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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.)
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”!
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…
…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).
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.
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.
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)
Instructions
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”.
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.
Remove and discard the sage. Stir in the coconut milk.
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.
Serve warm, with optional garnishes if desired.
Notes
*A medium-sized butternut squash should weigh around 3-4 pounds.
One word – yum!!!!!!! Best Butternut squash soup by far!!!!! I followed directions and it was perfect! One question… how long does the soup lat in the fridge? Thanks!
5 stars for easiness. 5 stars for velvety texture. 3 stars for the flavor, though. I found it very bland with virtually no sage flavor. We ended up blending the sage leaves in with it but there was barely a move on the taste. We enjoyed the butternut squash flavor and will look for other (and more) spices next time. I think this is a GREAT base to start with and will make some changes for next time.
K.B. —
We love this soup and have made it many times. I love how easy it is and I buy diced butternut squash from the grocery store to save time. I love to top the soup with extra coconut milk a little bit of evoo toasted pumpkin seeds and fried sage leaves!
Absolutely delicious! Only change I would make is less pepper and cayenne pepper, or just add them in afterward. Other than that, this recipe is mouthwateringly amazing!
I haven’t tried your recipe yet, I’m wondering if I can use chicken broth instead of vegetable? Or would it through the flavor off? I heard from friends the soup is delish. Thanks
This soup was so good. I am not a cook so I was a bit intimidated with this recipe. There was a lot of prep; it took longer to prep than to cook. Having said that it easy once I got started and so very worth it. So good. This is a keeper that I will make again.
Alie —
Agreed. It took me way too long to prep which made this process not so enjoyable
Yummy! I used a butternut squash that sat on the counter for a month. I accidentally poured maybe almost a tablespoon of cinnamon when I tried to get the last bit of cinnamon from a huge container, but it still turned out delicious!
Wow!! This is the best recipe! Made it just as is and love the kick that the cayenne gives the soup. So simple to make.
This will definitely be a staple fall dish!!
This recipe is a staple in our household! It’s so easy to make, packed with healthy veggies, and did I mention delicious? The coconut milk gives it a great flavour.
This is one of the best BNS recipes I have tried. Prep time same as a stove top one, but so little time to cook. I also cleaned the outside of the squash and did not peel it. Skin goes very soft when cooked and does not affect the taste.
I have tried it with half and half and the coconut milk and both work very well.
Love it.
Fantastic soup! So creamy and flavourful (I went a bit heavier on the spices as I like a bit more punch to my food). It’s the best I’ve ever tasted, homemade or from a restaurant. It was so easy too, with ingredients that are readily available and accessible (or easily substituted). Thanks for sharing, I’ll be making this all year round and sharing it with family and friends.
Was OK but had too much carrot flavor. I won’t use any next time. I used whole milk and chicken stock since I’m not vegan and that’s what I had on hand. I’ll make it again, but no carrots. I also used a sweet apple instead of the granny smith because that’s what I had.
Made it for dinner tonight – easy, quick and unbelievably tasty. Didn’t have a Granny Smith but used a tart Lucy Red and it still turned out better than anything I’ve ever had in a restaurant. Best part is that hubby didn’t taste the coconut milk so we have a great milk free version that everyone can share (GF/DF/NF). Bookmarking this recipe and adding it to our repertoire!
Delicious. I made it for my daughter and her family when she was ill. Must admit I forgot the garlic and the cayenne, but figured the grandchildren might prefer the milder taste. Remember to figure in the time required for cutting up the squash. Yum. Can’t wait to make it for my husband and me.
Way more delicious than I though it would be for being so simple! Subbed: water instead of broth, unsweetened applesauce since I didn’t have an apple, half and half, ground sage. Added added a bit of ginger I had lying around. No nutmeg. Super good.
Going to try this tomorrow. Thinking about adding half cup of peanut butter. I had some squash soup with peanut butter in it. at a restaurant years ago and it was very good.
Made this several times over in the Ninja Foodie and it’s so quick but SO FLAVORFUL! I have this turmeric blend with nutmeg and cinnamon I throw in also- delish!
Thanks so much!
Absolutely love this butternut squash soup recipe. I have made it several times a d each time it tastes even better! Thanks so much for sharing the recipe
This was delicious! I amped up the spices a bit to suit my taste, super smooth, tasty & easy. Only concern was the C7 error message (not enough liquid?).
