Instant Pot Butternut Squash Soup
Posted: 09/24/26
This post may contain affiliate links. Please read our disclosure policy.
Squash is a fall and winter ingredient that makes so many dishes, and my fave is this Butternut Squash Instant Pot Soup. It’s cozy and packed with fall flavor, thanks to sweet apple, fresh ginger, and a little maple syrup. No roasting required, which makes this an easy, veggie-packed meal that feels a little fancy—it’s great for dinner at home or for company!
Why This Butternut Squash Instant Pot Recipe Is Incredible
- If flour is not your friend, I’ve made this soup creamy without a flour-based thickener. Blended squash and carrot create the perfect velvety texture. And the coconut milk (or cream) adds richness.
- Reddit threads say it’s best to roast butternut squash before turning it into soup, but dissenters say it makes no taste difference. I don’t bother with the roasting here because pressure cooking softens the vegetables right in the pot. You get a comforting, flavorful soup without peeling roasted squash or juggling extra pans!
- I’m a soup fan not only for the nutrition but the convenience! If you want to separate portions, I love these meal prep containers to organize the week’s meals more easily.
Cheryl’s Tested Notes & Tips
- I always start with the right amount of squash. It can be confusing, but the 3-pound weight refers to the whole squash, before peeling and removing the seeds. And then I cut the flesh into roughly 1-inch cubes so everything cooks evenly.
- Scrape the bottom before sealing. After sautéing, I use a little of the measured broth to loosen any stuck-on bits. This helps prevent a burn warning, and I hate that warning!
- Make sure to blend it thoroughly. Fully puréed squash makes the soup thicker and creamier. If it’s still too thick, add broth a little at a time; if it’s thin, simmer uncovered before adding the cream.
Ingredient Notes
- Butternut squash is clearly the star. Choose a squash that feels heavy for its size, with firm skin and no soft spots. The 3-pound measurement is for the whole squash; if you’re buying peeled, precut cubes, use roughly 2 to 2½ pounds.
- I like Honeycrisp or Gala apples. They add sweetness without overpowering the squash. Prefer a little tartness? Granny Smith works too. Make sure to peel and core it before cooking for the smoothest texture.
- Fresh ginger adds that gentle spiciness. In fact, fresh works especially well here, so reach for it over ground ginger when possible.
- Full-fat coconut milk is non-negotiable: A light coconut milk won’t make it as creamy or rich. Ensure you’re using unsweetened canned coconut milk, because I’ve been caught before and it made my soup too sweet!
Serving Suggestions
- Cornbread. It’s that simple. It goes really well with this soup. I like a broccoli cornbread recipe or try this quick Instant Pot cornbread.
- Add a green salad. I make one with arugula, sliced apples, and a sharp vinaigrette. Or a super healthy Brussels sprouts salad is the way to go!
- Make it a soup-and-sandwich thing. A sharp cheddar grilled cheese is one of my go-to picks! Or even a chickpea sandwich with sprouts and avocado is a decent choice.
- Yummy meats. Chicken or pork tastes amazing with the cozy apple, sage, and warm spices.
Storage & Make-Ahead
- Refrigerator: This soup keeps for 3-4 days. When reheating, add a splash of broth if the texture is too thick.
- Making it ahead: This is soo perfect for making it ahead. I’ll do it a day in advance when I have a party or PTO potluck to attend. Just keep pepitas separate and fry the sage just before serving so the toppings stay crisp.
- Freezing: Yess! This one is freezer-friendly and can be stored for up to 3 months. I do this frequently in the fall when I want a butternut squash soup fix later in the winter.
Recipe FAQs
- How long does butternut squash soup take in the Instant Pot? I designed this recipe to cook at high pressure for 10 minutes, followed by a 10-minute natural release. Allow another 15 to 20 minutes for the pot to reach pressure, plus time for chopping, sautéing, and blending.
- Can I use frozen butternut squash? For sure, about 2 to 2½ pounds of plain frozen squash cubes works. No thawing is necessary. Keep the 10-minute pressure-cooking time, and note the pot may take longer to reach pressure.
