Instant Pot butternut squash soup is incredibly flavorful, comforting, and so good for you! It has all the warm and cozy fall flavors we love during the cooler months like winter squash, fresh sage, and rosemary, and is the best way to nourish your family with immune-boosting goodness!
Butternut squash soup made in the pressure cooker makes the traditional smooth and creamy soup in a fraction of the time. No long simmering times or standing over the stove with this Instant Pot recipe. Once that lid is closed, it's hands-off and basically effortless.
There is nothing better than a hot bowl of soup to cozy up to, and I promise this is one mouthwatering recipe you'll crave more of with every spoonful!
Why You'll Love This Recipe
- Quick and Easy and super healthy. Made in a fraction of the time as a stovetop version with healthy wholesome ingredients you're probably already stocked up on.
- A soup for every occasion. It's a classic, impressive soup perfect for serving guests for Thanksgiving or Christmas as a starter soup but it's also easy enough to make any day of the week!
- Flexible. As listed, it's a vegetarian soup, but it can easily be made vegan by swapping just a couple of the ingredients.
- Leftovers and freezer-friendly. Make a big pot of soup even if you don't need that much. You'll love having it available for easy light lunches throughout the week and whatever's left, freeze for later!
How To Cut a Butternut Squash
Step 1: Slice off the ends
Use a sharp chef's knife to cut off about ¼-1/2 inch from the stem end and the bottom of the squash. Discard the ends.
Step 2: Cut squash in half
Cut the butternut squash in half from side to side.
Step 3: Peel with a vegetable peeler
Hold the squash with one hand and use a vegetable peeler in the other hand to peel off the skin of the squash. Discard the peel.
Step 4: Cut it in half down the center.
Once the entire squash has been peeled, slice it in half down the center.
Step 5: Scoop out the seeds.
Use a metal spoon to scrape out the seeds and the stringy pulp from the cavity. Discard the seeds and pulp.
Step 6: Cut or dice the squash
Lay the squash halves, cut-side (flat side) down on the cutting board. Then, carefully cut it into your desired shape and size. For this recipe, I recommend cutting it into 1-2 inch cubes.
Once the butternut is cut, you can use the squash immediately or put it in a sealed container in the refrigerator for up to 3 days.
- Large butternut squash, peeled, seeded, cut into 2-inch cubes
- Olive oil
- Yellow onion, diced
- 3 garlic cloves
- Chicken broth or vegetable broth
- Freshly ground pepper
- Sage leaves, chopped
- Sprig of rosemary
- Heavy cream
- To make it dairy free or vegan, use coconut milk instead of heavy cream and replace the chicken broth with vegetable broth.
- Add protein by adding some chickpeas, ham, or shredded chicken into the soup.
- Extra warming spices like cinnamon and nutmeg add a little something extra.
- Like yours a little spicy? Some cayenne or red pepper flakes would be great for a bit of heat.
How to Make Instant Pot Butternut Squash Soup
Step 1: Press the sauté button and once it says HOT add the olive oil and onion. Cook for 3-4 minutes until the onion is soft and translucent.
Step 2: Press cancel then stir in the garlic. Deglaze the pot with the chicken broth, using a wooden spoon to scrape the brown bits off the bottom of the pot. Do not skip this, it adds flavor!
Step 3: Add in the squash, salt, pepper, sage, and rosemary, and give it a good stir. Close the lid and make sure the valve is set to sealing. Pressure cook on high for 10 minutes.
Step 4: Once the cooking time is up, do a quick release of the pressure by turning the valve to the venting position. This will immediately remove the pressure by allowing the steam to escape fast and furious, so be careful. Avoid placing your hands and face anywhere near it!
Step 5: Once the pressure pin drops, open the lid. Remove and discard the rosemary and pour in the heavy cream. Purée the soup and ladle some into each bowl. Garnish with your favorite toppings and enjoy!
There are a couple of ways to do this. If you have a handheld immersion blender, this is the easiest way to go. Simply purée the soup right in the Instant Pot to your desired consistency.
Your other option is to transfer the soup, probably in batches, to a traditional blender. Blend it up, then pour it back into the pot before serving.
My favorite has to be toasted pepitas! Those are the innermost parts of the pumpkin seeds. Once toasted you can get them salted or unsalted and they add a delicious crunch. You can also roast the whole pumpkin seed and use those too!
Fresh parsley is a great way to add some herbaceous flavor at the end.
My kid loves when I add some cooked smokey bacon, diced ham, or crispy pancetta on top. That bit of saltiness is amazing.
Hemp hearts, flax seeds, and chia seeds are additional add-ons that will really ramp up the nutrients.
This soup is so versatile because not only does it make a great meal, it's perfect as a side dish or starter for meals with more than one course.
On the side, I like to always have a basket of crusty bread (you know, to sop up all of that remaining soup!) and a leafy green salad.
Storing, Freezing & Reheating
Store leftover soup in the fridge for up to 4 days in an airtight container. If you have a lot and you know you won't be reheating it all at the same time, it's a good idea to portion it out so that you only take out what you need.
To freeze it, allow the soup to cool completely, and transfer it to a freezer-friendly container. Keep frozen for up to 1 month. Thaw in the fridge overnight.
This soup is great for toddlers, so if you want to freeze even smaller portions, pour the soup into ice cube trays!
Reheat the soup on the stove over medium-low heat or if it's just a single serving, the microwave will work. You can also warm the soup back up in the Instant Pot and keep it on the warm function for a long time!
Instant Pot Butternut Squash Soup
- Instant Pot or Pressure Cooker
- 1 (2-3 pound) large butternut squash, peeled, seeded, cut into 2-inch cubes
- 1 tablespoon olive oil
- 1 yellow onion, diced
- 3 garlic cloves
- 3 cups chicken broth or vegetable broth
- ½ teaspoon salt
- ½ teaspoon freshly ground pepper
- 3 sage leaves, chopped
- 1 sprig rosemary
- ½ cup heavy cream (or coconut milk for dairy-free option)
- toasted pepitas
- chopped fresh parsley
- chopped cooked bacon
- To the Instant Pot, select the [Sauté] mode. Wait until the pot is "hot", then add olive oil and yellow onion. Cook for 3-4 minutes, stirring occasionally until the onion is translucent. Press [Cancel].
- Stir in the garlic. Then, deglaze the pot with chicken broth. Add butternut squash, salt, pepper, sage, and rosemary.
- Close the lid. Set the instant pot to [Pressure Cook] on high pressure for 10 minutes. When the cooking function ends, quick release the pressure by turning the pressure release valve to the "venting" position. Remove and discard the rosemary. Add the heavy cream.
- Use an immersion blender (or traditional blender working in 2 batches) to purée the soup.
- Serve hot with your favorite garnishes.