Instant Pot Butternut Squash Soup

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Instant Pot Butternut Squash Soup is the perfect fall soup! Healthy, flavorful, warming, indulgent and creamy, this dump and start butternut squash soup Instant Pot recipe is so quick and easy, you’ll want to make it all season long!

Suitable for Vegan, Gluten Free, Paleo, and Whole30 diets. Post includes Weight Watchers points.

A bowl of instant pot butternut squash soup

Colder months require bowlfuls of soup. And this Instant Pot Butternut Squash Soup recipe is the perfect fall soup and winter soup recipe.

Instant Pot Butternut Squash Soup with Apple is an easy to make dump and start Instant Pot recipe.

Simply dump the ingredients in and let the Instant Pot do the rest for you. Yeap. It really just is that easy, which means I will be making it aaaaallllll season long.

This soup is so lusciously thick. Thick enough to (almost) stand your soup spoon up in, yet it is light and healthy. So it is totally okay to reach for that second or third bowl.

Just like this delicious Creamy Instant Pot Tomato Soup and Instant Pot Creamy Potato Soup.

2 bowls of instant pot butternut squash soup with pumpkin seeds

This easy butternut squash soup is also a fantastic make-ahead soup. Whip up a batch and keep it for at least 4 days in the fridge, then simply reheat butternut squash soup when needed.

Or make ahead and freeze butternut squash soup. Frozen soup really is a meal prep MVP (more info on this below).

Why Make This Recipe

  • Easy and Affordable – Easy to make using everyday pantry staples or ones you can easily find in grocery stores.
  • Satisfying – This is an indulgently creamy and filling healthy, low-calorie soup.
  • Diet Friendly – This creamy soup is made with coconut milk so it is vegan as well as gluten free.

What exactly makes this Instant Pot Butternut Squash Soup sooooo amazing? I’ll let you in on the (not so) secret ingredients that make this a perfect fall soup. And winter soup, and spring soup….

Ingredients Notes

  • Butternut Squash – deseeded and diced butternut squash. Feel free to buy pre-cut squash
  • Vegetables – carrot, bell pepper, and green onions add great flavor and color.
  • Apple – Use your favorite variety. I like Granny Smith apple since it isn’t too sweet.
  • Coconut milk – use unsweetened coconut milk, or use coconut cream to really boost the creamy texture.
  • Vegetable Broth – I prefer a low sodium variety so I can add salt to taste.
  • Spices – warming spices like cinnamon and allspice make butternut squash soup taste like fall!

Ready to learn how easy it is to make this butternut squash soup Instant Pot recipe? gather up your ingredients and I will show you….

How To Make Instant Pot Butternut Squash Soup

Get complete ingredients list and instructions from the recipe card below.

  1. Add all the ingredients to the Instant Pot.
  2. Place the Instant pot lid on and turn the valve to the sealing position.
  3. Set to manual pressure / high pressure for 8 minutes. When done, perform a quick pressure release.
  4. Open the lid, let the soup cool for a few minutes, and then purée with an immersion blender.
image collage showing the steps for making instant pot butternut squash soup

How To Make Slow Cooker Butternut Squash Soup

You can easily adapt this recipe for your crockpot. Just follow these steps to make delicious slow cooker butternut squash soup:

  1. Add all the ingredients except for the coconut milk to the slow cooker.
  2. Place the lid on and cook on low for 6-8 hours or on high for 3-4 hours.
  3. When done, add in the coconut milk and purée with an immersion blender until smooth.

Stovetop Butternut Squash Soup Instructions

Making vegan butternut squash soup on the stovetop is also quite easy. Here’s how:

  1. Combine the ingredients (except coconut milk) in a large soup pot.
  2. Bring the soup to almost a boil, then reduce the heat.
  3. Cover the pot and simmer for 20-30 minutes.
  4. Turn the heat off, stir in the coconut milk, and purée with an immersion blender.
Close up of a bowl of pressure cooker butternut squash soup

Tips for Success

  • For a thicker soup, reduce the liquid by about half a cup.
  • if you prefer a thinner soup, add an extra cup of stock.
  • Feel free to add a little extra coconut milk (this will increase the calories).
  • You can replace the cubed butternut squash with chopped pumpkin or other winter squash, according to your taste.
  • You can easily double the batch as long as the ingredients fit below the fill line of the Instant Pot insert.
  • The cooking time listed does not include time for the Instant Pot to come up to pressure, or for the pressure to release.
Close up of a bowl of pressure cooker butternut squash soup

Delicious Variations

  • Swap the Veggies – make this into an Instant Pot cauliflower and butternut squash soup by replacing about a third of the butternut squash with cauliflower. Or, do the same thing using sweet potato.
  • Swap the Broth – if not vegan, use chicken broth, chicken stock, instead of vegetable broth.
  • Add Heat – with a dash of cayenne pepper or some red chili flakes. Some fresh ginger will also add a little zing.
  • Make it Sweeter – by adding a bit of maple syrup or brown sugar, to taste.
  • Vary the Spices – Other spices you can use include cardamom, curry powder, cumin, and coriander.

