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    Home » Recipes » Soups & Stews

    Instant Pot Butternut Squash Soup

    Published: Sep 12, 2019 · Updated: Dec 12, 2020 by Sapana Chandra, MS, CHC · 80 Comments

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    Pin for butternut squash soup.

    This soul-warming, velvety Instant Pot butternut squash soup is perfect for the cooler seasons and seriously the best I've ever had. It's super creamy (without the cream), flavorful, and easy to make in your pressure cooker.

    A bowl of soup with the Instant Pot in the background.

    Editor's note: This recipe was originally published on November 4, 2017. Since then, it’s been freshened up with new pictures, commentary, and made even tastier.

    Sweet butternut squash is cooked in the pressure cooker with onions, garlic, coconut milk, spices, and then pureed to smooth perfection.

    Since the butternut squash is rich and sweet, adding a granny smith apple adds a hint of freshness to the soup. Coconut milk adds creaminess, without the cream.

    You'll love this recipe because it's:

    • Easy to prepare with the pressure cooker.
    • It's creamy and without being loaded up with heavy cream.
    • Warm, cozy, and comforting.
    • Delicious and flavorful.
    • Easy to make ahead of time and store for later.

    This soup is perfect on its own, but you can add toasted pumpkin seeds (also known as pepitas) or croutons for a little bit of crunch.

    Instant Pot filled with diced butternut squash

    How to make butternut squash soup in the Instant Pot

    1. Sautee the garlic and onion: Press the "Sautee" button on the Instant Pot. Add oil, onions, and garlic. Stir well and cook for about 5 minutes until the onions become fragrant and start to appear translucent.

    2. Add the remaining ingredients: Add the apple, butternut squash, coconut milk, water, sage, salt, and pepper to the Instant Pot. Stir well.

    3. Cook the ingredients: Set the Instant Pot to "Pressure Cooker" for 10 minutes and close the lid. Once the Instant Pot turns off, let the pressure release on its own for about 10 minutes before using the quick-release valve and opening the lid.

    4. Blend the soup: Either using an immersion blender or blender, process the soup until smooth and creamy.

    Pro tip: While the blender requires more clean-up than an immersion blender, it makes for a smoother, velvety texture.

    Step by step instructions for making butternut squash soup in the pressure cooker

    Serving suggestions

    While this soup is hearty and filling, you may want to serve it with a side to make it a meal. Here are the best sides to serve with this butternut squash soup:

    • Salad: soup and salad make the perfect duo. Add a little crunch with the Shaved Brussels Sprouts Salad or Apple Spinach Salad. One of my personal favorites is the Kale Citrus Salad.
    • Roasted Veggies: pair with seasonal vegetables, such as roasted sweet potatoes, cauliflower, Brussels sprouts, carrots, beets, or a combination of a few.
    • Steamed Veggies: serve with a side of steamed broccoli, beets, or carrots.
    • Protein: for a boost in protein, pair the soup with sauteed tofu or a side of beans (I love cooking a batch of pinto beans in my pressure cooker)
    • Toasted Bread: dip your soup with a slice of toasted bread, such as this No Knead Dutch Oven Bread.

    Tips to buy and store butternut

    Here are my top tips on how to pick a butternut squash when grocery shopping and how to store it once you're home:

    • Be sure to pick a squash that's not blemished.
    • The squash should have a matte exterior, not a shiny one as that would indicate that it was picked before it was ripe.
    • Store the squash in a cool, dry place that's ventilated. A cool pantry or cabinet would be an ideal location.
    • If you decide to prep the squash in advance, it will stay fresh for about a week if stored in an air-tight container in the fridge.
    Ladle filled with soup

    Commonly asked questions

    How long does butternut squash soup last in the fridge? Store in the fridge for up to 5 days.

    Can butternut squash soup be frozen? Yes, this soup freezes well. Store in the freezer for up to 2 months.

    How do you thicken butternut squash soup? Return the soup back into the Instant Pot and press the Saute button. Let the soup simmer to reduce, stirring frequently.

