Instant Pot Butternut Squash Soup

Name: Instant Pot Butternut Squash Soup
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 1 tablespoon coconut oil; 1 medium butternut squash, ( peeled, seeded, and coarsely diced ); 1 medium carrot, (peeled and coarsely diced ); 1 medium white onion, (coarsely diced ); 4 cloves garlic, (crushed ); 2 cups vegetable broth; 1 teaspoon turmeric; 1 teaspoon smoked paprika; 1 teaspoon cayenne pepper; 1 teaspoon kosher salt; ½ teaspoon white pepper; ½ teaspoon rubbed sage; 1 can coconut milk, (full-fat )

Instant Pot Butternut Squash Soup – Make butternut squash soup in half the time by preparing it in the Instant Pot. Winter squashes are the perfect ingredient for soup; they’re hearty, sweet, and filling, and it pairs perfectly with warm spices and creamy coconut milk to make a velvety smooth soup that’s ready in 30 minutes.

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A bowl of butternut soup garnished with a drizzle of coconut milk and toasted pepitas.

Savory butternut squash soup has the perfect balance of sweet and spicy, and it’s naturally vegan, dairy-free, and gluten-free. For when you need dinner that’s quick and easy, make our healthy, pressure cooker soup your go-to.

WHAT YOU NEED TO MAKE THIS RECIPE

Coconut Oil: Flavor the soup and saute the vegetables by sautéing them in coconut oil. You can also use butter, olive oil, or avocado oil.
Butternut Squash: One medium butternut squash works well in this soup; it should be about 3-4 pounds. Be sure to select one that is firm and blemish-free. You can also cut the prep time by purchasing store-bought butternut squash.
Carrot: The sweetness of the carrot puree in the soup with the butternut squash is a dream combination.
Onion: Use a yellow or white onion to cut the natural sweetness of the other ingredients.
Garlic: I suggest using four cloves, but don’t let my recipe tell you how much garlic to use – go for it.
Vegetable Broth: Use store-bought broth or Vegetable Better than Bouillon with water.
Spices: Season the soup with turmeric, smoked paprika, cayenne, salt, white pepper, and rubbed sage.
Coconut Milk: Use one can of full-fat coconut milk. You can also use sweetened condensed milk, heavy cream, or half-and-half.

HOW TO PREPARE BUTTERNUT SQUASH

Cut off the ends and peel the skin using a vegetable peeler.
Slice the squash in half and use a spoon to scoop out the seeds.
Cut the squash into 1-inch cubes using a sharp knife.

HOW TO MAKE INSTANT POT BUTTERNUT SQUASH SOUP

The full recipe with measurements is in the recipe card below.

Warm coconut oil in the Instant Pot and saute butternut squash, carrot, onion, and garlic cloves.

Butternut squash, onion, carrot, and garlic sautéing in an Instant Pot.

Add the spices and saute for another 1-2 minutes.

Spices added to the butternut squash, carrot, onion, and garlic cooking in an Instant Pot.

Stir in the vegetable broth. Secure the lid and set the Instant Pot to manual high pressure for 10 minutes, followed by a 10-minute natural release.

Vegetable stock poured over the vegetables cooking in the Instant Pot.

Puree the soup using an immersion blender or transfer the mixture to a blender.

Pureeing the soup inside of the Instant Pot with an Immersion blender.

Add coconut milk and stir to combine. Garnish with toasted pepitas and serve with warm bread.

A spoonful of butternut squash soup held over the Instant Pot after stirring in the coconut milk.

HOW TO MAKE BUTTERNUT SQUASH SOUP IN THE SLOW COOKER

Add the ingredients to the Crockpot, apart from the coconut milk.
Cook on low for 8 hours or high for 6 hours.
Use an immersion blender to puree until smooth. You can also transfer the mixture to a blender if you prefer.
Add the coconut milk and stir to combine. Garnish with toasted pepitas and serve with warm bread.

EXPERT TIPS

If you’re short on time, skip the saute step and throw it all in the pot.

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GARNISH AND TOPPINGS

Fat: Bacon Bits
Herbs: Chives, Scallions
Vegetables: Jalapeños, Sautéed Mushrooms
Dairy: Greek Yogurt, Goat Cheese, Bleu Cheese
Nuts: Walnuts, Pecans, Almonds

SERVING SUGGESTIONS

Roasted Vegetables
Avocado Toast
BLT Sandwich
Tandoori Turkey
Corn Bread Muffin, Fresh Bread, Focaccia Bread, Dinner Rolls
Fall Kale Salad, Spinach Salad, House Salad

WHAT TO DO WITH THE LEFTOVERS

Refrigerate – Store leftovers in an airtight container; they will keep for 4-5 days.
Freeze – Allow the soup to cool completely, then add it to a freezer-safe container or bag. It will freeze for up to 3 months.
Thaw – When you’re ready to eat, defrost it in the fridge overnight.
Reheat – Warm leftovers on the stovetop to serve. Be sure to maintain a simmer as the soup reheats. If it boils, the soup can lose some of its texture.
Repurpose – Eat leftovers as-is or use the soup to top pasta and roasted vegetables. You can also include shredded chicken and cooked spaghetti squash and make a casserole.

FREQUENTLY ASKED QUESTIONS

How healthy is butternut squash soup?

It sure is, and here’s the breakdown.
• The soup is packed with vitamins A, C, E, and B.
• It’s a great source of magnesium and potassium.
• The soup is high in fiber and calcium.

Can you leave butternut squash skin on for soup?

You can eat the skin, so there’s technically no need to peel it. I am not a fan of the texture of it in the soup, so I take the time to peel it.

What does butternut squash soup taste like?

The sweet natural flavor pairs with creamy coconut milk, and the cayenne and smoked paprika add a nice kick. If you’re sensitive to spice, I recommend reducing the amount.

How do I thicken butternut squash soup?

The soup is pretty thick, but you can stir in a tsp of xanthan gum or cornstarch to get the texture you prefer.

What flavors go well with butternut squash soup?

Butternut squash and carrots provide sweetness that pairs well with warm spices like cinnamon and nutmeg. Thai curry paste is another way to season the soup. However, we decided to spice things up with turmeric, cayenne, smoked paprika, white pepper, salt, and rubbed sage.

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