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.
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
- 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
- 1 tablespoon toasted pumpkin seeds
- 1 tablespoon coconut milk
- 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.