    What is a good garnish for butternut squash soup? Coconut milk, toasted pumpkin seeds, fresh herbs, croutons.

    What is good with butternut squash soup? A weeknight salad, a sandwich, flatbread, homemade dinner rolls.

    Bowl of butternut squash soup next to the Instant Pot.

    More easy soup recipes

    If you loved this butternut squash soup, here are some more soup recipes you'll enjoy:

    • Instant Pot Tomato Soup
    • Creamy Cauliflower Soup
    • Sweet Potato and Kale Soup
    • Creamy Sweet Potato Soup
    • Instant Pot Lentil Soup

    Other easy Instant Pot recipes

    Looking for more Instant Pot recipes? Here are some of my favorite ways to use the pressure cooker:

    • Instant Pot Carrots
    • How to Cook Beets in the Instant Pot
    • Instant Pot Wheat Berries
    • Instant Pot Hard-Boiled Eggs
    • How to Cook Quinoa in the Instant Pot

    I hope you love this recipe as much as I do. Sign up for my email updates to get delicious recipes delivered straight to your inbox. You can also follow me on Instagram, Pinterest, and Facebook.

    Bowl of soup with spoon on the side.

    Instant Pot Butternut Squash Soup

    5 from 37 votes
    Print Pin Rate
    Prep time: 15 minutes
    Cook time: 20 minutes
    Total time: 45 minutes
    Servings: 8
    Calories: 132kcal
    Author: Sapana Chandra
    This soul-warming, velvety Instant Pot butternut squash soup is perfect for the cooler seasons and seriously the best I've ever had. It's super creamy, flavorful, and easy to make in your pressure cooker.

    Ingredients

    • 1 tablespoon oil, I use avocado oil
    • 2 cloves garlic, minced
    • 1 yellow onion, diced
    • 1 Granny Smith apple, diced
    • 1 butternut squash, peeled and diced
    • 1 cup coconut milk
    • 2 cups water, or vegetable stock
    • 1 sprig fresh sage
    • ⅛ teaspoon ground cinnamon
    • ½ teaspoon sea salt, to taste
    • ¼ teaspoon black pepper, to taste

    Optional toppings

    • 1 tablespoon toasted pumpkin seeds
    • 1 tablespoon coconut milk

    Instructions

    • Press the "Sautee" button on the pressure cooker to warm oil for a minute. Add onions and garlic and cook for about 5 minutes, stirring frequently, until the onions become appear translucent.
    • Press "Cancel" and add the apple, butternut squash, coconut milk, water, sage, cinnamon, salt, and pepper. 
    • Close the lid, set the valve on "sealing", and cook on high pressure for 10 minutes. Once completed, let the pressure release on its own for about 10 minutes before quick releasing any remaining pressure. Carefully open the lid.
    • Either using an immersion blender or using your blender, blend the soup until smooth and creamy. Add toppings and serve.

    Nutrition

    Calories: 132kcal, Carbohydrates: 16g, Protein: 2g, Fat: 8g, Saturated Fat: 6g, Sodium: 157mg, Potassium: 437mg, Fiber: 3g, Sugar: 5g, Vitamin A: 9978IU, Vitamin C: 22mg, Calcium: 58mg, Iron: 2mg
    Course: Soup
    Cuisine: American
    Tried this recipe?Mention @realandvibrant and hashtag #realandvibrant!

    More Soup Recipes

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    About Sapana Chandra, MS, CHC

    Sapana Chandra is a certified health coach, author of Plant Power Bowls, and founder of Real +Vibrant. Here you’ll find simply delicious vegetarian recipes with step-by-step photo instructions – recipes you’ll be excited to enjoy and share with your loved ones.

    Reader Interactions

    Comments

    1. Lisa says

      January 08, 2020 at 11:59 am

      Making this recipe for the third time right now since it's so delicious. My picky family who thinks they hate coconut couldn't even tell I'd used coconut milk - they kept raving about how tasty the soup is and I just smiled. Thanks for the recipe!

