best. Here‘s the best homemade bone broth recipe, that teaches you how to avoid rancid fat (which is common with long-cooked broths). Here‘s the bone broth in a carton I recommend (by Kettle and Fire). And I like Perfect Supplements’ new Bone Broth powder (find it here) because it’s shelf stable so you can use as little or as much as you need, and it’s always ready to go (plus is sourced well).

Also slippery elm! This herbal ingredient is optional, as it’s not compliant for those just starting out on the AIP Diet. Otherwise, I recommend it! Here’s why.

I show nuts (below) as a topping on the porridge. Of course, AIP folks aren’t going to use those.

Have fun with the toppings, based on your restrictions: coconut, fresh or frozen berries, sliced banana etc.

Breakfasts, Snacks and Lunches

One afternoon my 15-year-old daughter said to me as she ate this recipe chilled as pudding, “Mom, this pudding you made is soo good.”

Then I happily overheard this between my teenage kids. I was in the bathroom listening, unbeknownst to them, while my daughter continued to eat the leftover porridge cold as pudding:

Son: Isn’t that stuff so delicious?
Daughter: Mmm, so good.

🙂 (My son ate the porridge hot that morning for breakfast.) So I recommend the loveliness not only as hot porridge, but I pour it into 8 oz. canning jars for lunches and snacks.

Whether gluten-free, paleo, GAPS Diet, AIP or just a lover of wholesome food (and delicata squash!), this easy to make porridge is sure to please for breakfasts, snacks and lunches.

bowl of instant pot apple squash porridge with IP behind


Can you reheat leftovers?

Yes! Just warm leftovers gently in a saucepan over low heat, breaking the gelled pieces up as you occasionally stir.

You can also heat up leftovers in the Instant Pot using the “Warm” button.

Leftovers last well in the fridge for up to 5 days.

Can you use another kind of squash?

You certainly can. Just know that delicata is unusually sweet, seriously like winter squash candy. So you may need more sweetener if you make that substitution.

Other winter squash options to consider are butternut, kabocha or sugar pumpkins.

If you use one of these larger squash, you’ll need to peel, seed and cube the squash before cooking. (The delicata’s peel is edible; no peeling or cubing means one less step.)

Instant Pot tips

This recipe takes just 8 minutes to cook.

If you’re in a hurry, put the broth and squash in the Instant Pot’s insert pot while you’re prepping the apples. Press the “Sauté” button, which will pre-heat the pot and broth, decreasing the time it would otherwise take the Instant Pot to come to pressure and temperature. (Don’t leave the Sauté button on too long, though, because there isn’t a lot of broth. We don’t want it to simmer and evaporate, just warm up a bit.)

Once your ingredients are all in the pot, press the “Cancel” button before choosing the “Manual” setting and proceeding with the recipe.

A QPR (quick pressure release) will also speed things up after the timer goes off.

5 from 2 votes
Apple-Delicata Squash Instant Pot Porridge~ AIP, GAPS, Paleo deliciousness; cooks in 8 minutes
Apple-Delicata Squash Porridge
Prep Time
10 mins
Cook Time
18 mins
Total Time
28 mins

Apple-Delicata Squash Porridge is the perfect fall and winter breakfast, easy to make, fortified with protein, nourishing and comforting, well loved by both kids and adults.

Course: Breakfast, lunch, Snack
Cuisine: American
Keyword: aip, apple, breakfast, delicata squash, porridge
Servings: 3 generous servings
Calories: 110 kcal
Author: Megan
  • 4 small or 2 large apples unpeeled, flesh cut from the cores
  • 1 delicata squash washed and whole
  • 1/2 cup bone broth with little fat, or water instead
  • 3 Tablespoons slippery elm optional for those on AIP
  • 2 Tablespoons gelatin or up to 1/4 cup if eating the porridge hot (not chilled as pudding)
  • 2 Tablespoons maple syrup , or honey for GAPS diet
  • 1/2 teaspoon cinnamon
  • 1/8 teaspoon each: cloves and ginger
  • pinch sea salt
  1. Place whole, uncut delicata squash into insert pot. Add apple chunks. Add bone broth and spices. Make sure rubber ring is in place in the Instant Pot lid, and secure lid, closing steam valve. Choose Manual setting and 8 minutes.
  2. When timer goes off, allow pressure to release naturally for 10 minutes; then press Cancel, place a dish towel over steam valve and open it to release any remaining pressure. Remove lid and insert, so the pot's contents begin to cool.
  3. When cool enough to handle, place delicata on a plate or cutting board. Cut in half length-wise and remove seeds with spoon. (They come out very quickly and easily.) Place squash halves and pot's contents (apples, broth and spices) into blender.
  4. Add remaining ingredients: optional slippery elm, gelatin, maple syrup and sea salt. Blend for about 30 seconds, until smooth. Serve with optional toppings, or pour into portable containers for packing in lunches.
Recipe Notes

