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!
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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!
- It’s a vegan butternut squash soup using vegetable broth and coconut milk for a dairy-free and vegan friendly recipe.
- 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.
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.
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!
Alternative Method: Stovetop Butternut Squash Soup
Here’s how to make butternut squash on the stovetop!
- 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.
- 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.
- Remove from heat and allow to cool for 10 minutes.
- 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.
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.
Recipe 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:
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
Instant Pot Butternut Squash Soup
Ingredients
- 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 ground 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
- 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.
- 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.
- 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
- 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.
- 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.
- 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.)
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