Gimme Some Oven

Instant Pot Butternut Squash Soup

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This Instant Pot Butternut Squash Soup recipe is super quick and easy to make in the pressure cooker, it’s naturally gluten-free and vegan, and it’s full of the best fall flavors that everyone will love! (This post contains affiliate links.)

Seriously the BEST Instant Pot Butternut Squash Soup recipe! It's easy to make in about 30 minutes from start to finish, it's naturally gluten-free and vegetarian and vegan, and it's packed with feel-good veggies and flavors that everyone will love. My kind of fall comfort food!

This one goes out to all of my Instant Pot fans out there!

We’ve had loads of requests ever since this magical pressure cooker hit the market for tips on how to adapt my favorite Slow Cooker Butternut Squash Soup recipe for the Instant Pot. And with good reason — why wait 4-8 hours for this cozy soup to cook when it could be ready from start to finish in about 30 minutes instead?!

Like I said…magic. ✨✨✨

Seriously, this continues to be one of my all-time favorite soup recipes, and thousands of readers have made it over the years and agreed as well. So grab your pressure cookers and let’s make a batch…in an “instant”!

Seriously the BEST Instant Pot Butternut Squash Soup recipe! It's easy to make in about 30 minutes from start to finish, it's naturally gluten-free and vegetarian and vegan, and it's packed with feel-good veggies and flavors that everyone will love. My kind of fall comfort food!

This butternut squash soup recipe actually hails from my mom, who first made it for our family when everyone was back home in Wichita a few Thanksgivings ago. It’s loaded up with lots of fall favorites — hearty butternut squash, tart Granny smith apples, a (surprise!) carrot, and some extra garlic and sage for seasonings. It’s also made extra creamy with coconut milk, although you’re welcome to sub in heavy cream or any other kind of milk that you prefer.

To make the soup in the Instant Pot (<– this is the model I own), just pop the beginning ingredients in there together and cook on high pressure for 8 minutes. Then, there’s no need to wait for the natural release. Just (very carefully) turn the valve to “venting” for a quick release. Then remove the sage, add in the coconut milk, puree with a blender (or immersion blender) until smooth and creamy, taste, season…

Seriously the BEST Instant Pot Butternut Squash Soup recipe! It's easy to make in about 30 minutes from start to finish, it's naturally gluten-free and vegetarian and vegan, and it's packed with feel-good veggies and flavors that everyone will love. My kind of fall comfort food!

…and if you feel like adding an extra touch, drizzle some extra coconut milk on top and sprinkle with some fresh herbs or pumpkin seeds or a sprinkle of seasoning (smoked paprika, cinnamon, cayenne, you pick).

Seriously the BEST Instant Pot Butternut Squash Soup recipe! It's easy to make in about 30 minutes from start to finish, it's naturally gluten-free and vegetarian and vegan, and it's packed with feel-good veggies and flavors that everyone will love. My kind of fall comfort food!

And within about 30 minutes, this gorgeous meal will be yours to enjoy. It’s so warm and hearty and comforting, it’s full of ingredients you can feel great about, and it is just SO amazingly good.  Every time.

Enjoy, everyone!

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Pressure Cooker Butternut Squash Soup Recipe

Instant Pot Butternut Squash Soup

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.8 from 235 reviews
  • Prep Time: 12 minutes
  • Cook Time: 30 minutes
  • Total Time: 28 minutes
  • Yield: 6 -8 servings 1x


This delicious Instant Pot Butternut Squash Soup recipe is quick and easy to make in the pressure cooker, it’s naturally gluten-free and vegan, and it’s SO comforting and delicious!  Feel free to add in more cayenne if you would like an extra kick.


  • 2 cups vegetable stock
  • 4 cloves garlic, peeled and minced
  • 1 carrot, peeled and diced
  • 1 Granny Smith apple, cored and diced
  • 1 medium (uncooked) butternut squash*, peeled, seeded and diced
  • 1 sprig fresh sage
  • 1 white onion, diced
  • 1/2 teaspoon salt, or more to taste
  • 1/4 teaspoon freshly-ground black pepper, or more to taste
  • 1/8 teaspoon cayenne, or more to taste
  • pinch of ground cinnamon and nutmeg
  • 1/2 cup canned (unsweetened) coconut milk
  • optional garnishes: extra coconut milk and a sprinkle of smoked paprika (or cayenne pepper)


  1. Add vegetable stock, garlic, carrot, apple, butternut squash, sage, onion, salt, pepper, cayenne, cinnamon and nutmeg to an Instant Pot pressure cooker.  Toss to combine.  Close lid securely and set vent to “Sealing”.
  2. Press “Manual”, then press “Pressure” until the light on “High Pressure” lights up, then adjust the +/- buttons until time reads 8 minutes.  Cook.  Then very carefully, turn the vent to “Venting” for quick release, and wait until all of the steam has released and the valve has dropped.  Remove the lid.
  3. Remove and discard the sage.  Stir in the coconut milk.
  4. Use an immersion blender to puree the soup until smooth.  (Or you can transfer the soup in two batches into a traditional blender, and puree until smooth, being very careful when working with the hot liquid.)  Taste, and season with additional salt, pepper and cayenne if needed.
  5. Serve warm, with optional garnishes if desired.