      Reply
    2. Kathryn says

      January 04, 2020 at 5:55 pm

      Made this tonight! Super easy and delicious.5 stars

      Reply
    3. Ann says

      January 01, 2020 at 6:17 pm

      Wonderful soup!5 stars

      Reply
    4. Johanna Engles says

      December 24, 2019 at 8:16 am

      I’ve made this recipe at least 5 times because my family loves it! I love that it’s so healthy and delicious.5 stars

      Reply
    5. Susie Simerly says

      December 19, 2019 at 4:29 pm

      Have made this soup 3 times. Delicious! Only thing changed was to use dried sage in place of fresh. Definitely a keeper! I doubt your family would notice the coconut flavor. Simply makes it a very creamy soup

      Reply
      • Sapana Chandra, MS, CHC says

        December 19, 2019 at 5:07 pm

        So glad to hear you love the soup! It's definitely one of my favorites. Thanks for sharing your feedback!

        Reply
    6. Mol says

      December 11, 2019 at 4:31 pm

      This soup was delicious!!!

      I added 1/2 tsp of curry powder and it gave it a wonderful little spice.5 stars

      Reply
      • Sapana Chandra says

        December 11, 2019 at 4:50 pm

        So happy to hear, Mol! Thanks for sharing. The curry powder sounds like a delicious addition.

        Reply
    7. Bonnie says

      December 05, 2019 at 6:21 pm

      I'd love to prepare this soup...what can i substitute for coconut milk? My family does not enjoy coconut:(

      Reply
      • Sapana Chandra says

        December 05, 2019 at 6:38 pm

        You can use another milk of choice!

        Reply
    8. Kathryn says

      November 27, 2019 at 5:06 pm

      Looks so warm and comforting for these chilly days coming up. I love the addition of apple and coconut milk, perfect for fall!5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        December 07, 2019 at 3:31 pm

        Thanks, Kathryn! So glad to hear you're a fan.

        Reply
    9. Jenn says

      November 27, 2019 at 4:33 pm

      This soup was sooooo good! Rich, creamy, and luxurious,and making it in the instant pot made it so much easier!5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        December 07, 2019 at 3:31 pm

        Thank you, Jenn! So glad you enjoyed it.

        Reply
    10. Sophie Goel says

      November 27, 2019 at 3:54 pm

      I am a sucker for a good soup recipe, and this one looks as delicious as it it easy! Will definitely be making for my family soon. 5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        December 07, 2019 at 3:31 pm

        Thanks, Sophie!

        Reply
    11. Jen says

      November 27, 2019 at 3:45 pm

      This soup was exactly what I needed today. Perfect way to warm me up from the cold outside.5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        December 07, 2019 at 3:31 pm

        Thanks, Jen! So glad you enjoyed it.

        Reply
    12. Kate W. says

      November 27, 2019 at 2:36 pm

      I'm making a big batch of this for Thanksgiving! I've been enjoying it on repeat the last month. So good!5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        December 07, 2019 at 3:32 pm

        So happy to hear, Kate!

        Reply
    13. Angela Allison says

      November 19, 2019 at 3:35 am

      This recipe is pure perfection! All of the flavors were spot on and my family couldn't get enough! Will definitely be on rotation in my house this fall. Thanks so much for sharing.5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        November 19, 2019 at 10:57 am

        Thank you, Angela! So glad you enjoyed it.

        Reply
    14. Heidy L. McCallum says

      November 19, 2019 at 2:44 am

      It's has been the perfect weather here in Central Florida to start making Soup this week. I'm so happy I noticed this on Pinterest and plan on making it tonight. I will let you know how it turns out.5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        November 19, 2019 at 10:57 am

        I hope you enjoyed it, Heidy!

        Reply
    15. Safira says

      November 19, 2019 at 1:47 am

      This soup looks divine. I can't wait to make it. Love butternut squash! Especially love the addition of coconut milk. YUM5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        November 19, 2019 at 10:57 am

        I hope you loved it, Safira!!

