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.

2 bowls of instant pot butternut squash soup with thyme, white background

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.

close up of a bowl of instant pot butternut squash soup with thyme

How do you cut a butternut squash?

  1. Slice off both ends of the squash with a heavy, sharp knife.
  2. Peel the squash. Use a decent vegetable peeler, as the skin is quite thick. Peel it lengthwise.
  3. Cut the squash in half lengthwise, starting at the widest part.
  4. Spoon out the seeds and membranes.
  5. 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.

This post contains affiliate links. Read my full disclosure here.

collage of how to chop and peel a butternut squash

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.*

butternut squash chopped in an instant pot with water

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.

ladle of butternut squash soup being lifted out of pot

More vegan soups you will love:

close up of a bowl of instant pot butternut squash soup with thyme

Instant Pot Butternut Squash Soup

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.
5 from 11 votes

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

  1. The soup will keep in the refrigerator for 4-5 days, and freezes well. 
  2. Oil Free: Simply omit the oil for sauteing, and use water instead.
  3. Nut Free: Use the coconut milk option instead of cashew cream.
  4. 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

Calories: 335kcal, Carbohydrates: 51g, Protein: 8g, Fat: 14g, Saturated Fat: 2g, Sodium: 488mg, Potassium: 1397mg, Fiber: 8g, Sugar: 11g, Vitamin A: 36413IU, Vitamin C: 73mg, Calcium: 179mg, Iron: 4mg

This recipe was originally posted in October 2018 and was updated in October 2019.

 

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. Read my full disclosure here