Instant Pot Butternut Squash Soup
This Instant Pot Butternut squash soup is sweet and savory with velvety smoothness. Fall-inspired, this soup is infused with warm and nutty flavors, everything you need to feel cozy.
Equipment
Ingredients
- 1 large uncooked butternut squash, peeled, seeded, and diced (about 3-3 ½ pounds)
- 1 Granny Smith apple, cored and diced
- 1 yellow or white onion, diced
- 4 cloves garlic, chopped or 1 teaspoon garlic powder
- ¼ inch organic ginger or ¼ teaspoon ground ginger
- pinch of freshly grated nutmeg or ⅛ teaspoon ground nutmeg
- 1 sprig fresh sage
- 1 teaspoon maple syrup or preferred sweetener; adjust to taste
- 2 tablespoon ghee or unsalted butter; For vegan use olive oil or canola oil
- 4 cups vegetable broth
- salt & pepper to taste
FOR GARNISH
- a handful of pepitas pumpkin seeds
- 1-2 teaspoon freshly chopped parsley
- freshly cracked black pepper to taste.
Instructions
INSTANT POT BUTTERNUT SQUASH SOUP
- Turn ON SAUTE (more). When the screen displays “HOT”, add ghee or oil. Once the ghee is hot, add onions, garlic, and sage and cook, stirring frequently, until translucent, about 2-3 minutes.
- Add butternut squash, apple, ginger, broth, nutmeg, cayenne pepper (optional), salt & pepper to taste. Select PRESSURE COOK (high) for 10 minutes. Allow natural pressure release for 10 minutes. After 10 minutes, manually release the remaining pressure.Note: Using a cheese grater, fine-grate nutmeg a couple of times.
- Using an immersion blender, blend it to a creamy and smooth consistency soup.Note: You can also blend the soup in a blender jar in batches.
- (Optional) Bring the soup to a gentle boil. Add some maple syrup or your preferred sweetener to taste.
- Enjoy a warm bowl of instant pot butternut squash soup, garnish with some pepitas, pumpkin seeds, parsley, or freshly crushed black pepper.Serve classically, with some crusty bread or in Homemade Bread Bowls for a café style dining experience.
STOVETOP BUTTERNUT SQUASH SOUP
- Heat a large soup pot or Dutch oven, and add ghee or oil. Once the ghee is hot, add onions, garlic, and sage and cook, stirring frequently, until translucent, about 2-3 minutes.
- Add butternut squash, apple, ginger, broth, nutmeg, cayenne pepper (optional), salt & pepper to taste. Bring the mixture to a boil, cover, and simmer the soup for 25-30 minutes or until the squash is soft and tender.Note: Using a cheese grater, fine-grate nutmeg a couple of times.
- Using an immersion blender, blend it to a creamy and smooth consistency soup.Note: You can also blend the soup in a blender jar in batches.
- (Optional) Bring the soup to a gentle boil. Add some maple syrup or your preferred sweetener to taste.
- Enjoy a warm bowl of instant pot butternut squash soup, garnish with some pepitas, pumpkin seeds, parsley, or freshly crushed black pepper.Serve classically, with some crusty bread or in Homemade Bread Bowls for a café style dining experience.
Notes
Pro Tips for the Best Instant Pot Butternut Squash Soup
1. Sauté for Flavor Depth
Use the Sauté function to cook onions, garlic, ginger, and spices before pressure cooking. This builds a rich, aromatic base and keeps the soup from tasting flat. 2. Use Fresh Garlic When Possible
Fresh garlic adds incredible flavor to this soup. You can substitute garlic powder, but fresh cloves deliver the best aroma. If you enjoy a stronger garlic profile, feel free to increase the amount - onions and garlic together add wonderful depth. 3. Add the Right Herbs
Fresh sage is fantastic in this soup, and dried sage works too. You can also combine sage, thyme, and bay leaf for a classic fall flavor blend. Fresh or dried herbs both work well. Finish with fresh parsley, chives, or green onions for brightness and color. 4. Don't Skip the Nutmeg
Nutmeg is a powerful flavor booster for butternut squash. A tiny pinch goes a long way. Freshly grated nutmeg tastes best - just grate a little directly into the pot. Ground nutmeg is also fine if that's what you have. 5. Choose the Best Squash
Pick a butternut squash that feels heavy with matte skin. It will be sweeter and creamier once cooked. 6. Cut Squash Evenly
Uniform cubes (about 1-1½ inches) cook evenly and blend into a perfectly silky texture. 7. Use Broth for Extra Flavor
You can use broth or water, but low-sodium vegetable broth adds more depth and keeps the soup vegetarian. Adjust salt at the end for perfect seasoning. 8. Natural Pressure Release Helps Texture
Let the Instant Pot naturally release pressure for at least 10 minutes. This prevents splattering and ensures the squash becomes tender and creamy. 9. Blend Until Ultra Smooth
An immersion blender works best right in the pot. For an extra-velvety texture, blend part of the soup in a high-speed blender and stir it back in. 10. Add Creaminess at the End
Stir in coconut milk, heavy cream, Greek yogurt, or ghee after pressure cooking to prevent curdling and keep the texture rich. 11. Make It Vegan Easily
Swap butter or ghee for a neutral oil like coconut or avocado oil. Coconut milk also adds lovely creaminess without dairy. 12. Balance the Sweetness
A splash of maple syrup, honey, or your preferred sweetener rounds out the flavors - especially useful if your squash isn't naturally sweet. 13. Adjust Flavor Before Serving
Add salt, black pepper, cayenne, lemon juice, or extra herbs to brighten and balance the soup before serving. 14. Garnish Like a Pro
Top with pumpkin seeds (pepitas), fresh herbs, cream or coconut cream, or a drizzle of EVOO. These finishes add texture, richness, and restaurant-style presentation. Storage: Fridge: Butternut squash soup keeps well in the refrigerator for 3-4 days. As it sits, the soup naturally thickens. When reheating, simply add a splash of broth or milk to loosen the consistency. Warm it gently in the microwave or on the stovetop over low heat. Freezer: Butternut squash soup freezes beautifully. Let the soup cool completely, then portion it into freezer-safe containers. Freeze for up to 1 month. When ready to enjoy, thaw it overnight in the refrigerator, then reheat on the stovetop and simmer until warmed through. Serve hot and enjoy!
