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butternut squash soup in front of an instant pot

Instant Pot Butternut Squash Soup

A creamy, healthy, and delicious Instant Pot Butternut Squash Soup you can make in in 45 minutes that you will want all winter long!
5 from 17 votes
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Prep Time: 25 minutes
Cook Time: 20 minutes
Total Time: 45 minutes
Servings: 6 servings
Calories: 166kcal
Author: EmilyFabulous



  • 2 tbsp butter (or olive oil if making vegan)
  • 1 medium onion, chopped
  • 2-3 cloves garlic, chopped
  • 1 2.5 lb butternut squash
  • cup carrots, cut into sticks or pieces (1-2 carrots)
  • 2-3 cups vegetable stock (or chicken stock if not making vegetarian)
  • teaspoon cayenne pepper
  • teaspoon freshly ground nutmeg (or ground nutmeg)
  • teaspoon ground cinnamon
  • fresh sage (2 large leaves or 8-10 small leaves)
  • ½ teaspoon fresh oregano (leaves removed from stems)
  • ½ teaspoon kosher salt
  • ½ teaspoon freshly ground black pepper
  • cup heavy cream (can sub coconut milk for vegan)
  • fresh pomegranate seeds optional garnish
  • fresh chives or green onion optional garnish


  • Clean, peel and chop the butternut squash into cubes. Chop the onion, garlic, and carrots.
  • Set the Instant Pot to SAUTE and add 2 tbsp butter. Once the butter has melted, add the onions and cook for 5 minutes. Add the chopped garlic and cook for an additional minute, stirring often so the garlic doesn't burn.
  • Pour in 1 cup stock and use your spoon to scrape off the brown bits off the bottom of the pot. This will enhance the flavor of the soup and make clean-up easier.
  • Add the squash, carrots, additional stock, cayenne pepper, cinnamon, nutmeg, sage, oregano, salt, and pepper. Secure the lid on the Instant Pot and close the steam valve. Set the Instant Pot to pressure cook HIGH for 10 minutes. After the cycle is complete, allow the steam to naturally release for 10 minutes and then manually release the rest.
  • In batches, carefully add the ingredients to a blender and blend until smooth. Be careful, the ingredients are HOT! Alternatively, you can use an immersion hand blender right in the Instant Pot.
  • Return the soup to the Instant Pot and stir in the heavy cream. Taste for any seasoning needs and add additional salt or pepper if needed. Serve with optional garnishes.


  • This recipe will yield about 10 cups.
  • Store any leftover soup covered in the fridge for 4-5 days or freeze for up to 6 months in a freezer-safe container. Make sure the soup has fully cooled before freezing and leave room in the container for expansion. 
  • This recipe will work with any type of electric pressure cooker, not just the Instant Pot. 
  • Always read the instruction manual that came with your Instant Pot or electric pressure cooker and follow all safety guidelines.


Serving: 1serving | Calories: 166kcal | Carbohydrates: 27.3g | Protein: 2.8g | Fat: 6.8g | Saturated Fat: 4.1g | Cholesterol: 19mg | Sodium: 479mg | Potassium: 798mg | Fiber: 5.1g | Sugar: 6.6g | Calcium: 116mg | Iron: 2mg

Any nutrition calculations are only estimates using online calculators. Please verify using your own data.