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Instant Pot Butternut Squash Soup {30 Minutes}

Published: Jan 17, 2021 · Modified: Apr 27, 2022 by Ginny · This post may contain affiliate links.

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Who has an Instant Pot and is looking for a super simple and delicious recipe to add to your rotation? This Instant Pot Butternut Squash Soup will get your machine OUT OF THE BOX! Yes, I’m talking to you! LOL!!! 

bowl of instant pot butternut squash soup in a decorative bowl.
Instant Pot Butternut Squash Soup!
Contents hide
1 🍽️ Why This Recipe Works
2 🍜 Ingredients
3 📝 Instructions
4 🍲 How to Freeze
5 🍴Freezer Safe Labels
6 🥄 Meal Prep Instructions
7 Recipe FAQ
8 Instant Pot Butternut Squash Soup {30 Minutes}

I say that because I have several friends who either bought an Instant Pot or received one for a gift but have never even taken it out of the box! I have one friend who had it for a year, still sealed up and then sold it. True story.

🍽️ Why This Recipe Works

Fast and Easy – You know we are all about simple, fast and easy here and this recipe is no different. You are going to love that you recognize all the ingredients and the process is not a mystery if you have even used your IP once or twice.

Healthy – A cup of this this creamy, dreamy soup is coming in at under 100 calories so you can enjoy seconds guilt-free.

Adaptable – Once you get the main steps down, you can easily add carrots, apples, parsnips and more and serve this version as you baseline recipe to springboard your creativity. Sage and apple go beautifully together, for instance and would go great in this soup. Make the Parmesan Croutons from the Instant Pot Cauliflower Soup to make this a new family favorite.

🍜 Ingredients

You simply need a handful of ingredients and a little bit of time. It’s a family favorite. Let’s take a look at some of the main ingredients you need:

Butternut Squash: Of course, the squash is the most important ingredient. It’s so rich and delicious you can’t help but fall in love.

Seasonings: You will need a combination of nutmeg, paprika, cayenne, salt, and pepper. This is a great marriage of flavors!

Onions and Garlic: We add onions and garlic to so many of our recipes. They are fantastic together and add so much flavor to the dish. You can always add a little more if needed.

📝 Instructions

This is a simple and easy recipe to try. There are just a couple of ingredients, and you use a two different functions on the pressure cooker. This is broken down into FIVE easy steps!

process shots showing how to steam the squash, scooping it out, sautéing onions and adding seasonings.
Simple Instructions All Using The Instant Pot

STEP ONE: Start out by getting a large butternut squash. Cut the squash into quarters. Place one cup of water in the bottom of the Instant Pot and then place the trivet on top of the water. The trivet is a removable piece that has little handles that can fold down flat. Place the quartered butternut squash on it and secure the lid and close the pressure relief valve.  Press MANUAL setting for seven minutes. Allow to NATURAL RELEASE. 

STEP TWO: Carefully remove the squash and trivet. Empty the water out. Remove the seeds and the strings of the squash.

STEP THREE: Place the oil in the Instant Pot and push SAUTÉ. Once the oil is hot, add chopped onions and sauté for 2-3 minutes. Add the garlic and sauté for one minute. While the onion is cooking, mash the squash.

STEP FOUR: Turn off the SAUTÉ setting, add all of the remaining ingredients and stir to mix well. Cover and secure lid. 

STEP 5: Push STEW/SOUP setting for ten minutes. Let the pressure release naturally. 

Serves 6-8 cups depending on the size of the squash. 

If you don’t know how to use your Instant Pot-check out the Instant Pot Manual page here to verify anything that may be slightly different on your model!

bowl of squash soup in front of a butternut squash, apples and the instant pot.
Super Easy and Delicious Squash Soup in the Instant Pot

🍲 How to Freeze

This is a Freezer Friendly Meal which makes many of us very happy, I know. If you need more information on how to freeze or how long the soups can last in the freezer, grab the FREE Freezer Storage Chart.

  1. Prepare the soup according to directions and allow it to cool completely. 
  2. Once cooled, place in quart sized freezer safe Ziploc bags and seal. 
  3. Lay flat in the freezer. 
  4. Remove from the freezer when they are frozen solid and label.

🍴Freezer Safe Labels 

We designed Freezer Safe Labels that you can snag as well here!

We use the Avery Moisture Proof Labels from Amazon here. This allows them to freeze and defrost without concern of smearing and not reading what is on the label.

