Instant Pot Butternut Squash Soup

Whip up a quick and easy lunch, dinner or side by making a batch of this Instant Pot Butternut Squash Soup. It’s super flavourful and requires very little effort to prepare. Wonderfully creamy and full of healthy ingredients, it’s the perfect family-friendly recipe to add some extra veggies to your day! {Gluten-free, vegan & paleo}

We are now officially in soup season and this butternut squash soup is one of my favourites to make during the fall! Made in the Instant Pot, it’s quick and easy to prepare from scratch and it’s a delicious meal the whole family will love!

Full of warming flavours, this rich and creamy vegan soup is lightly curried and uses coconut milk as it’s base. It’s smooth and velvety with just the right amount of spice and literally takes no time at all to prepare, which is always a huge win in my books! So grab your pressure cooker and make up a batch!

For more butternut squash recipes, be sure to check out my Roasted Butternut Squash and Carrot Soup, Slow Cooker Butternut Squash Mac & Cheese, and Butternut Squash, Pomegranate & Kale Salad.

Why Make this Recipe

• Make-ahead: This soup is perfect as a make-ahead meal and as an added bonus, it’s freezer-friendly too!
• Plant-based: This soup is so creamy, but there’s absolutely no cream involved — it’s totally plant-based. Perfect for those who might have an intolerance to dairy or who are looking for a vegan option.
• Quick and easy: Because this butternut squash soup is made in the Instant Pot, it is pretty effortless to make. No hovering over a simmering pot of soup. Just set it and forget it!

Ingredient Notes

• Oil – The oil is used for sautéing the veggies. I used olive oil, but canola or vegetable oil will work well too.
• Onion and celery – Helps create a flavourful base for this soup.
• Garlic – Use freshly minced garlic for the best flavour, but you can also sub in garlic paste as well.
• Curry paste – The curry flavours work so well with the coconut milk in this soup. It’s not spicy but adds a rich and warming taste.
• Butternut squash – Butternut squash has a mild nutty and sweet flavour and creates a nice creamy base when pureed. It’s a nutrient dense vegetable that is low in calories and high in fibre, vitamins and minerals.
• Broth – I use a no salt-added vegetable broth for this recipe. You can also use a low sodium chicken broth if you don’t require the soup to be plant based.
• Coconut milk – Incorporates a rich and creamy texture. For the thickest and creamiest soup, use full-fat canned coconut milk.
• Salt and pepper – Adapt according to your taste preferences.

Step by Step Instructions

How to Cut Butternut Squash

Before you make your soup, you will need to prepare your butternut squash. Follow the instructions below for an easy method to cut up your squash:

• Using a sharp paring knife, cut slits around the butternut squash. This will help prevent it from exploding in the microwave.
• Put the squash in a shallow dish and place in the microwave. Cook for 3-5 minutes.
• Use a dish towel or oven mitts to remove it from the microwave.
• Place the squash on a cutting board on its side. Using a sharp chef’s knife, cut off the stem and bottom of the squash so that both ends are flat.
• Place the large flat end on the cutting board and slice the squash in half length ways.
• Place the two halves skin side down. Scoop out the seeds and inner membranes using a spoon or fork.
• To remove the peel, place the squash halves flat side down with the skin facing upwards. Use a peeler to remove the peel. Alternatively, you can cut the skin off using a sharp knife.
• Cut the squash into strips and then dice into cubes.

