Easy Butternut Squash Soup {Instant Pot & Stovetop}

You NEED this Butternut Squash Soup in your life! It comes together super quick if using a pressure cooker, but directions for the stovetop are also included. Vegan, paleo and even Whole30® compliant.

Who else loves that time of year when Panera has their butternut squash soup on the menu? *raises hand*

I fall in love with it every year and then I am instantly in the mood to recreate the recipe at home. 

Truth be told I actually haven’t had that soup in probably two years because I don’t eat at Panera all that often. BUT my point is when I think of butternut squash soup I am often thinking of the one from Panera.

Actually, the other week we were over at Drew’s parents for dinner and his mom offered us some squash soup that she picked up at Costco. It was actually quite delicious and has since inspired me to make my own at home because it’s one of my favorites.

In general, I’m honestly not much of a soup person.

Is it weird I’m admitting that yet I am sharing a soup recipe with you?

There are some soups I prefer more than others. My Pal introduced me to her family’s Portuegeus Soup that I really enjoy (linked here!) and who doesn’t love chicken noodle? But generally speaking, I think I just like chili style dishes more. 

Anyways, I digress. 

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 a pressure cooker.

Ingredients needed for Butternut Squash Soup

• butternut squash – obviously butternut squash is needed for this soup, hence the name. But if for whatever reason you don’t have butternut squash or you can only find acorn or dumpling squash those will also work.
• 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. 
• onion – saute the onion and garlic first for optimal flavor!
• garlic – see above 😀 
• 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. OR you should be fine to sub another milk though the soup won’t be as creamy. If you can do dairy, half & half will also work. 
• 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. 
• cayenne – just a pinch! 
• 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 fresh!) 

How to Make Butternut Squash Soup using an Instant Pot

Step 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.

Step 2

Place chopped onion and garlic in bottom of Instant Pot (or in grill pan on stovetop) and use sauté function. Then add butternut squash, apples (if using but honestly you could also omit), sprinkle on spices and pour in vegetable broth. Stir, secure lid and make sure vent is in the “sealing” position. Set Instant Pot to manual mode and cook on high pressure for 10 minutes. You can do “quick release” here.

Step 3

Now it’s time to puree the soup! You can use an immersion blender, or work in batches using a blender. Make sure to be extra careful as the ingredients are very hot! Also make sure your blender can handle hot liquids. Remove pot and place on stovetop for 10 minutes before pureeing. 

Now it’s time to dig in! 

This butternut squash soup is delicious on its own, obviously amazing with bread, or great as a side dish with some salad. 

It’s hearty, full of feel-good ingredients and just to happens to be vegan, paleo AND Whole30® compliant (just check your vegetable broth for added sugar or use water if unsure!).

Storing this soup recipe

• Allow soup to cool completely before storing in containers with airtight lids.
• Soup will keep in fridge up to 1 week.
• Store soup in freezer safe containers up to 3 months.

If you make this recipe, be sure to leave a comment and review below! It helps others learn more about the recipe too. Xx Ashley

★★★★★

5 from 8 reviews

How to Make…

Creamy Butternut Squash Soup {Instant Pot & Stovetop}

Creamy Instant Pot Butternut Squash Soup! This recipe is so simple and ready in about 30 minutes! Instructions for stovetop included!

• Prep Time: 15 minutes
• Cook Time: 10 minutes
• Total Time: 24 minute

• Yield: 8 servings 1x
• Scale: 1x2x3x

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Ingredients

• 1 medium butternut squash (weighed at about 3.5lbs)
• 1/2 TBSP cooking oil (avocado, sunflower, etc.)
• 1 small yellow onion, diced
• 1 large clove garlic, minced
• 1 medium apple*, chopped (I used Golden Delicious)
• 1/4 tsp ground cinnamon
• 1/4 tsp ground nutmeg
• 1/4 tsp ginger
• 1/8 tsp cayenne pepper
• 2 cups vegetable broth
• 3/4 cup canned coconut milk (I like full-fat best here)

Instructions

Instant Pot

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. Place chopped onion and garlic in bottom of Instant Pot (or in grill pan on stovetop) and use sauté function. Then add butternut squash, apples (can omit if you’d like), sprinkle on spices and pour in vegetable broth. Stir, secure lid and make sure vent is in the “sealing” position. Set Instant Pot to manual mode and cook on high pressure for 10 minutes. Then cover vent with tea towel and “quick release” the pressure.
3. Puree the soup: First allow the mixture to cool for 10 minutes. Then you’ll puree. You can use an immersion blender  by placing the blender right into your pot or work in batches using a blender. Make sure to be extra careful as the ingredients are very hot! Also make sure your blender can handle hot liquids. As you blend the soup, add about 1/2 cup of  coconut milk. Check consistency /thickness preference before adding the remaining amount. 

Stovetop Instructions

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. Meanwhile over medium-high heat in heavy bottom pot or stock pot, add about 1/2 tablespoon oil, chopped onion and garlic; sauté about 3-4 minutes, or until fragrant. Add apples, chopped butternut squash, vegetable broth and coconut milk. Bring to a boil then reduce to simmer for about 15-20 minutes, or until squash is tender.
3. Puree the soup: You can use an immersion blender  by placing the blender right into your pot or work in batches using a blender. Make sure to be extra careful as the ingredients are very hot! Also make sure your blender can handle hot liquids. Remove pot and place on stovetop for 10 minutes before pureeing. Once you puree the soup, it’s ready to be enjoyed. (If using a blender, feel free to pour soup back into pot.)

This butternut squash soup is a lovely side dish to any holiday menu, delicious with salad, bread, etc. Enjoy! 

Allow the soup to cool before storing.

Equipment

ground nutmeg

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canned coconut milk

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instant pot

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immersion blender

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cinnamon

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Recipes Notes:

Feel free to omit the apple if you’d like. It adds a hint of extra flavor but if you don’t have any on hand, I wouldn’t worry about it. Also, you can leave skin or peel.

Nutrition Information:

• Serving Size: 1/8th
• Calories: 183
• Sugar: 21
• Sodium: 347mg
• Fat: 2g
• Saturated Fat: 1g
• Unsaturated Fat: 1g
• Trans Fat: 0g
• Carbohydrates: 44g
• Fiber: 5g
• Protein: 3g
• Cholesterol: 0mg

Category: Soups Method: Instant Pot Cuisine: Traditional
Keywords: butternut squash soup with coconut milk, creamy butternut squash soup, instant pot soup recipe
Author: Ashley @ Fit Mitten Kitchen

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