Delicious! Added some chopped red potatoes for a little extra heartiness/protein and used a tart-ish red apple because I didn’t have Granny Smiths on hand. I generally increased the garlic and spices because we gravitate to highly seasoned foods. The proportions and combinations were great. Everyone loved this soup and we will definitely be making it again!
This is a must try recipe. The soup is so delicious, all the spices come together to a yummy taste, it’s very creamy…just so good. It’s a little spicy, so you might want to start with a little less cayenne pepper. Just depends how 🔥 you like it. To be honest I was a little sceptical at first, but ohh my goodness, it pays off to try new recipes. It takes a few minutes to chop up all the ingredients, but then in only a few minutes you have a delicious meal. Even on weekdays can be done easily. I am impressed how few and normal ingredients it takes to make such tasty soup. Also very well explained recipe and beautiful pictures. This is my favorite soup now! Thank you!😃
This was so simple to make and delicious! Will make it again for sure. I’ll add pumpkin seeds when serving!
One word – yum!!!!!!! Best Butternut squash soup by far!!!!! I followed directions and it was perfect! One question… how long does the soup lat in the fridge? Thanks!
5 stars for easiness. 5 stars for velvety texture. 3 stars for the flavor, though. I found it very bland with virtually no sage flavor. We ended up blending the sage leaves in with it but there was barely a move on the taste. We enjoyed the butternut squash flavor and will look for other (and more) spices next time. I think this is a GREAT base to start with and will make some changes for next time.
We love this soup and have made it many times. I love how easy it is and I buy diced butternut squash from the grocery store to save time. I love to top the soup with extra coconut milk a little bit of evoo toasted pumpkin seeds and fried sage leaves!
Cooking it for a few times already. Common ingredients, no hassle, great taste every time!
Absolutely delicious! Only change I would make is less pepper and cayenne pepper, or just add them in afterward. Other than that, this recipe is mouthwateringly amazing!
I haven’t tried your recipe yet, I’m wondering if I can use chicken broth instead of vegetable? Or would it through the flavor off? I heard from friends the soup is delish. Thanks
Sure thing, chicken broth will work well!
This soup was so good. I am not a cook so I was a bit intimidated with this recipe. There was a lot of prep; it took longer to prep than to cook. Having said that it easy once I got started and so very worth it. So good. This is a keeper that I will make again.
Agreed. It took me way too long to prep which made this process not so enjoyable
Yummy! I used a butternut squash that sat on the counter for a month. I accidentally poured maybe almost a tablespoon of cinnamon when I tried to get the last bit of cinnamon from a huge container, but it still turned out delicious!
Yum yum yum!
Wow!! This is the best recipe! Made it just as is and love the kick that the cayenne gives the soup. So simple to make.
This will definitely be a staple fall dish!!
This recipe is a staple in our household! It’s so easy to make, packed with healthy veggies, and did I mention delicious? The coconut milk gives it a great flavour.
Great soup for fall! My whole family loved it.
This was absolutely delicious. I wish I had scaled it to create more potions for the freezer. This will be my go to squash soup. Thank you!
Delicious! I love the fall flavors of apple, nutmeg and cinnamon.
This is one of the best BNS recipes I have tried. Prep time same as a stove top one, but so little time to cook. I also cleaned the outside of the squash and did not peel it. Skin goes very soft when cooked and does not affect the taste.
I have tried it with half and half and the coconut milk and both work very well.
Love it.
What about substituting frozen cubed butternut instead? It’s so much easier than cutting a whole squash into pieces.
The BEST!!
Fantastic soup! So creamy and flavourful (I went a bit heavier on the spices as I like a bit more punch to my food). It’s the best I’ve ever tasted, homemade or from a restaurant. It was so easy too, with ingredients that are readily available and accessible (or easily substituted). Thanks for sharing, I’ll be making this all year round and sharing it with family and friends.
I used low fat greek yogurt (plain) instead of coconut milk, worked great. This recipe was a keeper, the cooking time in the instant pot was perfect.
Was OK but had too much carrot flavor. I won’t use any next time. I used whole milk and chicken stock since I’m not vegan and that’s what I had on hand. I’ll make it again, but no carrots. I also used a sweet apple instead of the granny smith because that’s what I had.
Amazingly easy, amazingly yummy! Definitely won’t lose this recipe.
Love this soup!! Slightly altered the recipe by adding pumpkin spice and cumin. I only wish that it had the carbs listed.
What can I substitute the coconut milk with?
