Instant Pot Butternut Squash Soup

Instant Pot Butternut Squash Soup is the ultimate fall soup that’s ready in 30 minutes! Warmly spiced butternut squash simmers away in the pressure cooker for a wholesome, cozy and comforting meal. Vegan, paleo and Whole30® compliant. Stovetop instructions included!

We’re here to talk about this butternut squash soup recipe because it is truly one of my favorites and it’s really easy! Especially when you can prep it in an electric pressure cooker. Don’t worry, I included stovetop instructions, too.

It’s hearty, full of feel-good ingredients and just to happens to be vegan, paleo AND Whole30® compliant.

Now it’s time to dig in!

Why You’ll Love This Recipe

• Super quick and easy, with minimal prep work if you buy precut butternut squash from the grocery store.
• A hearty, nourishing, colorful meal that’s the perfect bowl of comfort for soup season!
• Meal prep friendly, with instructions on how to store and freeze.

Soup Ingredients

This easy butternut squash soup requires just a handful of ingredients for an insanely flavorful bowl of goodness. Here’s a quick look at what we need:

• butternut squash – Look for a medium – large whole butternut squash at grocery stores or the farmer’s market (mine weighed about 3.5 lbs). If for whatever reason you can only find sweet potatoes, or acorn / dumpling squash, those will also work. And if you are super short on time, two packages of the precut butternut will also get the job done.
• oil – any oil will do, like avocado oil, olive oil or coconut oil.
• onion + garlic – for depth and aromatic flavor.
• apple – adds just a hint of sweetness. I used a honey crisp because it’s what I had on hand but really any apple will work. Feel free to omit for a more savory flavor, or add a teaspoon of brown sugar instead.
• cinnamon – adds that spicy warm touch.
• nutmeg – I’m slightly nutmeg obsessed and it really works here for those fall flavors with this soup but if you don’t have nutmeg or don’t like it, simply omit. 
• ginger – another spice in butternut squash soup that I cannot get enough of. I just used a touch but if you know you love a little zing, add another 1/2 tsp ground ginger or 1 teaspoon fresh ginger.
• cayenne – just a pinch!
• vegetable broth – I’ve seen recipes that call for water versus vegetable broth. But if you want a butternut squash soup that has a deeper flavor, I’d use the broth. Just check your vegetable broth for added sugar if following Paleo or Whole30.
• coconut milk – I love a good creamy butternut squash soup but if you don’t love coconut milk or cannot have it for whatever reason, you can use more broth. Full fat coconut milk will offer the richest texture. OR you should be fine to sub another dairy-free milk, though the soup won’t be as creamy. If you can do dairy, half & half or a lesser amount of heavy cream will also work.

TIP: For a fun spin, replace the warming spices with 1-2 teaspoons curry powder, chili powder or red curry paste instead.

How to Make Butternut Squash Soup in the Instant Pot

This Instant Pot butternut soup is really nothing more than some chopping and dropping. Once the squash is tender, all you have to do is puree it for that smooth and creamy consistency. Here’s how to do it:

Alternative Method: Stovetop Butternut Squash Soup

Here’s how to make butternut squash on the stovetop!

1. Prepare butternut squash by peeling the butternut squash (go around twice with a vegetable peeler), scooping out the seeds and cutting into about 2” cubes; set aside. 
2. Set a heavy bottom pot or stock pot over medium high heat. Add the oil, chopped onion and garlic; sauté about 3-4 minutes, or until fragrant. Add chopped butternut squash, apples, spices vegetable stock and coconut milk. Bring to a boil, then reduce to simmer for about 15-20 minutes, or until squash is tender.
3. Remove from heat and allow to cool for 10 minutes.
4. Puree the soup with a stick blender or regular blender. Make sure to be extra careful as the ingredients are very hot! Also make sure your blender can handle hot liquids. Once you puree the soup, it’s ready to be enjoyed. (If using a blender, feel free to pour soup back into the pot.)

Serving Suggestions

The hardest part about serving this butternut soup is waiting for it to cool down. Serve it piping hot as:

• Light Lunch: Enjoy just as is, with a slice of crusty bread to sop up all those fall flavors.
• Side Dish: A great soup to serve as a side dish alongside a hearty salad like Vegan Kale Caesar Salad or Pomegranate Pear Salad.
• Holiday Appetizer: Make it the start of the meal at all your holiday gatherings, right before you serve Healthy Green Bean Casserole, Vegan Sweet Potato Casserole, Cauliflower Mashed Potatoes and Maple Roasted Brussels Sprouts.

Butternut Squash Soup FAQs

More Soup Recipes You’ll Love:

• Healthy Potato Soup
• Broccoli Cheddar Soup
• White Bean Kale Soup
• Instant Pot Carrot Soup

If you make this Instant Pot Butternut Squash Soup recipe, be sure to leave a comment and review on the blog! I love hearing from you, and it helps others learn more about the recipe too! Xx Ashley

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