Use the Sauté function to cook onions, garlic, ginger, and spices before pressure cooking. This builds a rich, aromatic base and keeps the soup from tasting flat. 2. Use Fresh Garlic When Possible
Fresh garlic adds incredible flavor to this soup. You can substitute garlic powder, but fresh cloves deliver the best aroma. If you enjoy a stronger garlic profile, feel free to increase the amount - onions and garlic together add wonderful depth. 3. Add the Right Herbs
Fresh sage is fantastic in this soup, and dried sage works too. You can also combine sage, thyme, and bay leaf for a classic fall flavor blend. Fresh or dried herbs both work well. Finish with fresh parsley, chives, or green onions for brightness and color. 4. Don't Skip the Nutmeg
Nutmeg is a powerful flavor booster for butternut squash. A tiny pinch goes a long way. Freshly grated nutmeg tastes best - just grate a little directly into the pot. Ground nutmeg is also fine if that's what you have. 5. Choose the Best Squash
Pick a butternut squash that feels heavy with matte skin. It will be sweeter and creamier once cooked. 6. Cut Squash Evenly
Uniform cubes (about 1-1½ inches) cook evenly and blend into a perfectly silky texture. 7. Use Broth for Extra Flavor
You can use broth or water, but low-sodium vegetable broth adds more depth and keeps the soup vegetarian. Adjust salt at the end for perfect seasoning. 8. Natural Pressure Release Helps Texture
Let the Instant Pot naturally release pressure for at least 10 minutes. This prevents splattering and ensures the squash becomes tender and creamy. 9. Blend Until Ultra Smooth
An immersion blender works best right in the pot. For an extra-velvety texture, blend part of the soup in a high-speed blender and stir it back in. 10. Add Creaminess at the End
Stir in coconut milk, heavy cream, Greek yogurt, or ghee after pressure cooking to prevent curdling and keep the texture rich. 11. Make It Vegan Easily
Swap butter or ghee for a neutral oil like coconut or avocado oil. Coconut milk also adds lovely creaminess without dairy. 12. Balance the Sweetness
A splash of maple syrup, honey, or your preferred sweetener rounds out the flavors - especially useful if your squash isn't naturally sweet. 13. Adjust Flavor Before Serving
Add salt, black pepper, cayenne, lemon juice, or extra herbs to brighten and balance the soup before serving. 14. Garnish Like a Pro
Top with pumpkin seeds (pepitas), fresh herbs, cream or coconut cream, or a drizzle of EVOO. These finishes add texture, richness, and restaurant-style presentation. Storage: Fridge: Butternut squash soup keeps well in the refrigerator for 3-4 days. As it sits, the soup naturally thickens. When reheating, simply add a splash of broth or milk to loosen the consistency. Warm it gently in the microwave or on the stovetop over low heat. Freezer: Butternut squash soup freezes beautifully. Let the soup cool completely, then portion it into freezer-safe containers. Freeze for up to 1 month. When ready to enjoy, thaw it overnight in the refrigerator, then reheat on the stovetop and simmer until warmed through. Serve hot and enjoy!
Nutrition
Nutrition Facts
Instant Pot Butternut Squash Soup
Amount per Serving
Calories
92
% Daily Value*
Fat
3
g
5
%
Saturated Fat
2
g
13
%
Polyunsaturated Fat
0.2
g
Monounsaturated Fat
1
g
Cholesterol
6
mg
2
%
Sodium
6
mg
0
%
Potassium
433
mg
12
%
Carbohydrates
18
g
6
%
Fiber
3
g
13
%
Sugar
5
g
6
%
Protein
2
g
4
%
Vitamin A
12063
IU
241
%
Vitamin C
26
mg
32
%
Calcium
59
mg
6
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Disclaimer
Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.
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