Milk, cream
Made it for dinner tonight – easy, quick and unbelievably tasty. Didn’t have a Granny Smith but used a tart Lucy Red and it still turned out better than anything I’ve ever had in a restaurant. Best part is that hubby didn’t taste the coconut milk so we have a great milk free version that everyone can share (GF/DF/NF). Bookmarking this recipe and adding it to our repertoire!
This was delicious… I added some fresh grated ginger.. garnished with a little parm cheese and a HEART drizzle of toasted Pumpkin Seed oil.
A keeper recipe…thank you so much❤️❤️❤️
Delicious. I made it for my daughter and her family when she was ill. Must admit I forgot the garlic and the cayenne, but figured the grandchildren might prefer the milder taste. Remember to figure in the time required for cutting up the squash. Yum. Can’t wait to make it for my husband and me.
Made it and loved it. Want to use precut cubes. How many cups should I use?
Thanks
I used 4 cups of squash and 4 cups of stock and got two huge containers. If using 2 cups stock I would use 2 cups butternut squash.
Delicious and simple to make. Would recommend reducing the amount of cayenne pepper. It was a too peppery but otherwise 2 thumbs up.
Way more delicious than I though it would be for being so simple! Subbed: water instead of broth, unsweetened applesauce since I didn’t have an apple, half and half, ground sage. Added added a bit of ginger I had lying around. No nutmeg. Super good.
How many calories, please? This is super delicious!! Thank you!
Going to try this tomorrow. Thinking about adding half cup of peanut butter. I had some squash soup with peanut butter in it. at a restaurant years ago and it was very good.
Just making it now, but I accidentally put the coconut milk in the pot with all the other ingredients ? Anyone else do this? Hopefully it’ll be ok…
Made this several times over in the Ninja Foodie and it’s so quick but SO FLAVORFUL! I have this turmeric blend with nutmeg and cinnamon I throw in also- delish!
Thanks so much!
Absolutely love this butternut squash soup recipe. I have made it several times a d each time it tastes even better! Thanks so much for sharing the recipe
One of the staples at our place. Simple, easy, tasty and healthy. Thanks for this simple and yummy recipe.
This was delicious! I amped up the spices a bit to suit my taste, super smooth, tasty & easy. Only concern was the C7 error message (not enough liquid?).
Can I double this in an 8 qt instant pot? I LOVE this recipe and make it all the time, regardless of the weather. ❤️❤️❤️
I’m going to make this soup…do I need to take the skin off the apple?
Nope, you are welcome to leave the skin on. Enjoy!
This is such a delicious soup! I added a little curry powder with the coconut milk and it really brings out the sweetness of the squash. Yum.
Delicious! Added some chopped red potatoes for a little extra heartiness/protein and used a tart-ish red apple because I didn’t have Granny Smiths on hand. I generally increased the garlic and spices because we gravitate to highly seasoned foods. The proportions and combinations were great. Everyone loved this soup and we will definitely be making it again!
I love this soooooo much. I made it last fall and winter many times. My favorite butternut squash soup recipe out there, and I’ve tried A LOT!
Fantastic! Best butternut squash soup I’ve every had. The apple and pinch of cinnamon make it special.
A medium-sized butternut squash should weigh around 3-4 pounds. Is that once peeled etc?
This is a must try recipe. The soup is so delicious, all the spices come together to a yummy taste, it’s very creamy…just so good. It’s a little spicy, so you might want to start with a little less cayenne pepper. Just depends how 🔥 you like it. To be honest I was a little sceptical at first, but ohh my goodness, it pays off to try new recipes. It takes a few minutes to chop up all the ingredients, but then in only a few minutes you have a delicious meal. Even on weekdays can be done easily. I am impressed how few and normal ingredients it takes to make such tasty soup. Also very well explained recipe and beautiful pictures. This is my favorite soup now! Thank you!😃
I am just eating my first bowl of this fresh out of the IP and it is SO darn good! I will definitely be making this again, it is EXCELLENT!
I make this for my daughter often. It’s very yummy!
Had some overripe pears I needed to use, so skipped the carrot and apple and threw the pears in. WOW. Best soup ever.
Made this tonight and it was delicious! Perfect texture and flavour was spot on.
I changed vegetable stock out for chicken broth, also left out the sage as it’s not a favourite flavour.
Highly recommend this recipe
This was amazing. The apple and cayenne really wake it up, and the broth keeps it light.
This was so so delicious! I was amazed how good it tasted without having to add heavy cream. This will be a new Fall staple meal.
Can you substitute the coconut milk with almond milk?