Instant Pot Butternut Squash Soup {Slow Cooker, Stove Top Options)
This Instant Pot Butternut Squash Soup recipe is velvety smooth, comforting and delicious. It tastes as if its simmered away for hours, but takes less than hour thanks to your Instant Pot. Not only is gluten free, but dairy free too and is ideal for soup for batch cooking as it can also be frozen with ease.
Why You’ll Love This Instant Pot Butternut Squash Soup Recipe
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Whether struggling for gluten-free lunch ideas, or looking to batch cook some comfort food for the cold weather, this butternut squash soup will be a favorite with the whole family. Often people are intimidated by the prep required with butternut squash soup but thanks to this recipe, you can prep and cook the entire recipe in the Instant Pot so there’s minimal effort required.
One of the best things about this soup is the creamy, velvety texture yet this recipe remains dairy free. There is no need to add butter or cream but a swirl of coconut milk at the end makes a delicious topping.
This easy butternut squash soup recipe takes less than an hour from start to finish. It’s perfect for a busy weeknight meal or making ahead and throwing in the freezer for later.
About the Ingredients
- Garlic, olive oil & onion – This winning combination are all sauteed in the instant pot to provide a flavorful base to begin your soup.
- Broth – You can use your own homemade bone broth or if using store-bought, make sure it is a low sodium broth so you can control how salty the soup is.
- Butternut squash – There are a few hacks for choosing the perfect squash for this soup. Firstly, it should feel firm but have no green lines. Green lines indicate it’s not fully ripe yet. You also want it free from blemishes and the stem intact.
- Apple – A chopped granny smith apple will help balance the sweetness of the squash. This is thanks to the tartness of the apple so don’t skip this important ingredient.
- Nutmeg and paprika – these work particularly well with the earthy flavors of the squash. You could also add herbs such as sage, rosemary, and thyme to help contrast the sweet flavors of the squash.
- Salt and pepper – just a little seasoning goes a long way so its best to add a little to begin with then add more at the end.
How to Make This Butternut Squash Recipe Soup Step-by-Step
Instant Pot Option
1. Half the squash and remove the seeds.
2. Place each half on a trivet in the Instant Pot, if you have a tall trivet, you can stack them. Add 1 cup of water.
3. Close the lid and seal the pressure valve. Cook on high pressure for 10 minutes, let naturally release pressure for 10 minutes.
4. Remove squash and peel skin away. Vide and set aside.
5. Set the Instant Pot to sauté and add oil. Once oil is hot add the cubed apples to the inner pot.
6. Sauté for 5 minutes then add diced onions. Sauté for 4 minutes. Add the garlic for 1 minute.
7. Add the broth, butternut squash, and spices and close the lid. Seal the pressure valve. Cook on high pressure for 10 minutes. Manually release pressure.
8. Pour soup into a food processor and blend until smooth.
9. Serve with cracked pepper and or coconut milk as desired.
Stovetop Option
- Cut the butternut squash into chunks (remove the seeds and peel).
- In a large pot over medium heat, add oil, garlic and onions. Saute for about 2-3 minutes or until softened.
- Add butternut, apples, broth and spices to the pot. Cover with a lid and let simmer for about 20-30 minutes or until the butternut squash is soft.
- When done, turn off the heat and use an immersion blender to puree the soup. You can add coconut milk to make it creamy (optional).
- Add salt and pepper and serve with your favorite garnishes.
Slow Cooker Option
- Cut the butternut squash into chunks (remove the seeds and peel).
- In slow cookert, add oil, garlic, onions, butternut, apples, broth and spices to the pot. Cover with a lid and cook for 5-6 hours on low heat or 2-3 hours on high heat.
- When done (be sure squash is softened), turn off the heat and use an immersion blender to puree the soup. You can add coconut milk to make it creamy (optional).
- Add salt and pepper and serve with your favorite garnishes.
What is best to serve with this Instant Pot Butternut Squash Soup?
Serve with a swirl of coconut milk and a sprinkling of pumpkin seeds or crispy bacon pieces. You can also serve with some gluten-free keto bread on the side, or gluten free cheddar biscuits are also a delicious pairing.
Can you make Butternut Squash Soup ahead of time and freeze it?
Yes. This Instant Pot butternut squash soup is great for meal prep as you can batch cook several portions and freeze for later. Or save any leftover butternut squash soup in the freezer. Allow the soup to cool fully before transferring to an airtight container and freezing for up to 3 months. Note, you may need a little broth or coconut milk to thin the soup when you reheat.
How can I make this butternut squash soup thicker or thinner?
If the soup is not to your desired consistency there are a few hacks to thicken it or make it thinner. To thicken your soup, add a bit more butternut squash. To make your soup thinner you can add water, more broth. If you do need to dilute the soup a little, don’t forget to adjust the seasoning too.
Is this Instant Pot butternut squash soup healthy?
Not only is this recipe gluten-free and dairy free but thanks to the butternut squash it is packed with vitamins A, C, E and B. It is also high in fiber and calcium as well as being fulfilling and delicious.
