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Instant Pot Butternut Pumpkin Soup

Instant Pot Butternut Pumpkin Soup is a beautiful, healthy soup made with pureed butternut and pumpkin squash, almond milk and a variety of aromatic spices. This is a light, creamy soup with a hint of curry, apple cider and honey sweetness that warms you through.

This soup is versatile and can be made with or without pumpkin. If you choose not to use pumpkin, simply use more butternut squash. It is full of delicious nutrients and pairs well with Fresh Whole Wheat Bread, our Homemade Sourdough Pretzels, or finished with a dainty Maple Date Bar.

Instant Pot Butternut Pumpkin Soup
Instant Pot Butternut Pumpkin Soup

Many of our know, we organically grow lots of our own food and enjoy creating recipes that are delicious and sustaining. Squash is a wonderful vegetable to include in your garden as it is nutritious, versatile, and can be made into savory and sweet dishes. Butternut squash is an especially wonderful squash that has a nutty, sweet flavor profile and a creamy texture.

Butternut Squash
Butternut squash from our garden

How healthy is Butternut Squash soup?

Butternut squash is filled with antioxidants, vitamins C and E, magnesium and potassium. Just one cup of soup is delivering healthy nutrients to your body that is shown to fight against inflammation and a variety of other chronic diseases.

When you add aromatic spices and herbs to your soup such as curry and cinnamon you are aiding in digestive health and reaping the benefits of their warming, soothing properties.

It is easy to quickly cook and prepare any squash in the Instant Pot. The video shows you how!

Does Butternut Squash need peeling for soup?

The decision to peel your squash before eating is mostly personal preference. Most squash skins are edible once cooked, but many prefer to remove the skin for a lighter, creamier consistency. If you choose to leave the skins simply wash the squash well, cut it in half lengthwise and scoop out the seeds, roast them face down on a baking sheet and add them to your recipe. If you are making a soup you can use an immersion blender to combine everything.

We prefer to take the skins off of our squash when making a soup, but peeling raw squash is a difficult and time consuming task; this is where the Instant Pot comes in handy. You can of course boil the squash on the stove top, but it takes time, it is messy, and you do lose a lot of nutrients during the process. Cooking the squash in the Instant Pot is a mess free method that cooks the squash beautifully, retains a lot of the nutrients, and the peels come right off.

Instant Pot Butternut Pumpkin Soup
Cooking Squash in the instant pot takes very little time, is healthier and much easier than the stove top. The skins are so easy to pull off.

We have made roasted squash soups on the stove top for years and years. Roasting squash intensifies and sweetens the flavor beautifully, but it takes a lot longer than steaming in the Instant Pot. This is another preference decision, if you are wanting a deep, sweet flavor roasting the squash will give you that. But if you want a fuss free, light squash soup that is still scrumptious, consider using your pressure cooker.

Instant Pot Butternut Pumpkin Soup
Instant Pot Butternut Pumpkin Soup

We recommend using the liquid that remains after the squash is steamed to remove the skins. It is full of nutrients and a bounty of flavor that will enrich the soup immensely. Just be sure to wash the squash very well before putting them in the Instant Pot so that the liquid isn’t dirty.

Instant Pot Butternut Pumpkin Soup
Instant Pot Butternut Pumpkin Soup

We changed up the traditional Butternut Pumpkin Soup recipe to do this vegan version in the Instant Pot. We replaced the heavy cream with unsweetened almond milk and it delivers a creamy texture that we know you will love. If you prefer a more traditional soup base, simply use whatever dairy products you desire.

Instant Pot Butternut Pumpkin Soup
Instant Pot Butternut Pumpkin Soup is a healthy vegan soup made from either fresh or canned squash.

Does Butternut Squash cause bloating and flatulence?

Most winter squashes are full of soluble fiber which will slow the digestive tract and can be beneficial in helping to regulate blood cholesterol levels and prevent diabetes. It is important to remember that when you increase the amount of soluble fiber in your diet, flatulence, bloating and even diarrhea can occur. To lessen these side effects it is important to drink a lot of water and stay lightly active, which will stimulate your digestive tract.


Visit our post about pureeing sweet potatoes in the instant pot if you have further questions on the process.

There are several methods to make this pumpkin butternut soup so choose whatever works best for you. Assuming you have a fresh whole butternut and pumpkin, we are showing you the method to peel and puree the squash.

