Instant Pot Butternut Squash Soup is so easy and quick to make! Dairy free, gluten free and ready in less than 30 minutes. It’s the perfect warm bowl of soup for Fall.
Instant Pot Butternut Squash Soup is creamy, warming and oh-so-comforting. Pair this soup with a salad and crusty bread, or serve as an appetizer to Lentil Loaf or Vegan Meatloaf.
If you have kids (or not), make a grilled cheese with Stretchy Vegan Mozzarella to go along with it!
This simple soup would also be an excellent addition to your Thanksgiving menu. It’s dairy free, naturally gluten free and can easily be made nut free or oil free as well.
How do you cut a butternut squash?
- Slice off both ends of the squash with a heavy, sharp knife.
- Peel the squash. Use a decent vegetable peeler, as the skin is quite thick. Peel it lengthwise.
- Cut the squash in half lengthwise, starting at the widest part.
- Spoon out the seeds and membranes.
- Now slice into strips, then the long strips into cubes.
If you feel like this is a lot of work, you can always purchase pre-chopped butternut squash. I’ve seen it at Costco, as well as regular grocery stores.
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How do you make Butternut Squash Soup in the Instant Pot?
This is one of the easiest soup recipes! First, saute the garlic and onion in a little olive oil (or water for oil free) in your Instant Pot(<—- this is the one I have). Then, add the squash, nutmeg and enough vegetable broth to just about cover the squash. Cook on high pressure for 10 minutes. Carefully release the pressure, and then open the lid.
* I know some Instant Pots give people a “burn” message very easily. If this is you, use a spatula to scrape the onions and garlic off the bottom of the pot before cooking at high pressure.*
Once it beeps, release the pressure carefully. I always use a towel to prevent burns. Using an immersion blender (or a regular blender in batches) blend until smooth. Add salt to taste.
Now stir in 1 cup of Cashew Cream or full fat coconut milk. I prefer cashew cream, but coconut milk is a really good option as well, especially if you have a nut allergy. Ladle into bowls, serve warm with a little extra cream if desired.
Can I make the soup without an Instant Pot?
Yes, you can. Use a large pot on the stovetop. Saute the garlic/onion and then add the vegetable broth, squash and nutmeg. Bring to a boil, then lower the heat and simmer for 20-30 minutes, until the squash is fork tender. Continue with the immersion blender and adding cream.
More vegan soups you will love:
- Vegan Potato Soup
- Vegan Broccoli Cheese Soup
- Super Creamy Cauliflower Kale Soup
- Instant Pot Tomato Soup
- Everyday Lentil Soup
Instant Pot Butternut Squash Soup
Ingredients
- 1-2 tablespoons olive oil or water for oil free
- 1 small sweet onion, diced
- 3 cloves garlic, minced or pressed
- 1 large butternut squash, about 3 pounds, peeled and cut into cubes
- 1/8 teaspoon nutmeg freshly grated if possible
- 2-3 cups vegetable broth
- salt, to taste
- 1 cup Cashew Cream OR 1 cup full fat coconut milk
Instructions
- Push the "saute" button on the Instant Pot. Add the olive oil (or water), chopped onion and garlic. Saute for 2-3 minutes, then turn the Instant Pot off for a moment.
- Add the butternut squash, nutmeg and enough vegetable broth (2-3 cups) to nearly cover the squash. To prevent getting the "burn" message, use a spatula to stir and scrape the bits on onions/garlic off the bottom of the pot. Cover with the lid and seal. Push the "manual" button, and cook on high pressure for 10 minutes.
- Once it beeps, carefully release any pressure from the Instant Pot. Using an immersion blender (or regular blender), blend until very smooth. Taste, and add salt as needed.
- Now stir in 1 cup of Cashew Cream OR 1 cup of full fat coconut milk. Both work well, but if you don't like the taste of coconut, go with cashew cream.
- Ladle into bowls and serve warm. You can stir in a little extra cashew cream or coconut milk if desired. Enjoy!
- Without an Instant Pot: In a large pot on the stovetop, saute the onion and garlic in olive oil for 2-3 minutes. Now add the vegetable broth, squash and nutmeg. Bring to a boil, then lower heat and simmer for 20-30 minutes until the squash is fork tender. Then, use an immersion blender until smooth. Stir in cashew cream/coconut milk.
Notes
- The soup will keep in the refrigerator for 4-5 days, and freezes well.
- Oil Free: Simply omit the oil for sauteing, and use water instead.
- Nut Free: Use the coconut milk option instead of cashew cream.
- Serving suggestions: Make a grilled cheese sandwich with Stretchy Mozzarella, or serve with crusty bread and a salad such as Festive Kale Salad or Caesar Salad.
Nutrition
This recipe was originally posted in October 2018 and was updated in October 2019.
I have some frozen butternut squash I need to use up – would this work with frozen squash? Do you think there’s anything I’d need to change?
Frozen squash should work! I don’t really think the anything would need to change.
Incredible hearty soup! Now it’s a fall staple in our house. Thank you so much, Nora!
Hi Petria! I’m thrilled your family is loving the soup! Thank you for sharing your wonderful review and comments!
