The first time I made this, the guys asked, “what’s for dinner?” When I told them, “Butternut Squash Soup”, I thought they were going to head for the hills. But they stuck around, and being the troopers that they are they tried it, and to their surprise they liked it. 🙂 Actually, stating, “this is very good!” Normally, butternut squash soup takes a while to cook.  But you know me, no time to cook, so I opted for the instant pot.  Just a few simple spices are added to this soup as to not outshine the flavor of the squash…the results are a rich, balanced butternut flavor. 

5 from 1 vote

Butternut Squash Soup (Instant Pot)

This Butternut Squash Soup recipe is naturally gluten-free, vegan and can easily be made dairy free. Deliciously seasoned with onion, garlic and cayenne, resulting in a rich, balanced butternut flavor.

Servings 4


  • 2 tablespoons coconut oil
  • 1 butternut squash, peeled, seeded and diced
  • 1 sweet onion
  • 1/4 teaspoon garlic salt
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • pinch cayenne (add more if desired)
  • 1 teaspoon garlic, minced
  • 4 cups vegetable or chicken broth
  • 1 cup coconut milk or almond or 2% milk


  1. Heat the butter using the saute function (in the InstantPot). Add the onion, and saute for 2-3 minutes, until onions are translucent.  Add the squash,  and cook another 2 minutes. 

  2. Add vegetable stock, garlic, garlic salt, salt, pepper and cayenne to the bowl of an Instant Pot. Toss to combine. Close lid securely and set vent to “Sealing”.

  3. Press “Manual”, then press “Pressure” until the light on “High Pressure” lights up, then adjust the +/- buttons until time reads 20 minutes. Cook. Then let the pressure release naturally, about 10 minutes. Carefully turn the vent to “Venting”, just to release any extra pressure that might still be in there, then remove the lid.

  4. Use an immersion blender to puree the soup until smooth. (Or you can transfer the soup in two batches into a traditional blender, and puree until smooth. Be very careful when transferring the hot soup to the blender.) Stir in the  milk until combined. (If you like more heat, add another pinch or two of cayenne.)

  5. Add a little milk to the top and swirl with a knife. Top with your desired garnishes. Serve warm. 

Recipe Notes

Suggested Toppings: Freshly ground black pepper or cilantro.

Soup is a great accompaniment to grilled cheese sandwiches. 

Refrigerate in a sealed container for up to 3 days, or freeze for up to 3 months.


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