How to Make Butternut Squash Soup in the Instant Pot

1. First, you’ll want to plug the instant pot in and turn it onto the “saute” setting. Once the pot has heated up, add the oil, diced onion, celery and garlic and allow to cook for about 4-5 minutes until fragrant, stirring every minute or so to prevent sticking.
2. Add the curry paste, stir and cook for another minute.
3. Next, press “cancel” and turn the instant pot onto the “pressure cooker” setting. Add the diced butternut squash and the broth and give it a quick stir to combine all of the ingredients. I tried this soup with both a large fresh butternut squash and frozen diced butternut squash and it worked well both times. By using the frozen, it makes it SUPER EASY because you don’t have to worry about chopping the squash and digging out the seeds, which I don’t particularly enjoy.
4. Secure the lid in place and make sure that the knob at the top of the pot is set to “sealing” and not “venting.” Press the “soup” setting and allow the soup to cook. This should take around a half an hour or so. This is the part where you can go off and do whatever the heck you want because the pot is doing all of the work for you!
5. Remove the lid once the soup is done venting. Allow to cool for several minutes. Using an immersion blender, blend all of the chunks until smooth. You can also transfer the soup to a blender in batches to accomplish this, but believe me, along with the instant pot, the immersion blender will be your new best friend. It makes life SO much easier!
6. Next, add the coconut milk and blend. You may also wish to add more broth at this point depending on how thick or thin you like your soup. Season with salt and pepper to taste and serve.

Recipe Tips

• Cut up the butternut squash in advance or use frozen butternut squash cubes for super easy meal prep. That way, when meal time rolls around, you just have to toss the diced squash in with the rest of the ingredients, press the button and cook! If you use frozen cubes, you’ll need the equivalent of a large squash, about 4 cups.
• Use full fat coconut milk for an ultra creamy soup. Be sure to give the can a good shake before opening as it tends to separate.
• Use an immersion blender to easily blend the soup right in the instant pot. This is one of my all-time favourite kitchen tools! Just be sure to blitz the soup slowly at first to avoid the hot soup splattering everywhere.
• If you don’t own an immersion blender, you can purée the soup in a regular blender. I recommend blending the soup in batches so the hot soup doesn’t explode out of the blender. You don’t want to burn yourself…or get it all over the kitchen!
• You can either use the natural release method if you don’t need to have the soup ready ASAP. If you DO want the soup ready in the quickest amount of time possible, then you can use the quick release method. Just be sure to use a pair of tongs or an oven mitt when using this method and DON’T put your face directly over the steam when venting unless you’re looking to get a not-so-pleasant facial that may result in a burn. *Not recommended.*

Recipe FAQs

Can you use frozen butternut squash?

Yes! You can make this soup even quicker and save yourself the hassle of chopping the squash by using frozen butternut squash cubes! No need to defrost them. You will need the equivalent of one large squash or about 4 cups cubed squash.

How to store

This soup is perfect for meal prep. Once you’ve made the soup, let it cool to room temperature and then place it in an airtight container. It will keep well in the fridge for up to four days.

Can you freeze this soup?

Yes, this butternut squash soup is a great freezer meal! Let it cool to room temperature and then place it in an airtight container or sealable freezer bags. It will keep well for up to six months. Thaw frozen soup in the fridge overnight before reheating.

How to reheat

It’s best to reheat the soup on the stovetop over medium heat while stirring occasionally. You can also reheat it in the microwave if you’re in a hurry. Heat it on full power for 2-3 minutes, giving it a stir every 60 seconds.

Can you make it without an Instant Pot?

You betcha! If you don’t have a pressure cooker, you can make this soup on the stovetop in a dutch oven or heavy bottomed pan.

Follow the recipe as is and simmer it until the butternut squash is cooked through and tender when pierced with a fork. Then puree it and season to taste.

Serving suggestions

We tried this Instant Pot butternut squash soup out in a number of different ways and each was equally delicious!

Here are some ways to serve it up:

• Serve topped with Roasted Sriracha Chickpeas and a side of Roasted Turmeric Cauliflower to make it more of a complete meal with the additional veggies and protein. The chickpeas add a nice spicy kick that compliments the flavour of the soup really nicely.
• Top soup with an extra drizzle of coconut milk and roasted pumpkin seeds.
• Serve as a side along with a wrap or sandwich. Try out this Vegan Rainbow Falafel Wrap for a flavourful and filling meatless meal!
• For babies or young children, you can also use this soup as a sauce and mix it in with noodles, diced chicken or steamed veggies to add some extra flavour and make it easier for them to chew and swallow. I’ve been doing this with our little guy and he’s practically licking the bowl every time. It’s a great way to sneak some extra veggies into the day too!

