Ever had one of those chilly evenings when you crave something warm, velvety, and soul-satisfying? That’s where this Instant Pot Butternut Squash Soup steps in as your culinary hero. The moment that fragrant, golden-hued soup hits your bowl, you know you’re in for something special.
I discovered this recipe during a particularly hectic fall season, and it quickly became my secret weapon for dinner parties and quiet nights alike. The best part? Your Instant Pot does most of the heavy lifting.
Why This Recipe is Awesome
This Instant Pot Butternut Squash Soup isn’t just another soup recipe—it’s a game-changer for busy cooks who refuse to compromise on flavor.
The pressure cooking method intensifies the natural sweetness of butternut squash while maintaining its nutritional integrity. Unlike stovetop versions that require constant monitoring, this hands-off approach delivers restaurant-quality results with minimal effort. What makes this recipe truly stand out is the beautiful balance of flavors: the natural sweetness of butternut squash, the subtle warmth of autumn spices, and that velvety texture that simply can’t be achieved as efficiently with traditional methods.
Plus, it’s endlessly customizable—dress it up with crispy sage and crème fraîche for guests, or keep it simple for a nourishing weeknight meal.
Equipment Needed: Instant Pot or pressure cooker, immersion blender or regular blender, cutting board, knife, measuring cups and spoons
Instant Pot Butternut Squash Soup
Ingredients
- 1 medium butternut squash about 2-3 pounds, peeled, seeded, and cubed
- 1 medium yellow onion roughly chopped
- 2 medium carrots peeled and chopped
- 2 cloves garlic minced
- 1 tablespoon olive oil
- 4 cups vegetable or chicken broth low-sodium preferred
- 1 teaspoon dried sage or 1 tablespoon fresh, chopped
- 1/2 teaspoon ground nutmeg
- 1/2 teaspoon ground cinnamon
- 1/2 cup heavy cream or coconut milk plus more for garnish
- Salt and freshly ground black pepper to taste
- Optional garnishes: roasted pumpkin seeds crispy sage leaves, swirl of cream, croutons
Instructions
- Prepare the Instant Pot: Set your Instant Pot to the Sauté function and add olive oil. Allow it to heat until shimmering but not smoking.
- Sauté the aromatics: Add the chopped onion and cook for 3-4 minutes until translucent. Add garlic and cook for another 30 seconds until fragrant, stirring constantly to prevent burning.
- Add remaining ingredients: Add the butternut squash cubes, carrots, dried sage, nutmeg, cinnamon, salt, and pepper. Stir to coat the vegetables with the spices.
- Pour in the broth: Add the vegetable or chicken broth, making sure all ingredients are submerged. If needed, add a bit more broth or water.
- Pressure cook: Secure the Instant Pot lid and set the valve to “Sealing.” Cook on High Pressure for 8 minutes, then allow a natural release for 5 minutes before carefully performing a quick release.
- Blend until smooth: Using an immersion blender, purée the soup directly in the pot until completely smooth. Alternatively, transfer in batches to a regular blender (being careful with the hot liquid).
- Finish with cream: Return the soup to the Instant Pot if you used a regular blender. Stir in the heavy cream or coconut milk and adjust seasoning to taste.
- Serve warm: Ladle into bowls and garnish as desired with a swirl of cream, roasted pumpkin seeds, or crispy sage leaves.
Notes
- For meal prep, this soup freezes beautifully for up to 3 months. Freeze before adding the cream and add it when reheating.
- The soup will thicken as it cools. When reheating, you may need to add a splash of broth or water to reach your desired consistency.
- For a time-saving shortcut, many grocery stores sell pre-cut butternut squash in the produce section.
- If you prefer a thinner soup, simply add more broth after blending until you reach your desired consistency.
- For a dairy-free version, coconut milk creates an equally luxurious texture with a subtle tropical note that complements the squash beautifully.
Calories & Nutritional Info
- Calories: Approximately 225 calories per serving (based on 6 servings)
- Carbohydrates: 30g
- Protein: 3g
- Fat: 12g
- Fiber: 5g
- Dietary notes: Gluten-free, can be made vegan/dairy-free with coconut milk
- Contains vitamin A, vitamin C, potassium, and magnesium
Common Mistakes to Avoid
- Skipping the sauté step: This crucial first step develops flavor foundations that make the difference between a good soup and an exceptional one.
- Overfilling the Instant Pot: Never fill beyond the max fill line, as this can interfere with proper pressure cooking and potentially cause safety issues.
- Blending while too hot: If using a regular blender, allow the soup to cool slightly and blend in batches with the lid slightly vented to prevent pressure buildup.
- Under-seasoning: Squash soups need adequate salt to enhance their natural sweetness. Taste and adjust after blending.
- Rushing the natural release: The 5-minute natural release allows the squash to finish cooking perfectly without becoming mushy.
Alternatives & Substitutions
- Dairy alternatives: Use coconut milk, cashew cream, or almond milk instead of heavy cream for a dairy-free option.
- Squash varieties: Pumpkin, acorn squash, or sweet potatoes can be substituted for butternut squash (cooking times may vary slightly).
- Spice variations: Try curry powder, ginger, or smoked paprika for different flavor profiles.
- Protein boost: Add cooked, shredded chicken or white beans after blending for a more substantial meal.
- Apple addition: For a hint of sweetness, add one peeled and chopped apple with the vegetables.
- Herb variations: Thyme, rosemary, or bay leaf can replace or complement the sage.
FAQs
Can I make this soup in a slow cooker instead?
Absolutely! Combine all ingredients except the cream in your slow cooker and cook on low for 6-8 hours or high for 3-4 hours. Blend and add cream just before serving.
Do I really need to peel the butternut squash?
Yes, the skin of butternut squash is tough and doesn’t break down well during cooking. For the smoothest soup texture, peeling is essential.
How can I make this soup thicker?
The easiest method is to use less broth initially. Alternatively, after blending, return to the Instant Pot on Sauté mode and simmer uncovered for a few minutes to reduce and thicken.
Can I use frozen butternut squash?
Yes! Frozen butternut squash works perfectly in this recipe with no adjustments to cooking time needed. It’s a great time-saving option.
Is this soup good for meal prep?
It’s excellent for meal prep! The soup keeps for 4-5 days in the refrigerator and freezes beautifully for up to 3 months. The flavors often improve after a day in the fridge.
Why did my Instant Pot give me a “burn” notice?
This typically happens if there’s not enough liquid or if thick ingredients are stuck to the bottom. Make sure to deglaze the pot after sautéing and ensure all ingredients are well mixed with enough broth.
Final Thoughts
This Instant Pot Butternut Squash Soup epitomizes comfort food that nourishes both body and soul. What I love most is how it transforms a humble vegetable into something truly special without complicated techniques. Whether you’re an experienced cook or just starting your culinary journey, this recipe delivers that wonderful feeling of accomplishment when everyone asks for seconds. So grab your Instant Pot and enjoy the cozy magic that awaits!