If you have either frozen thawed homemade puree or canned puree this recipe gets even easier. Skip the first instruction group entirely and hop down to the make the soup section.

Instant Pot Butternut Pumpkin Soup
Instant Pot Butternut Pumpkin Soup garnish with slivered dates, cinnamon or salt and pepper with a dollop of heavy cream or (for vegan) a non dairy milk of your choice.

Your Printable Recipe:

Instant Pot Butternut Pumpkin Soup
Yield: 8 servings

Instant Pot Butternut Pumpkin Soup

Prep Time: 45 minutes
Cook Time: 15 minutes
Total Time: 1 hour

Instant Pot Butternut Pumpkin Soup is a beautiful vegan, gluten free soup with pureed butternut and pumpkin squashes. A lighter soup with a bit of apple cider sweetness. Make it from whole butternut and pumpkin squash or prepared puree. Instructions included for both methods.


  • 1 medium sized Butternut Squash OR 8 cups butternut puree
  • 2-15 oz Cans Pumpkin Puree OR 1 Medium sugar pie pumpkin, or 4 cups fresh pumpkin puree
  • 1 1/2 Cup Water
  • 2 cups Vegetable Broth
  • 1 1/2 cup Apple Cider
  • 1 1/2 cups unsweetened almond milk
  • 2 tbsp Honey
  • 1 tsp Curry Powder
  • 2 tsp Cinnamon
  • 2 tsp Salt
  • 1/2 tsp Black Pepper

(for garnish)

  • 1/4 Cup Cream, or non dairy milk, Pumpkin Seeds and slivered dates all make good garnishes for this soup


To make squash puree in the instant pot from raw unpeeled squash.

  1. Cut the UNPEELED butternut and pumpkin into large chunks and place them into the instant pot on the insert tray or a steamer. Img 1010
  2. Pour 1 1/2 Cup water into the instant pot and lock the lid with the steam vent closed.
  3. Press the manual function on your instant pot and set the time to 5 minutes. Quick release. Instant Pot Butternut Pumpkin Soup
  4. Open the lid and remove the cooked squash pieces to a silicone matt or clean cutting board. (KEEP The COOKING WATER IN THE POT)
  5. Allow the squash to cool about 10 minutes(Or peel immediately using the silicone mitts to handle the squash). Remove peels easily with a knife.

To make the soup from Hot cooked peeled squash with retained water in the instant pot

  1. Return the puree to your instant pot with the retained cooking water and mash with a potato masher, electric mixer or immersion blender. Or blend the peeled chunks in your blender with the cooking water.
  2. In your instant pot, combine butternut squash puree, pumpkin puree, vegetable broth, apple cider with the retained cooking water already in your pot. 
  3. Stir the almond milk, honey and spices into the cooked soup.
  4. Serve if the soup is warm to your liking. Further warm the soup on saute function on high heat stirring often so it doesn't burn(or warm in your microwave a soup bowl at a time. (that's what we do).
  5. Garnish with pumpkin seeds, coconut  or almond milk and cinnamon as desired.

To make this soup using already PEELED uncooked squash chunks

  1. Add all ingredients to the instant pot-except any CANNED puree and garnishes 
  2. Lock the lid and seal the steam vent. Press the manual function and set for 10 minutes. Quick release. 
  3. Use an immersion blender to blend the soup smooth or put it through your blender in batches. Add in your canned puree if using and stir it all together.
  4. Garnish with date slivers, pumpkin seeds and non dairy Almond milk as you prefer.


The thickness of this soup is easily adjusted to suit your tastes. Simply increase the liquids or the squash amount as you prefer.

If using canned or frozen purees instead of fresh cooked and pureed squash with the cooking liquid retained. add an extra 1 1/2 Cups of water or broth to the soup or adjust the thickness to your preference

Nutrition Information



Serving Size

2 cups

Amount Per Serving Calories 341Total Fat 8gSaturated Fat 4gTrans Fat 0gUnsaturated Fat 4gCholesterol 12mgSodium 930mgCarbohydrates 66gFiber 16gSugar 27gProtein 8g

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Instant Pot Butternut Pumpkin Soup is a beautiful, healthy soup made with pureed butternut and pumpkin squash, almond milk and a variety of aromatic spices. This is a light, creamy soup with a hint of curry, apple cider and honey sweetness that warms you through.

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