Top Tips for the Best Instant Pot butternut squash soup
- Prefer your soup with a little spice? Add a swirl of sriracha or a sprinkling of cayenne pepper
- This recipe serves two so double or triple the quantities for batch cooking
- If you’re struggling with fussy eaters, soup is an easy way to sneak in a few more veggies. Adding carrots, sweet potato or celery works particularly well with this recipe
More Instant Pot Meals
- Instant Pot Minestrone Soup Recipe {Pressure Cooker, Gluten Free}
- Instant Pot Creamy Cauliflower Soup
- How to Make Homemade Broth
Did you try this Instant Pot Butternut Squash soup? Don’t forget to rate the recipe and comment below to let me know how it went. You can also FOLLOW ME on Facebook, Instagram and Pinterest.
Instant Pot Recipes Made Simple
Are you struggling to find the time to cook healthy meals for your family? Do you wish you could find one-pot meals that are simple and easy to make… and your family will love?
Learn how simple it is to make healthy, one-pot meals with your Instant Pot with my cookbook Instant Pot Recipes Made Simple. You can download it instantly to your phone, computer or e-reader, so it’s portable and can go with you anywhere!
With this book, you’ll get:
- Tried-and-true recipes the whole family will love – including pot roast, spaghetti, tacos, carnitas, soups, and easy breakfast meals
- Instant Pot starter guide on how to use the buttons, tips and tricks, and more
- Printable shopping lists for ingredients
- Step-by-step video lesson on how to use your Instant Pot, pressure cooker safety, and some of my favorite tips and tricks
- Two-week meal plan that you can put into action for no-stress weeknight dinners
Get Instant Pot Recipes Made Simple now!
Instant Pot Butternut Squash Soup
Equipment
- 1 Instant Pot
- 1 Food processor
- 1 Metal trivet
Ingredients
- 1 tbsp olive oil
- 1/4 large yellow onion diced
- 1/2 Granny Smith apple peeled, cored and diced
- 1 tbsp garlic minced
- 2 cups chicken broth or vegetable broth
- 3 lbs butternut squash
- 1/2 tsp nutmeg
- 1/2 tsp paprika
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/2 cup coconut milk optional
Instructions
- Cut the butternut squash in half, and remove the seeds.
- Place each half on a trivet in the Instant Pot. If you have a tall trivet, you can stack them. Add 1 cup of water.
- Close the lid and seal the pressure valve. Cook on high pressure for 10 minutes, let naturally release pressure for 10 minutes.
- Remove squash and peel skin away. Set aside.
- Set the Instant Pot to sauté and add oil. Once oil is hot add the cubed apples to the pot.
- Sauté for 5 minutes then add diced onions. Sauté for 4 minutes. Add the garlic for 1 minute.
- Add the broth, butternut squash.and spices and close the lid. Seal the pressure valve. Cook on high pressure for 10 minutes. Manually release pressure.
- Pour soup into a food processor (or use an immersion blender) and blend until smooth.
- Serve with cracked pepper and or coconut milk as desired.
Notes
- Cut the butternut squash into chunks (remove the seeds and peel).
- In a large pot over medium heat, add oil, garlic and onions. Saute for about 2-3 minutes or until softened.
- Add butternut, apples, broth and spices to the pot. Cover with a lid and let simmer for about 20-30 minutes or until the butternut squash is soft.
- When done, turn off the heat and use an immersion blender to puree the soup. You can add coconut milk to make it creamy (optional).
- Add salt and pepper and serve with your favorite garnishes.
- Cut the butternut squash into chunks (remove the seeds and peel).
- In slow cookert, add oil, garlic, onions, butternut, apples, broth and spices to the pot. Cover with a lid and cook for 5-6 hours on low heat or 2-3 hours on high heat.
- When done (be sure squash is softened), turn off the heat and use an immersion blender to puree the soup. You can add coconut milk to make it creamy (optional).
- Add salt and pepper and serve with your favorite garnishes.
Nutrition
Instant Pot Recipes Made Simple
Are you struggling to find the time to cook healthy meals for your family? Do you wish you could find one-pot meals that are simple and easy to make… and your family will love?
Learn how simple it is to make healthy, one-pot meals with your Instant Pot with my cookbook Instant Pot Recipes Made Simple. You can download it instantly to your phone, computer or e-reader, so it’s portable and can go with you anywhere!
With this book, you’ll get:
- Tried-and-true recipes the whole family will love – including pot roast, spaghetti, tacos, carnitas, soups, and easy breakfast meals
- Instant Pot starter guide on how to use the buttons, tips and tricks, and more
- Printable shopping lists for ingredients
- Step-by-step video lesson on how to use your Instant Pot, pressure cooker safety, and some of my favorite tips and tricks
- Two-week meal plan that you can put into action for no-stress weeknight dinners
Get Instant Pot Recipes Made Simple now!
I need to prepare my instant pot in making this recipe. So easy and delicious!
Beautiful soup. I love added apple for balancing flavors. I just saved your recipe. I will definitely give it a go. Thanks!