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.

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.
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.
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.
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.
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
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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.
Lisa says
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!
Kathryn says
Made this tonight! Super easy and delicious.
Ann says
Wonderful soup!
Johanna Engles says
I’ve made this recipe at least 5 times because my family loves it! I love that it’s so healthy and delicious.
Susie Simerly says
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
Sapana Chandra, MS, CHC says
So glad to hear you love the soup! It's definitely one of my favorites. Thanks for sharing your feedback!
Mol says
This soup was delicious!!!
I added 1/2 tsp of curry powder and it gave it a wonderful little spice.
Sapana Chandra says
So happy to hear, Mol! Thanks for sharing. The curry powder sounds like a delicious addition.
Bonnie says
I'd love to prepare this soup...what can i substitute for coconut milk? My family does not enjoy coconut:(
Sapana Chandra says
You can use another milk of choice!
Kathryn says
Looks so warm and comforting for these chilly days coming up. I love the addition of apple and coconut milk, perfect for fall!
Sapana Chandra, MS, CHC says
Thanks, Kathryn! So glad to hear you're a fan.
Jenn says
This soup was sooooo good! Rich, creamy, and luxurious,and making it in the instant pot made it so much easier!
Sapana Chandra, MS, CHC says
Thank you, Jenn! So glad you enjoyed it.
Sophie Goel says
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.
Sapana Chandra, MS, CHC says
Thanks, Sophie!
Jen says
This soup was exactly what I needed today. Perfect way to warm me up from the cold outside.
Sapana Chandra, MS, CHC says
Thanks, Jen! So glad you enjoyed it.
Kate W. says
I'm making a big batch of this for Thanksgiving! I've been enjoying it on repeat the last month. So good!
Sapana Chandra, MS, CHC says
So happy to hear, Kate!
Angela Allison says
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.
Sapana Chandra, MS, CHC says
Thank you, Angela! So glad you enjoyed it.
Heidy L. McCallum says
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.
Sapana Chandra, MS, CHC says
I hope you enjoyed it, Heidy!
Safira says
This soup looks divine. I can't wait to make it. Love butternut squash! Especially love the addition of coconut milk. YUM
Sapana Chandra, MS, CHC says
I hope you loved it, Safira!!
Farah says
Beautiful, vibrant, and completely evokes seasonal feels for me. I'll definitely try this!
Sapana Chandra, MS, CHC says
Thank you so much, Farah!
Megan Ellam says
This is absolutely one of my favourite soups and done in the Instant Pot is even better. Thanks so much for sharing Sapana
Sapana Chandra, MS, CHC says
Thank you for your feedback, Megan! I'm so glad you enjoyed it.
Jennifer W. says
Made this last night for work today and it turned out so delicious I couldn’t believe I made it!
Sapana Chandra, MS, CHC says
That makes me so happy to hear! Thank you for sharing.
Katie says
Made this for the family and it was a hit!
Sapana Chandra, MS, CHC says
That makes me so happy to hear -- thank you for sharing, Katie!
Jeannette says
This is THE recipe to follow for the colder seasons! Love how simple it is!
Sapana Chandra, MS, CHC says
Thank you so much, Jeannette! Glad you enjoyed it.
Anjali says
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! 🙂
Sapana Chandra, MS, CHC says
Thank you so much for your feedback, Anjali! so glad you enjoyed it.
Natalie says
I love butternut squash! This soup looks so creamy and delicious - perfect for the winter.
Sapana Chandra, MS, CHC says
Thank you, Natalie!
Calleigh | The Fork Bite says
Oh boy! What a lovely color. I love the fact that you added coconut milk in the soup.. perfect!!
Sapana Chandra, MS, CHC says
Thanks, Calleigh! I love that the coconut milk adds extra creaminess and flavor to the soup.
Marianne says
Crazy good!! And we had one of the Plant Power Bowls last night - also crazy good!!
Sapana Chandra, MS, CHC says
I'm so happy to hear you enjoyed both the soup and a bowl from the cookbook - thank you!!
Anita says
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. 🙂
Sapana Chandra, MS, CHC says
That makes me happy to hear - apples add a little sweetness along with a little tanginess!
Heidy L. McCallum says
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!
Sapana Chandra, MS, CHC says
It truly is! I'm so glad you enjoyed it.
Jessica Robinson says
What a great soup recipe for the fall and winter! Such incredible flavors and loving your pics!
Sapana Chandra, MS, CHC says
Thank you, Jessica!
kim says
What a delicious recipe! I love how easy and flavorful this was! So perfect for fall too!
Sapana Chandra, MS, CHC says
So happy to hear, Kim - thank you!
Stephanie says
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.
Sapana Chandra, MS, CHC says
So happy to hear - I hope you enjoy it!
Dannii says
Butternut squash soup is my favourite at this time of year.
Sapana Chandra, MS, CHC says
It's definitely a great Fall staple!
Beth says
Creamy without the cream - they said it couldn't be done, but you did it!! This looks the the tastiest, creamiest Fall recipe!
Sapana Chandra, MS, CHC says
Thank you, Beth!
Cookilicious says
Perfect fall recipe! Your photography is awesome Sapana!
Sapana Chandra, MS, CHC says
Thank you so much!
Irina says
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!
Sapana Chandra, MS, CHC says
So happy to hear, Irina - glad you enjoyed it!
Laura | Wandercooks says
Creamy without the guilt! Super easy and delish. Adding this one to the weekly menu 🙂
Sapana Chandra, MS, CHC says
So glad you enjoyed it, Laura!
Crystal says
I love this soup! Been making it all week on repeat.
Sapana Chandra, MS, CHC says
Ah so happy to hear!
Pam says
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.
Sapana Chandra, MS, CHC says
Yay! I hope you love it!
Kelly Anthony says
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.
Sapana Chandra, MS, CHC says
So glad you enjoyed it!
Adrianne says
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!
Sapana Chandra, MS, CHC says
So glad you enjoyed it!
Genevieve from @fittyfoodlicious says
Love a good Instant pot recipe and this one looks amazing!
Sapana Chandra, MS, CHC says
Thank you!
Michelle says
Look how silky smooth this looks!! I love the addition of apple in this, can't wait to try it.
Sapana Chandra, MS, CHC says
Thank you! I hope you enjoy it!
Riley says
I’ve been making this on repeat all winter! So delicious.
Sapana Chandra says
So glad you like it!
Liz says
I can’t wait to make this tonight! Thanks for sharing.
Sapana Chandra says
I hope you loved it!