Prep and Storage

This vegan butternut squash soup is such an awesome meal prep solution. You can easily make a batch (or 2, or even 3) and simply package some to store in the fridge or freezer. Here’s how;

  • Prep Ahead – You can prep the diced butternut squash a day in advance and store it in an airtight container in the fridge.
  • Storage – Keep cooked butternut squash coup in an airtight container inside the fridge for up to 4 days, or up to 3 months in the freezer.
  • Freeze
    • Let the soup cool down then transfer into Ziploc freezer bags.
    • Squeeze out all the extra air and seal the bags.
    • Label the bags and then lay them flat in the freezer.
    • Store in the freezer for 3 months.
  • Thaw and Reheat – Place frozen soup in the fridge to thaw overnight, then reheat in a microwave or saucepan over low heat.

FAQs

What Are The Best Butternut Squash Soup Toppings?

You can load up your delicious vegan butternut squash soup with all sorts of different toppings and garnishes. Here are just a few ideas to get you started:

Crunchy Air Fryer Chickpeas. => try these as an awesome topping or side dish!
Coconut yogurt
Cashew cream
Apple or pear slices
Pumpkin seeds (aka pepitas)
Smoked paprika
Red chili flakes
Ground cinnamon
Fresh thyme
Corn chips
Sour cream (if not vegan)
Croutons (if not gluten free)
Parmesan cheese (if not vegan)
Crumbled bacon (if not vegan)
Squash seeds
Sweet corn

Do I Need To Peel My Butternut Squash for Soup?

While this recipe calls for butternut squash that is peeled, it is not necessary. The skin is tough but edible when cooked, so it is possible to leave the skin on and simply scoop out the seeds, cut, and use unpeeled cubed butternut squash.

How Healthy is Squash Soup?

This butternut squash soup recipe is a healthy meal option. It’s suitable for vegan and gluten free diets, low in calories, and loaded with good-for-you vitamins and minerals like vitamin C, vitamin E, magnesium, potassium, and beta-carotene.

A bowl of instant pot butternut squash soup

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Serving Suggestions

If not vegan, try serving this delicious soup with one of these main dishes;

landscape image of a bowl of soup ready to be served

More Instant Pot Soup Recipes

Instant pot quick start guide image

Weight Watchers Points

There are 2 Blue Plan SmartPoints in one serving of this.

Tools Needed

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A bowl of instant pot butternut squash soup
Print Recipe
5 from 6 votes

Instant Pot Butternut Squash Soup

Butternut Squash Soup Instant Pot recipe is creamy, healthy, and tastes like fall!
Prep Time5 minutes
Cook Time7 minutes
Total Time12 minutes
Course: Main Course
Cuisine: American, Western
Diet: Gluten Free, Vegan
Servings: 4
Calories: 160kcal
Author: Bintu Hardy

Ingredients

  • 1 ½ pounds (700g) cubed butternut squash peeled and deseeded and cubed
  • 1 carrot sliced
  • 1 bell pepper deseeded and diced
  • 1 apple cored and diced
  • 4 green onions (scallions), sliced
  • 1 teaspoon garlic purée
  • 1 teaspoon ground cinnamon
  • ½ teaspoon ground allspice
  • 2 ¼ cups (532ml) vegetable stock
  • cup (79ml) coconut milk unsweetened
  • salt to taste

Instructions

  • Add all ingredients to the Instant Pot insert.
  • Place the lid on and turn the valve to sealing position.
  • Set to manual pressure, high pressure for 7 minutes. When done, perform a quick pressure release.
  • Allow the soup cool for a few minutes then purée with an immersion blender.

To make in slow cooker;

  • Add all the ingredients except for the coconut milk to the slow cooker.
  • Place the lid on and cook on low for 6-8 hours or on high for 3-4 hours
  • When done, add in the coconut milk and purée with an immersion blender until smooth.

To make on stovetop;

  • Combine the ingredients (except coconut milk) in a large soup pot.
  • Bring the soup to almost a boil, then reduce the heat.
  • Cover the pot and simmer for 20-30 minutes.
  • Turn the heat off, stir in the coconut milk, and purée with an immersion blender.
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Notes

  • For a thicker soup, reduce the liquid by about half a cup.
  • if you prefer a thinner soup, add an extra cup of stock.
  • Feel free to add a little extra coconut milk (this will increase the calories).
  • You can replace the cubed butternut squash with chopped pumpkin or other winter squash, according to your taste.
  • Other spices you can use include cardamom, curry powder, cumin, and coriander.
  • The cooking time listed does not include time for the Instant Pot to come up to pressure, or for the pressure to release.
  • Storage – keep leftovers in an airtight container inside the fridge for 4 days, or in the freezer for up to 3 months.
  • There are 2 WW Blue Plan SmartPoints in one serving of this.

Nutrition

Calories: 160kcal | Carbohydrates: 32g | Protein: 2g | Fat: 4g | Saturated Fat: 3g | Sodium: 551mg | Potassium: 788mg | Fiber: 5g | Sugar: 10g | Vitamin A: 21575IU | Vitamin C: 42.4mg | Calcium: 110mg | Iron: 2.2mg

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Recipe Rating




6 Comments

  1. 5 stars
    AMAZING RECIPE! And so easy, healthy. I didn’t have the onion, so subbed sliced leeks. Also added 2 stalks of celery chopped. It is creamy and delicious! I tagged you on Instagram with my pic.

  2. 5 stars
    Butternut squash soup is one of my favourite autumn comfort foods. I will have to try it in an instant pot.