🥄 Meal Prep Instructions 

If you are busy and want to meal prep this, here are the tips and tricks you need to do it! These may not seem like a lot of time saving but once you start meal prepping like this, you will find the amount of time saved is huge! Busy families need every 5-10 minutes of spare time they can find.

  1. Measure out and put in containers the broth 
  2. Pre-cut the onions
  3. Measure out and put in containers the spices. 
  4. Pre-soften the squash. Follow the instructions above in the first step and then allow it to cool. Place in the fridge and follow instructions when you are ready to cook a day or two later. 

Recipe FAQ

How long will this last in the refrigerator?

I would only keep it 3-4 days.

Do I need to peel the squash?

Yes. After the squash steams in the Instant Pot, the skin will easily peel off.

🥣 Related Recipes

  • Instant Pot Chicken Noodle Soup – Gluten Free {40 Minutes}
  • Instant Pot Tomato Florentine Soup {40 Minutes}
  • Instant Pot Eggnog {20 Minutes}
  • Easy Instant Pot Spanish Rice {30 Minutes}

Tried this recipe? Please leave a star ⭐️⭐️⭐️⭐️⭐️ rating in the recipe card below and/or a review in the comments section further down the page. You can also stay in touch with me through social media by following me on Instagram, Pinterest, and Facebook!

Bowl of squash soup with two apples and the instant pot

Instant Pot Butternut Squash Soup {30 Minutes}

This delicious and very quick squash soup is extremely easy and delicious. There aren't a lot of ingredients, and you'll make this in no time flat!
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Print Pin Rate
Course: Main Course, Soup
Cuisine: American
Diet: Vegan, Vegetarian
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 8 cups
Calories: 73kcal
Author: Ginny

Equipment

  • Instant Pot

Ingredients

  • 1 Butternut Squash about 5lbs
  • 1 tbsp Coconut Oil
  • 1 Onion minced
  • 3 Garlic Cloves sliced
  • 4 cups Broth your choice
  • 1 tsp Nutmeg
  • 1 tsp Paprika
  • ½ tsp Cayenne Pepper
  • Salt and Pepper to taste

Instructions

  • Cut the squash into quarters.
  • Place one cup of water in the Instant Pot and insert the trivet.
  • Set the squash on the trivet (try to avoid touching the flesh of the squash to the metal pot).
  • Secure the lid on your Instant Pot and select Manual setting for seven minutes.
  • Naturally release the pressure.
  • Carefully remove the squash and empty out the water. Remove the seeds and strings.
  • Place the oil in the Instant Pot on the Sauté setting.
  • Add the onion once the oil is hot and sauté two minutes, then add the garlic for one minute.
  • While the onion is sautéing, mash the butternut squash in a food processor or sturdy blender.
  • Turn off the sauté setting and add in all other ingredients.
  • Secure the lid and select the stew/soup setting for 10 minutes.
  • Naturally release the pressure.

Notes

Refrigerate for 3-4 days. 
Freezer Instructions: Prepare the soup according to directions and allow it to cool completely. Once cooled, place in quart sized freezer safe Ziploc bags and seal. Lay flat in the freezer. Remove from the freezer when they are frozen solid and label.
Meal Prep Instructions: Measure out and put in containers the broth. Pre-cut the onions. Measure out and put in containers the spices. You could pre-soften the squash as an idea as well. Follow the instructions above in the first step and then allow it to cool. Place in the fridge and follow instructions when you are ready to cook a day or two later. 

Nutrition

Serving: 1cup | Calories: 73kcal | Carbohydrates: 14g | Protein: 1g | Fat: 2g | Saturated Fat: 2g | Sodium: 475mg | Potassium: 360mg | Fiber: 2g | Sugar: 4g | Vitamin A: 10391IU | Vitamin C: 21mg | Calcium: 50mg | Iron: 1mg
Tried this recipe?Mention @savorandsavvy or tag #savorandsavvy!
Instant Pot Butternut Squash Soup {30 Minutes}
« Instant Pot Lemon Bundt Cake {35 Minutes}
Air Fryer Sweet Asian Chili Chicken Wings {25 Minutes} »

About Ginny

Hi! My name is Ginny and I know how busy life can be! I am a mom working hard to prepare healthy meals for my family that is always on the go!

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Family Photo Hi! My name is Ginny and I know how busy life can be! I am a mom working hard to prepare healthy meals for families on the go! Read More...

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