A super simple Instant Pot soup recipe for when you want some comfort food but don’t want to derail your healthy eating goals. This Instant Pot Butternut Squash Soup recipe is super healthy yet tastes indulgent. It’s the perfect Instant Pot recipe to warm you up on a cool day.
Instant Pot Butternut Squash Soup Recipe
My daughter and daycare kids love butternut squash soup. Even the super picky ones.
Butternut squash soup has a sweet, nutty, rich flavor that a lot of kids enjoy and find more palatable than other (equally) nutrient-rich vegetables. If your kids like pumpkin or sweet potato, they are going to love this recipe! I don’t even think my kids realize that this soup has any vegetables in it because it’s just smooth, creamy and delicious.
My favourite way to prepare butternut squash soup is to roast it, but I don’t always have time to do that when I have a houseful of kids. Steaming the squash in the instant pot is a great, easy alternative, but if you want to really amp up the flavor, follow the directions in this post to roast your butternut squash before proceeding with the rest of the recipe.
This recipe makes a ton of soup – you can even stretch it out further by adding more broth. I find one and a half cups to be the perfect serving size for me as this soup is super filling, especially if it’s paired with a sandwich or another side.
What to Serve with this Instant Pot Butternut Squash soup:
- Italian Soup Buns
- Classic Chicken Salad
- Brussel Sprout Salad
- Rainbow Grilled Cheese Sandwiches
- Creamy Bacon Cheddar Broccoli Salad
- Ham and Cheese Sliders
- Ham and Cheese Hot Pockets
Is this butternut squash soup vegan? You can absolutely make this soup recipe vegan by using a vegetable broth. This recipe is smooth and velvety without the use of any creams.
Can this instant pot soup recipe be made in a crockpot? Absolutely! The cook time is all that will change – you will need to cook or soften the squash (it takes about 3 hours on high) and then when you place all of the ingredients in the slow cooker, the cooking time will be 3 hours on high or 5-6 hours on low.
Can you freeze this butternut squash soup? Yes! Let the soup cool completely and freeze in your favorite freezer-safe containers and use within 3 months. (This set of freezer containers is a crazy bargain.)
How to pick the perfect butternut squash: The ideal butternut squash is dense and heavy, with no visible bruises or cuts to the flesh. The skin will become thicker over time.
How to store butternut squash until ready to cook: Leave your squash whole and store in a dry, cool place (like the pantry, a cool room or even underneath the kitchen sink) for up to 3 months.
What are the health benefits of butternut squash? Butternut squash is a great source of vitamin A – just one cup provides 300% of your recommended daily intake (so having some twice a week fills your quota), and also vitamin C at 50% of your daily recommended intake. It’s also a great source of fiber, potassium, and magnesium – and many of us are magnesium deficient, causing sleep issues and stopping us from properly absorbing calcium.
Also, my friend Corinne just put out an Instant Pot ecookbook for just $4.99! I have tried a few of the recipes myself and they are delicious and family friendly. I highly recommend it for a reliable collection of Instant Pot recipes to help you fall in love with your IP (if you haven’t already).
Instant Pot Butternut Squash Soup Ingredients
- Butternut squash – an average butternut squash is approximately 3-4lb. You can save a bit of time by purchasing pre-cut, cubed butternut squash but our method of steaming the squash in this recipe is super quick and easy
- Coconut oil – I prefer this for flavor and health benefits, but you can swap with any other cooking oil or butter
- Onion, minced
- Apples, sliced – these add sweetness and tartness, helping round out the flavors of this recipe
- Garlic, sliced – while I tend to opt for fresh garlic, jarred minced garlic works just as well in this recipe
- Broth of choice – I prefer chicken or vegetable broth in this recipe
- Nutmeg – this adds a nice earthy, warm flavor to the soup that brings out the squash’s natural sweetness
- Paprika – sweet or smoked, paprika adds a bit more flavor dimension
- Cayenne pepper – great for adding some heat, feel free to leave out, if desired
Scroll down to the printable recipe card for full measurements.
Tip: increase the amount of broth to make your soup extend even further. It will still be filling and creamy, just less dense/rich.
Kitchen Tools You May Find Helpful
- Instant Pot plus trivet it came with
- Sharp kitchen knife
- Measuring cups and spoons
- Spatula or wooden spoon
Tip: I used my new Hurom Hexa Power High Speed Blender to make this soup – it blends up the soup easily, resulting in a creamy texture with no “bits” of carrots ruining the texture. It’s also really quiet, so I can make this soup or my favorite smoothie recipes at nap time without worrying that I’ll wake up the children. If you’re in the market for a new blender, or find that your blender isn’t doing a great job of creating smooth soups, I highly recommend it!
How to Make Butternut Squash Soup
To soften your butternut squash, cut the squash into quarters.
Place 1 cup of water in the Instant Pot and place the trivet overtop of the water.
Set the squash on the trivet (try to avoid touching the flesh of the squash to the metal pot).
Secure the lid on your Instant Pot and select Manual setting for 7 minutes.
Carefully remove the squash and empty out the water. Place the insert back into the Instant Pot.
Place the oil in the Instant Pot on the Saute setting.
Add the onion once the oil is hot and saute two minutes, then add the garlic for one minute.
Turn off the saute setting and add in all other ingredients.
Secure the lid and select the stew/soup setting for 10 minutes.
Makes 8-10 cups of soup.
Grab your free printable for our super simple butternut squash soup recipe:
- 1 butternut squash
- 1 Tablespoon coconut oil
- 1 onion, minced
- 2 apples, sliced
- 3 cloves garlic, sliced
- 4 cups broth of choice
- Nutmeg, to taste
- Paprika, to taste
- Cayenne pepper, to taste
- Salt, to taste
- To soften your butternut squash, cut the squash into quarters.
- Place 1 cup of water in the Instant Pot and place the trivet overtop of the water.
- Set the squash on the trivet (try to avoid touching the flesh of the squash to the metal pot).
- Secure the lid on your Instant Pot and select Manual setting for 7 minutes.
- Natural release.
- Carefully remove the squash and empty out the water. Place the insert back into the Instant Pot.
- Place the oil in the Instant Pot on the Saute setting.
- Add the onion once the oil is hot and saute two minutes, then add the garlic for one minute.
- Turn off the saute setting and add in all other ingredients.
- Secure the lid and select the stew/soup setting for 10 minutes.
- Natural release.
- Makes 8-10 cups of soup.
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Amount Per Serving: Calories: 82Total Fat: 3gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 3mgSodium: 197mgCarbohydrates: 12gFiber: 2gSugar: 6gProtein: 3g
Sugar, Spice and Glitter uses an auto-generate nutrition calculator. Nutrition information isn’t always accurate unless analyzed in a scientific lab, so these should be considered more of a guideline than medical information.