I make this often. It’s amazing. Everyone loves it. Thank you!!
Hi Jessica! I’m so glad you love the soup! Thank you so much for sharing!
I can get already cubed butternut squash at my local grocery store. About how many cups would the 3 lbs squash equal?
I believe that would be about 4 to 4.5 cups of cubed squash.
Not surprising… this was another fantastic recipe!!!!! Made it on the stove, whipped it up in no time, and it was so delicious! So creamy and perfect for a chilly fall day in Ohio! With the little bit of leftover soup, I’m thinking of cooking some elbow macaroni and making it a creamy butternut squash mac and “cheese”. Thank you again for another keeper!
Hello in Ohio! Thank you for taking time to share your review and great comments! I’m glad you loved the soup! I like your leftover ideas! Thanks again, and happy cooking!
This is next level Butternut Squash soup. Seriously. Sooo silky, smooth, and perfectly balanced. Thanks, as always, for an amazing recipe.
Hi Shelly! Thanks for your delicious, wonderful descriptions about the soup! I’m so glad you love it! I appreciate your wonderful review and comments! Happy cooking!
Thanks. Just the recipe I was looking for. Using coconut cream because I don’t have cashew on hand.
You’re welcome, April. I’m glad you enjoyed it! Thank you for using my soup recipe!
Made on the stovetop as directed. Creamy and delicious.
Super easy and so good. No need to wait for a special occasion!!
Easy and delicious. I enjoyed the soup throughout the week. Tasted even better reheated!!
Made it according to recipe, in a pot on top of the stove and it’s absolutely devine!
I’m a calorie counter and liked you estimate, but I’m also someone who double checks. I get 314 per serving. 1 cup of cashew cream is about 500 calories, butternut squash – 3lbs is 720 and broth – 3cups is 45 calories. That is 1265 total divided by 4 is equal to 314. Did I do something wrong? Help please.
Hi! Thank you for your comment. I took a second look at the nutrition, and realized I had not included the cashew cream. So I recalculated, and yes it’s much more along the lines of what you got. Hope that helps! Thank you.
Loved it. I amplified the spices because I like it hot and spicy. I put in curry, tumeric, 21 Seasonings from Trader Joe’s (we are salt free), cinnamon, touch of nutmeg and sriracha in the cashew cream. I only used 2/3 cup of the cream for the whole soup. I also added two apples. Wowzer! Thanks. BTW- I scooped out 1 cup and there is tons left. I think it could feed 8. Love your recipes.
That sounds so good! Thank you, I’m happy you love the recipes here! 🙂
You inspired me to make soup out of the butternut squash in my refrigerator. Also you got me to do more with my instapot than cook rice and beans. Thanks
I started with your recipe then went crazy. I used curry for seasoning. We love curry. I used the cashew cream that I always make. When my husband tasted it he thought broccoli would be a good addition. I mentioned we had leftover cauliflower curry from last night. We mixed it all together and had it on a bed of black rice. No much like your original recipe but great and you got me started.
Thanks again
You’re welcome!
I’m planning to make this for the second time. First time was so delicious. Is Oatmilk rather Cashew milk an option?
I’m so glad you enjoyed it the first time! Sure, you could use oat milk if you’d like. I would just add as much as desired for creaminess. Thanks!
Made the oil free & cashew cream version tonight. It was super delicious!! My spouse said it was better than the (dairy cream and butter) version he had a restaurant a couple weeks ago.
Wow, that’s wonderful feedback. Thanks!
Silly question – do you stir up the can of coconut milk and then scoop a cup out? Thanks! Love all of your recipes!
I don’t stir first if using coconut milk, just pour out a cup, or if the can contains some thick, harder coconut cream, I use mostly that because it’s creamier than the liquid. Thanks!
I love this and have shared the recipe with others! Easy, quick and delicious. Thanks!
You’re welcome! I’m glad you like it and have shared it with others! 🙂
This has to be one of the most delicious soups I’ve ever made!! I used the coconut cream and it is rich and tasty. Thank you for this recipe. Another keeper from Noracooks.com.
You’re welcome! Glad it came out great. 🙂
This is my go to recipe. It is easy and delicious! ❤️
Delicious. I made the cashew cream (for the first time) and also added two carrots and an apple per another recipe I had. Even my non vegan husband loved it. I served it with a salad and sourdough bread. Made it in my Fagor Pressure Cooker – I don’t have an Instant Pot
This is by far my favorite Butternut Squash recipe. I’ve made it several times – thank you SO MUCH for making it delicious and easy!
Thank you! I’m so glad it’s your favorite butternut squash recipe! 🙂
Thank you so much for this recipe especially in the instant pot. I have never had butternut squash before and I made this soup and it is out of this world thank you again so much. Mary G.
I’m so glad you enjoyed this butternut squash soup in the Instant Pot. My whole family loves this soup, too.
it is easy to make. I look forward to eating it. I find ginger too spicy, and do not care for curry.
This is delicious and also beautiful! Thank you. Plan to use it as part of my holiday celebrations!!
Very good, family loved it.