        Reply
    16. Farah says

      November 19, 2019 at 12:26 am

      Beautiful, vibrant, and completely evokes seasonal feels for me. I'll definitely try this!5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        November 19, 2019 at 10:58 am

        Thank you so much, Farah!

        Reply
    17. Megan Ellam says

      November 18, 2019 at 10:02 pm

      This is absolutely one of my favourite soups and done in the Instant Pot is even better. Thanks so much for sharing Sapana5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        November 19, 2019 at 10:58 am

        Thank you for your feedback, Megan! I'm so glad you enjoyed it.

        Reply
    18. Jennifer W. says

      November 04, 2019 at 3:33 pm

      Made this last night for work today and it turned out so delicious I couldn’t believe I made it!5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        November 19, 2019 at 3:56 pm

        That makes me so happy to hear! Thank you for sharing.

        Reply
    19. Katie says

      October 30, 2019 at 11:07 pm

      Made this for the family and it was a hit!5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        November 19, 2019 at 10:52 am

        That makes me so happy to hear -- thank you for sharing, Katie!

        Reply
    20. Jeannette says

      October 30, 2019 at 10:36 pm

      This is THE recipe to follow for the colder seasons! Love how simple it is!5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        November 19, 2019 at 10:53 am

        Thank you so much, Jeannette! Glad you enjoyed it.

        Reply
    21. Anjali says

      October 30, 2019 at 10:18 pm

      Omg this soup was absolutely delicious!! I love that it was creamy without the cream, and the addition of apples gave it a nice sweetness. This is definitely a recipe that will be making a regular appearance for dinner throughout this season! 🙂5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        November 19, 2019 at 10:53 am

        Thank you so much for your feedback, Anjali! so glad you enjoyed it.

        Reply
    22. Natalie says

      October 30, 2019 at 10:17 pm

      I love butternut squash! This soup looks so creamy and delicious - perfect for the winter.5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        November 19, 2019 at 10:54 am

        Thank you, Natalie!

        Reply
    23. Calleigh | The Fork Bite says

      October 30, 2019 at 8:19 pm

      Oh boy! What a lovely color. I love the fact that you added coconut milk in the soup.. perfect!!

      Reply
      • Sapana Chandra, MS, CHC says

        November 19, 2019 at 10:54 am

        Thanks, Calleigh! I love that the coconut milk adds extra creaminess and flavor to the soup.

        Reply
    24. Marianne says

      October 10, 2019 at 8:36 pm

      Crazy good!! And we had one of the Plant Power Bowls last night - also crazy good!!5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        October 11, 2019 at 12:33 pm

        I'm so happy to hear you enjoyed both the soup and a bowl from the cookbook - thank you!!

        Reply
    25. Anita says

      October 10, 2019 at 11:29 am

      I've never tried adding apples to make butternut squash, so thank you so much for sharing this recipe. It's so much more delicious than my usual version. 🙂5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        October 11, 2019 at 12:34 pm

        That makes me happy to hear - apples add a little sweetness along with a little tanginess!

        Reply
    26. Heidy L. McCallum says

      October 10, 2019 at 11:25 am

      This soup looks so flavorful and comforting! The perfect meal for a chilly day, I could totally see myself digging in asking for seconds. Butternut squash is wonderful!5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        October 11, 2019 at 12:34 pm

        It truly is! I'm so glad you enjoyed it.

        Reply
    27. Jessica Robinson says

      October 10, 2019 at 11:18 am

      What a great soup recipe for the fall and winter! Such incredible flavors and loving your pics!5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        October 11, 2019 at 12:34 pm

        Thank you, Jessica!

        Reply
    28. kim says

      October 10, 2019 at 11:11 am

      What a delicious recipe! I love how easy and flavorful this was! So perfect for fall too!5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        October 11, 2019 at 12:35 pm

        So happy to hear, Kim - thank you!