Here's the grass-fed gelatin I use and recommend. You can use the discount code BEAUTIFUL10 at checkout to get 10% off your purchase! 🙂

Here's the sustainably-grown and harvested slippery elm I buy and use.

Nutrition Facts
Apple-Delicata Squash Porridge
Amount Per Serving
Calories 110 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Saturated Fat 1g 5%
Sodium 31mg 1%
Potassium 559mg 16%
Total Carbohydrates 22g 7%
Dietary Fiber 2g 8%
Sugars 11g
Protein 7g 14%
Vitamin A 41.3%
Vitamin C 22.5%
Calcium 5.7%
Iron 4.9%
* Percent Daily Values are based on a 2000 calorie diet.


Apple-Delicata Squash Breakfast Porridge- AIP, GAPS, Paleo (or chilled as pudding for lunches and snacks)

By the way, this is the Instant Pot I use.

Need more easy, healthy grain-free breakfast recipes?! Here are a few of our favorites!:

Comments 30

  1. Wow Megan, THIS is so lovely! I can’t wait to try it. I love the conversation between your kiddos, so cute! I’m glad you heard it. I’m sure that warmed your heart. xo

    1. Yes, it totally did! 😉 You can imagine. I cook so much for them, so often. It’s really fun when a new recipe wins their hearts on the first try, and it’s different from all the usuals PLUS they all 3 can eat it, and it’s healthy!! Thank you!! xo!

  2. Mmm, I think I’d eat mine warm while my kids would most certainly enjoy it cold as a pudding! It’s always such a blessing to hear kiddos appreciate (and actually like) healthy food!

  3. Just pinned to my AIP board. Hubby will love this! He’s been on the hunt for some good breakfast options and this one has broth – win!

    1. Hi Danielle, I’m sure there is. 🙂 I haven’t done it that way, so I can’t give you the cooking instructions. I would increase the bone broth, though, because liquid evaporates more in the slow cooker, and then determine how long it will take to cook the squash through, perhaps 3 hours? You may have to experiment a bit.

  4. What size squash? I appreciate recipes that provide a measurement for produce. I will try a 15 ounce squash and let you know how that works

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      Hi Robin, any average size delicata works great here. Most are about the same size, and slight variations will not affect the success of the recipe. It just needs to fit in the IP! 🙂

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  5. This looks amazing – I love getting veggies into breakfast foods (it’s difficult with no eggs, I’ve found) and this will be a nice alternative to my ‘carrot oatmeal’. Question though…would it work just as good to seed first and then put in IP?

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      Hi Cheryl, thanks for the question. I make my own. That recipe is here: But I also really love Perfect Supplements’ bone broth powder because it’s well sourced and shelf stable, so it’s super convenient to always have on hand. You can use the code BEAUTIFUL10 at checkout for 10% off your order: If you prefer bone broth in a carton, I like Kettle and Fire’s, which is here: Cheers! 🙂

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  6. For this to serve as a meal, could I add some coconut cream or heavy whipping cream to the mix? Or egg yolks? It seems too low in fat to be a meal….more of a dessert. I can serve it as a dessert/side dish of course, just thinking about how to make it work for breakfast 🙂

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      Hi Kassia, I’m always big on protein for breakfast, so personally I like it fortified with collagen with sausages on the side. Adding heavy cream sounds amazing, hard to go wrong there, and I love the idea of adding extra fat. Yes, I think whisking in raw egg yolks will work well, and the coconut cream sounds good too. I vote more fat and more protein, sounds good!

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