More soup recipes

• Thai Shrimp Curry Soup
• Easy Instant Pot Pumpkin Soup
• Pumpkin Soup with Chicken
• Roasted Sweet Potato Soup
• Healthy Chicken Noodle Soup
• Low Carb Cauliflower Soup
• Lemon Lentil Soup

Did you make this recipe? Scroll down to leave a rating and review!

Course Main Course, Soup

Instant Pot Butternut Squash Soup

By: Elysia

Servings 4 to 6 servings

Whip up a quick and easy lunch, dinner or side by making a batch of this Instant Pot Butternut Squash Soup. It's super flavourful and requires very little effort to prepare. The perfect family-friendly recipe to add some extra veggies to your day! {Gluten-free, vegan & paleo}

Print Recipe

Pin Recipe

Share Recipe

Prep Time 10 minutes mins

Cook Time 40 minutes mins

Total Time 50 minutes mins

Ingredients

  

1x2x3x

• 1 tbsp olive oil
• 1 small onion diced
• 2 ribs of celery diced
• 2 cloves garlic minced
• 1 tbsp curry paste
• 1 large butternut squash cubed (can also use frozen butternut squash cubes)
• 3 cups no salt-added vegetable broth can also use chicken broth if desired
• 1/2 cup canned full-fat coconut milk
• Salt and pepper to taste

Instructions

• Turn instant pot on to sauté setting. Add olive oil to pot. Saute onion, celery and garlic for 4-5 minutes until fragrant. Add curry paste and stir. Cook for an additional minute.
• Press cancel and then turn on the pressure cooker setting.
• Add butternut squash and broth.
• Lock lid in place and put instant pot on soup setting (it should cook for about 30 minutes or so on high pressure).
• Once done, allow the pressure to naturally release. If in a rush, you can also do quick release following the instructions in the manual (or refer to tips above).
• Open lid, using an immersion blender, blend until smooth. You can also transfer to a regular blender and blend the soup in batches.
• Add coconut milk and blend again.
• Season with salt and pepper to taste. Serve topped with roasted pumpkin seeds or see other serving suggestions above!

Notes

• Cut up the butternut squash in advance or use frozen butternut squash cubes for super easy meal prep. That way, when meal time rolls around, you just have to toss the diced squash in with the rest of the ingredients, press the button and cook! If you use frozen cubes, you’ll need the equivalent of a large squash, about 4 cups.
• Use full fat coconut milk for ultra creamy soup. Be sure to give the can a good shake before opening as it tends to separate.
• Use an immersion blender to easily blend the soup right in the instant pot. This is one of my all-time favourite kitchen tools! Just be sure to blitz the soup slowly at first to avoid the hot soup splattering everywhere.
• If you don’t own an immersion blender, you can purée the soup in a regular blender. I recommend blending the soup in batches so the hot soup doesn’t explode out of the blender. You don’t want to burn yourself…or get it all over the kitchen!
• You can either use the natural release method if you don’t need to have the soup ready ASAP. If you DO want the soup ready in the quickest amount of time possible, then you can use the quick release method. Just be sure to use a pair of tongs or an oven mitt when using this method and DON’T put your face directly over the steam when venting unless you’re looking to get a not-so-pleasant facial that may result in a burn. *Not recommended.*

Nutrition

Calories: 199kcalCarbohydrates: 28gProtein: 3gFat: 10gSaturated Fat: 6gSodium: 153mgPotassium: 762mgFiber: 4gSugar: 7gVitamin A: 20889IUVitamin C: 42mgCalcium: 109mgIron: 2mg

Tried this recipe?Tag me Today! Mention @hauteandhealthyliving or tag #HauteandHealthyLiving!

This recipe was originally posted in January 2019 and was updated in October 2020 to include better tips and photos.

This post may contain affiliate links which means that I may make a small commission at no extra cost to you. I only promote products that I love and feel will benefit my readers :)