*A medium-sized butternut squash should weigh around 3-4 pounds.

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321 comments on “Instant Pot Butternut Squash Soup”

1 2 3 6
  1. Needed a recipe for my brand new instapot and a friend sent me this one. It turned out great! I didn’t need it to be be vegan, so used half and half instead of coconut milk, and added bit of honey at the end. The cayenne was a bit strong for me, so added a dollop of sour cream and roasted pumpkin seeds when serving. Definitely a keeper!

  2. It looks great and I’m excited to make it in the Instant Pot. Can I sub regular milk for the coconut (hubby isn’t a fan)?

  3. It was my first use of my insta pot! I’ve made the butternut squash soup by GimmeSomeOven in the slow cooker before and loved it. I think it might need a bit more spices but yet I don’t care for garlic/onion so never put those ingredients in. :) Will make again!

  4. Delish. Will make again soon.

  5. Well I would not say it was quick. It took some time to cut everything out. Still in the instant pot so no verdict yet on the taste, but I am looking forward to trying it!

  6. Would have been great without the cayanne pepper. Too strong!!

    • I agree, the Cayanne was too much — even just a pinch makes this too ‘zingy’ and I prefer my butternut squash soup to be more mild and creamy and comforting. Just my personal preference though. Otherwise, with a couple other modifications this recipe works.

  7. I LOVE this soup! It has become a year-round staple for me. Thank you! :-)

  8. Great recipe for those that don’t want their butternut squash soup too sweet. The cayenne pepper added a little heat but not too much.

  9. Easy and quick! Tastes great! I used half & half
    instead of coconut milk and added a little maple syrup. Next time I will only add a super small pinch of cayenne as it’s a bit hot. Will make again!

  10. So delicious! I used gala apples instead and added ground sage( a pinch). It turned out great!

  11. Most AMAZING soup ever! ❤️❤️❤️

  12. So, so, so, so good. Just made a second batch. I made this super easy by using pre-cut butternut squash and a handful of pre-cut baby carrots. I only had to chop the apples (I used two small) , onion, and garlic. I added smoked paprika at the end as suggested. Outstanding!

  13. Oh, I see that it’s 6-8 servings.

  14. This soup is great!! I used a pre-cup of nonsweetened apple sauce, I didnt have an apple. So good!

  15. I had an apple/butternut squash soup at Stock Hill recently so I have been craving a similar recipe. This recipe was soooo good and blew the restaurant’s soup out of the water! It has such good flavor and brings so much warmth on chilly Fall days! Followed the recipe with no modifications. Highly recommend!

  16. My daughter is allergic to carrot, what would you suggest to use instead? :)

  17. Hi ,
    My sister in law made this soup and it was excellent. I posted about it on my blog- Gluten Free A-Z Blog at Real Food Blogger and left a link for readers to find the recipe on your blog. Thanks for a great recipe.

  18. I can’t wait to try this!

  19. I never had butternut squash soup before, or coconut milk. This soup was a winner. Only two tweaks for me…reduce the garlic by half and make only half a recipe. I had to give half of the soup away because I couldn’t get it all eaten. It makes a little over two quarts. The recipient LOVED it too. So, win-win.

  20. I loved this soup! It was so easy and delicious! Thank you for posting it. I plan to fix it again this weekend!

  21. Was really good. Easy to make. Set it and forget it. Definitely see the possibilities with the possibile variations.

  22. This was delicious!! I didn’t have garlic so I added some garlic powder instead and had to use a red apple. I also added some red pepper flakes. Great recipe! I love the coconut milk in it!

  23. I’m so excited to see this for instant pot. This is one of my all time favorite soup recipes and I was going to try to figure out how to convert. I’ll be making this weekend.

  24. So tasty and easy. So rich and creamy. Perfect for a chilly day. Next time I’ll leave out the cayenne. Just a little too much heat .

  25. I came accross this recipe and wanted to make it with what I had on hand. So I ended up with 1/2 a Butternut squash, 1 sweet potatoe, 2 small onions, 3 cloves of garlic, fresh thyme, 2 cups of organic apple juice and the recommended spices. I first fried the chopped onion and garlic in some coconut oil on medium sautee, then added the veggies, applejuice and powdered vegetable stock. Topped it up with some more hot water and cooked it in the instapot for 8 min. Then pureed it with some coconut cream and added water to reach the desired thickness. It was delicious! Thank for this idea of a recipe.

