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Home Recipes Course Lunch & Dinner Soups, Chili, & Curry Instant Pot Butternut Squash Soup
P Paleo GF Gluten-Free DF Dairy Free V Vegan 30 Whole30

Instant Pot Butternut Squash Soup

Jump to Recipe Rate Recipe
Posted:10/19/22
Updated:10/19/22

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!

butternut squash soup recipe

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:

Prep Winter Squash

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.

TIP: If you find it a hassle to peel squash, you can leave the skin on, just know the soup will not be as smooth once pureed.

Butternut Squash cut in half on cutting board with peeler and seeds scooped out

Pressure Cook

Place the oil, onion and garlic in the bottom of the inner pot of the Instant Pot and use the sauté setting. Add butternut squash, apples (can omit if you’d like), spices and vegetable broth.

Stir, then secure the lid and make sure the vent on the top of the lid is set to “sealing” position. Set Instant Pot to manual mode and cook on high pressure for 10 minutes.

After the timer has gone off, “quick release” the remaining pressure.

butternut squash soup ingredients in Instant Pot

Puree

Allow the squash mixture to cool for 10 minutes. Then, use a hand immersion blender or work in batches using a regular 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 coconut milk. Check consistency / thickness preference before adding the remaining amount and add additional salt, if necessary. Ladle into soup bowls, top with your favorite toppings and enjoy!

Butternut Squash Soup in blender

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.)

Inspiring Topping Ideas

Nothing says soup more than some fun and flavorful toppings to finish it off. Some of my favorites include:

  • Toasted pumpkin seeds (pepitas)
  • Red pepper flakes
  • Coconut yogurt / Sour cream / Greek yogurt
  • Heavy cream

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 with spoon in bowl and creamy

How to Store – Meal Prep Instructions

Leftover butternut squash soup will keep in an airtight container in the fridge for up to 1 week. Allow soup to cool completely before storing in containers with airtight lids.

Meal Prep: Ladle into individual meal prep containers and store in the fridge. Enjoy healthy butternut squash soup any time the craving hits! Reheat in 30-second increments in the microwave or in a small saucepan over medium heat on the stove.

Freezer: Cool completely, then store the squash soup in freezer safe containers for up to 3 months. Thaw overnight in the fridge.

Butternut Squash Soup FAQs

Why is butternut squash soup healthy?

Butternut squash is packed with a ton of nutrients, including vitamin A, vitamin C, magnesium and potassium. That bright orange color hints to beta-carotene, a wonderful antioxidant that fights inflammation.

Do I need to peel my butternut squash for soup?

The skin is edible, so there is no need to peel. That being said, the soup with have a smoother and creamier texture if the skin is removed.

What goes well with butternut squash soup?

Butternut squash soup is best served with a slice of crusty bread, hearty salads and winter greens and roasted vegetables.

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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Instant Pot Butternut Squash Soup

butternut squash soup recipe
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★★★★★

5 from 11 reviews

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.

  • Author: Ashley
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 8 servings 1x
  • Category: Soups
  • Method: Instant Pot
  • Cuisine: American
  • Diet: Vegan

Ingredients

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

Instructions

Instant Pot

  1. Prep winter squash: 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. Pressure cook: Place oil, onion and garlic in the bottom of the inner pot of the Instant Pot and use sauté function. Add butternut squash, apples (can omit if you’d like), spices and 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 the vent with a tea towel and “quick release” the pressure.
  3. Puree: Allow the squash mixture to cool for 10 minutes. Then, 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 coconut milk. Check consistency / thickness preference before adding the remaining amount. Ladle into soup bowls, top with your favorite toppings and enjoy!

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. Cook: 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 broth and coconut milk. Bring to a boil, then reduce to simmer for about 15-20 minutes, or until squash is tender.
  3. Blend: Remove from heat and allow to cool for 10 minutes before pureeing. Puree the soup with an immersion 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 pot.)

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 do not have to peel the butternut squash, but the soup will not be as smooth.

Storage: Allow the soup to cool before storing. Leftover soup will keep in an airtight container in the fridge for up to 1 week.

Meal Prep: Ladle into individual meal prep containers and store in the fridge. Reheat in 30-second increments in the microwave or in a small saucepan over medium heat on the stove.

Freezer: Cool completely, then store the squash soup in freezer safe containers for up to 3 months. Thaw overnight in the fridge.

Nutrition

  • 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

Keywords: butternut squash soup recipe, instant pot squash soup, pressure cooker butternut squash soup

Did you make this recipe?

Tag @fitmittenkitchen on Instagram and hashtag it #fitmittenkitchen

About Ashley

"Ashley Walterhouse is the founder of Fit Mitten Kitchen, based in the Greater Lansing Area of Michigan, AKA “the Mitten.” Ashley grew up as a picky eater but later discovered that eating healthy was actually easy and fun. She started FMK in 2015 as a way to share her newfound love of developing healthier recipes for all to enjoy."