        Reply
    29. Stephanie says

      October 10, 2019 at 10:22 am

      I've been searching for something to make with that butternut squash I have sitting on the counter. Will be making this soup with it and I love the addition of coconut milk. Sounds perfect and comforting.5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        October 11, 2019 at 12:35 pm

        So happy to hear - I hope you enjoy it!

        Reply
    30. Dannii says

      September 28, 2019 at 11:59 pm

      Butternut squash soup is my favourite at this time of year.

      Reply
      • Sapana Chandra, MS, CHC says

        October 11, 2019 at 12:35 pm

        It's definitely a great Fall staple!

        Reply
    31. Beth says

      September 28, 2019 at 8:36 pm

      Creamy without the cream - they said it couldn't be done, but you did it!! This looks the the tastiest, creamiest Fall recipe!5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        October 11, 2019 at 12:36 pm

        Thank you, Beth!

        Reply
    32. Cookilicious says

      September 28, 2019 at 8:29 pm

      Perfect fall recipe! Your photography is awesome Sapana!

      Reply
      • Sapana Chandra, MS, CHC says

        October 11, 2019 at 12:36 pm

        Thank you so much!

        Reply
    33. Irina says

      September 28, 2019 at 7:53 pm

      Made it tonight! Unfortunately, I do not have an instant pot, but I made this butternut squash soup is a regular pressure cooker. It turned out great!5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        October 11, 2019 at 12:36 pm

        So happy to hear, Irina - glad you enjoyed it!

        Reply
    34. Laura | Wandercooks says

      September 28, 2019 at 6:58 pm

      Creamy without the guilt! Super easy and delish. Adding this one to the weekly menu 🙂5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        October 11, 2019 at 12:36 pm

        So glad you enjoyed it, Laura!

        Reply
    35. Crystal says

      September 15, 2019 at 10:26 pm

      I love this soup! Been making it all week on repeat.5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        September 16, 2019 at 4:19 pm

        Ah so happy to hear!

        Reply
    36. Pam says

      September 13, 2019 at 6:20 am

      If this weather ever cools off I'm ready to make lots of soups! This creamy jewel is going to be at the top of my list.5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        September 16, 2019 at 4:20 pm

        Yay! I hope you love it!

        Reply
    37. Kelly Anthony says

      September 13, 2019 at 5:23 am

      I never knew how to pick a butternut squash so I found that part of the post very helpful. This soup will make a perfect meal when the weather cools down.5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        September 16, 2019 at 4:20 pm

        So glad you enjoyed it!

        Reply
    38. Adrianne says

      September 13, 2019 at 3:42 am

      I love the coconut milk in this recipe, it looks and sounds like it would taste delicious!! Yum, can't wait to give it ago. Thanks for sharing!5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        September 16, 2019 at 4:20 pm

        So glad you enjoyed it!

        Reply
    39. Genevieve from @fittyfoodlicious says

      September 13, 2019 at 12:41 am

      Love a good Instant pot recipe and this one looks amazing!5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        September 16, 2019 at 4:20 pm

        Thank you!

        Reply
    40. Michelle says

      September 13, 2019 at 12:25 am

      Look how silky smooth this looks!! I love the addition of apple in this, can't wait to try it.5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        September 16, 2019 at 4:20 pm

        Thank you! I hope you enjoy it!

        Reply
    41. Riley says

      February 25, 2019 at 1:23 am

      I’ve been making this on repeat all winter! So delicious.5 stars

      Reply
      • Sapana Chandra says

        February 28, 2019 at 5:14 pm

        So glad you like it!

        Reply
    42. Liz says

      January 04, 2019 at 9:12 am

      I can’t wait to make this tonight! Thanks for sharing.5 stars

      Reply
      • Sapana Chandra says

        February 07, 2019 at 5:42 am

        I hope you loved it!

        Reply

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    Sapana Chandra

    Hi, I'm Sapana! I’m a recipe developer and author of the cookbook Plant Power Bowls. Here you'll find simple, delicious, vegetarian recipes made with fresh, seasonal ingredients. Learn more about me

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