  26. I loved it. I left out the cayenne because there were a lot of comments about it being too spicy. Played it safe. Loved it.

  27. I was a little Intimidated to try to cook butternut squash but I followed the directions and it wasn’t too hard. Within the course of two months I’ve probably made the soup 4 *! I’ve been doing Weight Watchers and it’s an easy go to soup for when I want something to eat. The spiciness from the cayenne pepper is perfect. I feel satisfied after I eat this. Thank you for posting

  28. I’ve tried a number of butternut squash soup recipes and this is by far the best! Most lack flavour but this one was incredible. Thank you

  29. This was fabulous…what a special surprise with an apple inside! Easy to make, and easy to eat :)

  30. This recipe is to die for! So easy, so quick and so delicious! I don’t blend my soup, I mash it with a potato masher because I love the chunky texture. I’ll be making this over and over again!❤️

  31. Easy and delicious. I made it with previously cooked and frozen squash (4c). Added a pinch of garam masala. Lovely and healthy.

    • Oh! The garam masala sounds delicious for this soup. I’ll have to try that next time as right now I have my soup under pressure.

  32. Loved how hearty and flavorful this recipe is! Perfectly delicious as well as easy to make in the instant pot! I’d be interested to know the nutritional value/cup. Thank you for sharing this scrumptious recipe :)

  33. I actually forgot to add the carrot, but added three small sweet potatoes!

    This soup was amazing!! So delicious!!

  34. My husband just bought me an instant pot, and I wanted to try making a butternut squash soup as my 2nd recipe I’ve ever tried to do in the instant pot and found your recipe. This is the BEST butternut squash soup I have ever made, and how easy! (This is the 4th butternut recipe I have tried, but the 1st time in an instant pot.). I loved the cayenne pepper kick that it gave the soup (those who don’t like spicy can just reduce or omit, but my husband and I loved the flavor it added). Thanks for the recipe.. love the ease of it and the healthy yet tasty result.

  35. I have made this several times with the cut up butternut squash from Costco. Love the coconut milk to it! Very delicious!

  36. Now that I’m cooking with my Instant Pot I have a lot of time on my hands. This recipe was quick and easy and not to mention super duper yummy. I added a little more broth and omitted the coconut milk. It is still delicious! I will make again.

  37. Delicious!

  38. I made this for my first instant pot recipe and I am very happy I did. You made it very easy. It did take longer then 30 mins, the instant pot has to come to pressure, but this recipe has convinced me that, at least with vegetables, the instant pot is a great addition to my kitchen. Thanks for your help!

  39. Oh….my….GOSH! I finally got on the Instant Pot craze and bought a knock off from another company this week. I figured I could get rid of one crock pot and the rice cooker. I’m also trying to eat more healthy in the new year due to some physical issues. This recipe fit in with my diet plan, so it was the first one I tried in my new device. I have to be honest and say I was kind of dubious. I wasn’t sure what to expect. I followed the recipe pretty much to the T. My 31 year old daughter gave the device a funny look, but was willing to give the soup a try. By the time she came back to tell me it was great, I’d already eaten two bowls full! Don’t deviate. There is no reason to.

  40. This was great!! Thank you for the recipe!

  41. Delicious and super easy! I’ve made it twice this week. Takes awhile to prep everything, especially the squash. I didn’t add cayenne or black pepper. Blended in a stand mixer and it worked great. Highly recommend.

  42. Very good!! I roasted the butternut squash (bought it precut) and carrots in the oven at 400 for about 30 min to add flavor before putting them in the IP. I sautéed half an onion and garlic in the instant pot before adding the rest of ingredients. Lastly I subbed chicken broth for veggie and reduced cayenne. It’s delish and I havent even added the coconut milk yet. Using precut squash and baby carrots made it really simple. My first batch of soup in the instant pot and wont be my last. Thanks for the recipe!

  43. This is so good!

  44. Thanks for such a great recipe. Is there a substitute for the sage?

  45. This is by far the best butternut squash soup I’ve had—and I’m proud to say I made it! Super easy and oh so good!

  46. Delicious!!! I read the comments before I started, and since I am not one for really spicy foods, I left out the Cayenne & used Chipolte Chili Pepper instead – so good. I will be making this again.

  47. Such a great recipe, loved the variation ideas!! Started pulling out what I had and discovered my cubed butternut squash was bad ? so I just omitted it lol, added more carrots and whatever else I had available, it was so delicious!! Thank you for posting!

  48. This is so good! We recently started trying more vegan meals and this soup makes me feel okay about not eating meat! Seriously delicious. I followed it almost exactly as written. Just left the apple out due to a food allergy in my family. Thank you for this goodness!

  49. This was delicious and incredibly easy to prepare and make!

  50. Second time for making this soup. I love it just need to get someone else to prepare the squash lol