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Reader Interactions

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  1. Sara Wolfe says

    10/21/2019 at 10:01 am

    Will there be ingredient quantities added to the recipe? Thanks.

    Reply
    • Ashley says

      10/21/2019 at 12:36 pm

      Yes, so sorry about that! Updated now. Thanks for your patience.

      Reply
  2. Nicole says

    12/30/2019 at 2:12 pm

    Could you clarify whether Ginger or All Spice ( or both?) are used in the recipe? Your ingredient overview list in the article lists Ginger (and not all spice), and the actual recipe lists all spice (and not Ginger) Thank you!

    Reply
    • Ashley says

      12/30/2019 at 2:21 pm

      So sorry for the confusion, Nicole! Ginger (not all spice) should be in the ingredients within the recipe card. Fixed now!

      Reply
      • Nicole says

        12/30/2019 at 8:28 pm

        Thank you! Sorry, one more question. With the stove-top method, do we add the spices at the same time as the broth/apple/coconut milk in Step 2?

        Reply
        • Ashley says

          12/30/2019 at 9:19 pm

          Yes that is correct ?

          Reply
  3. Ashley says

    1/3/2020 at 5:38 pm

    If I don’t have vegetable stock, would chicken stick work ok?

    Reply
    • Ashley says

      1/3/2020 at 8:14 pm

      Yes totally fine!

      Reply
  4. Julz says

    2/6/2020 at 10:57 pm

    This recipe looks great and I’m excited to try it. I love butternut squash soups and all the different possible variations to change up the flavors.

    My question is in regards to the timing of taking the pot out and on the stovetop for 10 minutes. That is listed after blending it, so are you blending it, pouring back into the instant pot pot, and then sitting on the stove for 10? Or sitting on the stove for 10 before blending? Thanks for this recipe!

    Reply
    • Ashley says

      2/10/2020 at 1:48 pm

      Hi Julz, I updated the last note about pureeing within the recipe card – hopefully it makes more sense now. But you’ll want to cool the soup a little before blending, moreso if using a blender. If you’re using an immersion blender, just make sure you use a low speed so the contents don’t splatter. There is no need to warm the soup on the stove again after blending (unless it’s not to your temperature liking).

      Reply
  5. Valerie says

    3/5/2020 at 10:59 pm

    I love butternut squash soup in restaurants but I can never seem to make one I like at home. I hit the jackpot with this recipe. I loved it and my whole family did, too! It was perfect just as it was! It was the first recipe I made in our brand new Instant Pot.

    ★★★★★

    Reply
  6. Heather Campbell says

    4/2/2020 at 2:08 pm

    What are the toppings you have in the photo above?

    Reply
    • Ashley says

      4/8/2020 at 12:51 pm

      shredded cheddar cheese, sour cream and avocado 😀

      Reply
      • Mariana Neumann says

        11/2/2020 at 2:12 pm

        Going to try this tomorrow! The toppings don’t look like avocado or cheese. Am I missing something? Looks like some sort of nuts and red pepper flakes instead. What kind of nuts did you use?

        Reply
        • Ashley says

          11/2/2020 at 2:26 pm

          Sorry for the confusion! That must have been for my butternut squash chili. The toppings here are pepitas, red pepper flakes, pepper and a little coconut milk swirl.

          Reply
  7. Linda Schmid says

    9/27/2020 at 2:26 pm

    Great recipe! It was easy to make and tastes really good!

    ★★★★★

    Reply
  8. Lisa says

    9/27/2020 at 6:52 pm

    How would you recommend I increase the cooking time if my squash is frozen?

    Reply
    • Kait Bibb says

      11/2/2020 at 3:22 pm

      That’s a great idea to use frozen squash! I’ve never tried it, but I’m thinking if you increase it to 14 minutes it should be good. Let me know how it turns out.

      Reply
  9. Marla LaRhette says

    10/15/2020 at 8:57 pm

    Oh wow, this soup was so so scrumptious! I had to use chicken broth instead of vegetable broth and I added a large sweet potato to the veggies, other than that, I followed your recipe. Oh yeah, my oven broke and thanks to COVID, my new stove is on backorder, so I microwaved the squash to peel and chop. I made it in the instant pot, so got to enjoy it right away. This is a keeper for sure!

    Reply
  10. Ali says

    10/21/2020 at 5:50 pm

    LOVED this recipe! Perfect easy meal prep for a busy week. I ended up only having Delicata squash on hand (plus its my preference of squash) and it worked perfectly. I also used light canned coconut milk and it was still super creamy and delicious. Thanks for the recipe!

    Reply
    • Kait Bibb says

      11/2/2020 at 3:16 pm

      That sounds like great substitutes. Glad you loved it!

      Reply
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