If you loved this recipe as much as we did, don’t forget to leave us a review below. ★ Follow Easy Healthy Recipes on Pinterest, Facebook, and Instagram, too!
For more delicious recipes, visit our sister sites, 40 Aprons and Easy Cheap Recipes.
Instant Pot Butternut Squash Soup
Creamy butternut squash soup with apple, fresh ginger, warm spices, and a splash of coconut milk or cream. So easy and cozy for fall nights, whether it's dinner or entertaining!
Ingredients
For the Soup
- 2 tablespoons butter or ghee for paleo
- 1 yellow onion diced
- 3 garlic cloves minced
- 1 tablespoon minced fresh ginger
- 1 large butternut squash about 3 pounds before peeling, peeled, seeded, and cut into 1-inch cubes
- 1 large carrot chopped
- 1 Honeycrisp or Gala apple peeled, cored, and chopped
- 4 cups chicken or vegetable broth
- 1 teaspoon ground cinnamon
- ½ teaspoon ground nutmeg
- ¼ teaspoon cayenne pepper
- 2 teaspoons pure maple syrup
- 1 tablespoon apple cider vinegar
- ½ cup unsweetened full-fat coconut milk or heavy cream
- salt and freshly ground black pepper to taste
Optional Toppings
- toasted pepitas to taste
- fresh sage leaves washed and thoroughly dried
- butter as needed for frying the sage
- a light drizzle of pure maple syrup or brown butter
Equipment
- 8-quart Instant Pot or a pressure cooker
- vegetable peeler
- immersion blender
Instructions
- Select Sauté on the Instant Pot. Add 2 tablespoons butter and let it melt. Add 1 diced yellow onion and cook, stirring occasionally, until softened, about 4 minutes. Stir in 3 minced garlic cloves and 1 tablespoon minced fresh ginger. Cook for 30 seconds.
- Pour in a little of the 4 cups broth and scrape the bottom of the pot to release any stuck-on bits. Add the remaining broth, the peeled, seeded, and cubed butternut squash (about 3 pounds before peeling), 1 chopped carrot, 1 peeled, cored, and chopped apple, 1 teaspoon cinnamon, ½ teaspoon nutmeg, and ¼ teaspoon cayenne. Stir well, making sure the contents stay below your cooker’s permitted soup fill line.
- Cancel Sauté. Secure the lid and set the valve to Sealing, if required by your model. Cook on high pressure for 10 minutes. The timer starts once the pot reaches pressure.
- Let the pressure release naturally for 10 minutes, then carefully release the remaining pressure according to your model’s instructions. If liquid sputters from the valve, stop releasing and allow more natural-release time. Open the lid only when the pressure indicator has dropped.
- Stir in 2 teaspoons maple syrup and 1 tablespoon apple cider vinegar. Turn off the cooker and use an immersion blender to purée the soup until completely smooth, keeping the blade submerged to avoid splashing.
- Stir in ½ cup full-fat coconut milk or heavy cream. Season with salt and black pepper to taste. Adjust with a little extra maple syrup or apple cider vinegar, if needed.
- If using sage, heat a thin layer of butter in a small skillet over medium heat. Add thoroughly dried sage leaves and fry briefly until crisp, then transfer to a paper towel. Ladle the soup into bowls and top with toasted pepitas, fried sage, and a light drizzle of maple syrup or brown butter, as desired.
Notes
Make it dairy-free: Replace the 2 tablespoons butter with 2 tablespoons olive oil and use coconut milk.
Make it vegan: Use vegetable broth. Fry sage in oil and omit brown butter.
Make it paleo: Use ghee or olive oil, coconut milk, and a compatible broth.
Make it Whole30: Don’t use the maple syrup from the soup and garnish.
Timing and yield: Allow extra time if your Instant Pot needs a longer natural release.
Nutrition Information
Calories: 184kcal | Protein: 3g | Fat: 9g | Saturated Fat: 7g | Trans Fat: 0.2g | Total Carbs: 26g | Fiber: 5g | Sugar: 10g | Net Carbs: 21g | Vitamin C: 31mg | Cholesterol: 13mg | Sodium: 628mg | Potassium: 635mg | Calcium: 89mg | Iron: 2mg
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
Leave a Comment