Instant Pot Butternut Squash Soup + Tutorial {Vegan, Gluten Free, Paleo, Whole 30}

It is about to get colder and we know that colder months require bowlfuls of soup. And this Instant Pot Butternut Squash Soup with Apple is perfect for fall.

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.

What exactly makes this Instant Pot Butternut Squash Soup sooooo amazing? I’ll let you in on the three secrets to this soup:

1. It is packed full of warming spices (helloooo cinnamon and allspice).
2. The addition of apple adds an extra little hint of sweetness.
3. A dash of coconut milk to boost that velvety texture.

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. #winwin

Pressure Cooker 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. Just the thing for meal prep (more on this below).

Package it up in bowls or soup flasks and then grab as and when you need.

Instant Pot Butternut Squash Soup – Why You’ll Love It

• Both vegan and gluten free.
• Super easy to make using everyday pantry staples.
• Indulgently creamy and filling, while being healthy and low calorie meal.

Soooooo, go ahead and try making Butternut Squash Soup in your Instant Pot. It is pretty easy, as I am about to show you.

Instant Pot Butternut Squash Soup Tools

How To Cook Butternut Squash Apple Soup in The Instant Pot

Get ready to be dazzled by how easy this Instant Pot Butternut Squash soup is to make!

1. Add all the ingredients to the Instant Pot.
2. Place the lid on the Instant Pot, lock and set the vent to ‘sealing’ position.
3. Select manual or pressure cook (dependent upon your Instant Pot model), and set to high pressure for 8 mins.
4. When done, perform a quick pressure release. Let it cool for a few mins and then purée with an immersion blender.
5. Garnish, serve and enjoy!

How To Make Slow Cooker Butternut Squash Soup

You can easily adapt this recipe for your crock pot. Just follow these steps for making delicious slow cooker butternut squash soup:

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

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 mins.
4. Turn heat off, stir in the coconut milk, and purée with immersion blender.
5. Garnish and serve!

Instant Pot Butternut Squash Soup with Coconut Milk Top Tips

• For a thicker soup, reduce the liquid by about 0.5 cups, for 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 butternut squash with chopped pumpkin or other winter squash, according to your taste.
• Other spices you can use include cardamom, curry, cumin and coriander.

Chef’s Tip: The cook time listed does not include time for the Instant Pot to come up to pressure, or for the pressure to release.

Instant Pot Cauliflower and Butternut Squash Soup

To make this an Instant Pot Cauliflower and Butternut Squash Soup, simply replace about a third of the butternut squash with cauliflower and you are good to go.

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
• Apple or pear slices
• Pumpkin seeds, aka pepitas
• Smoked paprika
• Red chili flakes
• Croutons (if not gluten free)
• Parmesan cheese (if not vegan)
• Crumbled bacon (if not vegan)

Instant Pot Butternut Squash Apple Soup Serving Suggestions

If not vegan, you can serve your butternut squash soup alongside these delicious entrées:

Instant Pot Pork Chops.

Instant Pot Turkey Breast.

Parmesan Breaded Air Fryer Chicken Tenders.

Instant Pot Butternut Squash Soup Weight Watchers Points

One serving of Instant Pot Butternut Squash Soup with Apple contains 2 Freestyle SmartPoints.

Butternut Squash Soup Instant Pot Meal Prep Solution

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 freezer (soooo simple to thaw and reheat later).

Then just pop the rest in the fridge for using up all week long. Just the thing for packing in lunches, grabbing for after-school snacks, and serving up as a quick healthy dinner.

How to Freeze Instant Pot Butternut Squash Soup

• Let the soup cool down then transfer into these very handy 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 the soup in the freezer for 3 months.

How to Thaw Butternut Squash Soup With Apple

• Remove the soup from the freezer the night before needed and let it thaw in the fridge.
• For a faster thaw, you can add the bagged soup into a microwave and thaw according to the microwave’s instructions.
• Transfer the thawed soup into a bowl and reheat in a microwave.
• Or transfer the thawed soup into a saucepan and reheat over low to medium heat.

More Instant Pot Soup Recipes

• Instant Pot Mexican Lentil Soup
• Easy Instant Pot Cauliflower Soup
• Instant Pot White Chicken Chili

So there you have it folks. Sweet healthy vegan butternut squash soup made in the convenience of your Instant Pot. Make some, dig in and enjoy!

For More Squash Recipes

Instant Pot Stuffed Squash with Cauliflower Rice.

Thank you for reading my Pressure Cooker Butternut Squash recipe post. And please visit again as I continue dreaming up recipes, traditional African recipes, African fusion recipes, Sierra Leone recipes, travel plans and much more for you. Thanks for reading Recipes from a Pantry, UK food blog.

Get The Instant Pot Butternut Squash Soup Recipe:

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Print Recipe

5 from 6 votes

Instant Pot Butternut Squash Soup

This Instant Pot Butternut Squash Soup is indulgent and creamy whilst being vegan and super healthy.

Prep Time5 mins

Cook Time7 mins

Total Time12 mins

Course: Main Course

Cuisine: American, British, Vegan, Western

Servings: 4

Calories: 160kcal

Author: Bintu Hardy

Ingredients

• ▢ 700 g 1 ½ lb peeled, deseeded and cubed butternut squash
• ▢ 1 carrot sliced
• ▢ 1 pepper deseeded and diced
• ▢ 1 apple cored and diced
• ▢ 4 spring onions scallions sliced
• ▢ 1 tsp garlic puree
• ▢ 1 tsp ground cinnamon
• ▢ 1/2 tsp ground all spice
• ▢ 2 ¼ cups vegetable stock
• ▢ 1/3 cup coconut milk
• ▢ Salt

Instructions

• Add everything to the Instant Pot insert, over your Instant Pot, set the vent to 'sealing,' select the manual or pressure cook button (dependent upon IP model), select high pressure and set the timer to 7 mins.
• When done release the pressure with a quick pressure release, let the soup cool for a few mins, before pureeing with an immersion blender.
• Garnish and serve

**INSTANT POT RECIPE BINDER**Get your Instant Pot Recipe Binder to keep all your recipes and tips organized in one place.

Notes

Instant Pot Butternut Squash Soup with Coconut Milk Top Tips

• Cook time does not include time to come up to pressure or for pressure to release.
• For a thicker soup reduce the liquid by about 0.5 cups, for a thinker 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 butternut squash with pumpkin or other winter squashes according to your taste.
• Other spices you can use instead include cardamom, curry, cumin and coriander.

Instant Pot Butternut Squash Soup with Apple Weight Watchers Points

There are 2 Freestyle SmartPoints in each serving of Instant Pot Butternut Squash Soup.

Instant Pot Butternut Squash Soup Toppings

You can load up your delicious 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
• Apple or pear slices
• Pumpkin seeds, aka pepitas
• Smoked paprika
• Croutons (if not gluten free)
• Parmesan cheese (if not vegan)
• Crumbled bacon (if not vegan)

Instant Pot Butternut Squash Apple Soup Serving Suggestions

If not vegan, you can serve your butternut squash soup alongside these delicious entrées:

Instant Pot Pork Chops.

Instant Pot Turkey Breast. 

Parmesan Breaded Air Fryer Chicken Tenders.

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