Instant Pot Butternut Squash Soup

Cozy up with a bowl of Instant Pot butternut squash soup! Creamy and rich, with a hint of sage flavor to contrast the nutty and slightly sweet butternut squash. The pressure cooker helps cook this soup quickly and in a hands-off way, and it tastes even better on day 2!

The Instant Pot makes soup so incredibly easy to prep because you no longer have to hang around the stove, stirring and making sure it doesn't boil over. From lentil soup to broccoli cheese soup, there are so many options you can make!

This soup is creamy and smooth, with a hint of sage that compliments the nutty and ever so slightly sweet butternut squash. It's perfect for a colder day, and stores so great for meal prep!

Recipe video

Watch the video below for step by step instructions for cooking this recipe. You can find more recipe videos on my YouTube channel.

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Ingredient notes

• butternut squash- this soup makes a big batch and you're going to need a *large* butternut squash, or two small ones.
• milk- if you are vegan, swap the milk for unsweetened almond milk or coconut milk
• sage leaves- I've used dried whole sage leaves here, you can use an equal volume of fresh; if using ground sage, use ½ teaspoon
• maple syrup- consider this optional; I love the teeny bit of sweetness it adds, but you can definitely leave it out!

Fresh butternut squash is best

I absolutely love the convenience of frozen cubed butternut squash, but I find the flavors end up diluted. For the absolute best flavor, use fresh butternut squash.

Prepping your squash

1. Start by cutting the ends of the squash, then cut it into 2 pieces across the middle.
2. Use a vegetable peeler and peel the skin off the butternut squash. If you see green fibers, peel a second layer off.
3. Next, use a spoon to scoop the seeds out the squash. Some people like to save the seeds for roasting.
4. Finally, use a sharp knife to cut the butternut squash into 1 inch cubes.

Here's a great step by step tutorial showing exactly how I recommend you peel and cut a butternut squash.

Step by step directions

1. Sauté the onions- cooking our onions first helps build the flavor base of this soup- it concentrates the natural sugars in the onions and brings out a delicious savory flavor. Add olive oil to the stainless steel inner pot of the Instant Pot and select the sauté function. Cook for 5-7 minutes, stirring frequently, until they are soft and translucent.
2. Add the rest of the ingredients- add the carrots, squash, sage leaves, salt, stock and maple syrup. Do not add the milk! Put the lid on the pot, set the valve to 'sealing' and pressure cook on the high pressure setting for 5 minutes.
3. 10 minute natural pressure release- when the Instant Pot beeps after completing the cooking cycle, let it sit for 10 minutes. At this point, you can carefully switch the steam release handle to the 'venting' position, releasing any remaining pressure in the pot.
4. Add milk & puree- the last step is to add the milk and blend the soup until creamy. I am using an immersion blender, but you can also work in batches to puree it in a stand blender. Blend for several minutes to get a luxuriously creamy texture!

Recipe tips

Models that work

This recipe was tested in both a 6 quart Instant Pot and an 8 quart Instant Pot, and worked well in each (though the 6 quart is quite full). I have not tested in a mini and you will need to cut the recipe down by at least half.

Natural pressure release

I like to allow soups cooked in the Instant Pot to naturally depressurize for at least 10 minutes, as this helps the liquids settle. If you do a quick pressure release, you'll risk the liquid spewing out the valve.

To do a natural pressure release, simply let your Instant Pot sit for 10 minutes after the cook cycle has completed. Set a timer for 10 minutes, and when the time is up, carefully move the steam release handle into the ‘venting’ postition.

For more information on quick versus natural pressure release, check out Instant Pot 101.

Blending the soup

I highly recommend using an immersion blender to puree the soup; it's convenient and quite effective! If you don't have an immersion blender, you can work in batches to puree it in a stand blender. Blend for 1-2 minutes to get it ultra smooth and creamy.

Time to come to pressure

One thing to note about cooking large volumes in the Instant Pot is that it will take some time to come to pressure; for this soup it takes at least 20 minutes for your pot to come to pressure, so make sure to factor that into your prep time. I find the benefit of the pressure cooker is that you don’t have to babysit or stir the soup while it cooks, which frees you up to do other things.

Storage + Reheating

Here’s how to store butternut squash soup after cooking:

• Fridge– store in an air tight container for up to 4 days
• Freezer– freeze in a glass or plastic freezer jar for up to 3 months; make sure it is completely cooled before freezing
• Thaw– thaw for 48 hours in the fridge, or immerse the jar partially in cold water for a few hours to speed the process
• Reheat– heat on medium heat in a pot on the stove; stir occasionally until warmed through

Check out my favorite freezer containers.

More healthy Instant Pot recipes

• Instant Pot Tuscan Chicken Stew
• Instant Pot Lemon Garlic Chicken Thighs
• Spicy Instant Pot Thai Chicken Curry
• Instant Pot Taco Meat
• Perfect and Tender Instant Pot Broccoli
• Fluffy Instant Pot Basmati Rice