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
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:
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
- 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.
- 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.
- 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
- 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.
- 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.
- 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.
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
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Sara Wolfe says
Will there be ingredient quantities added to the recipe? Thanks.
Ashley says
Yes, so sorry about that! Updated now. Thanks for your patience.
Nicole says
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!
Ashley says
So sorry for the confusion, Nicole! Ginger (not all spice) should be in the ingredients within the recipe card. Fixed now!
Nicole says
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?
Ashley says
Yes that is correct ?
Ashley says
If I don’t have vegetable stock, would chicken stick work ok?
Ashley says
Yes totally fine!
Julz says
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!
Ashley says
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).
Valerie says
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.
★★★★★
Heather Campbell says
What are the toppings you have in the photo above?
Ashley says
shredded cheddar cheese, sour cream and avocado 😀
Mariana Neumann says
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?
Ashley says
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.
Linda Schmid says
Great recipe! It was easy to make and tastes really good!
★★★★★
Lisa says
How would you recommend I increase the cooking time if my squash is frozen?
Kait Bibb says
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.
Marla LaRhette says
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!
Ali says
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!
Kait Bibb says
That sounds like great substitutes. Glad you loved it!