Perfect Butternut Squash Soup Recipe

My favorite soup this fall is the butternut squash soup.

With and Without Instant Pot

It’s finally the time of the year where we start making pumpkin and squash style soups. For Thanksgiving this year, I made the perfect butternut squash soup that delighted guests. They are simple to make, healthy and taste delicious. The customizabilty of this soup is also perfect for guests who have dietary restrictions such as vegan or gluten-free. You can add other ingredients such as carrots or other legumes for healthier varieties. If you haven’t purchased a butternut squash this season or wasn’t feeling inspired, this is the perfect, lazy recipe for you.

The hardest part of the recipe is removing the seeds from the squash and chopping squash.


Butternut squash 1-2
Yellow onion
Rosemary (ideally fresh)
Olive oil
Vegatable broth
Black pepper
Nut meg
Cayenne pepper (my personal favorite, but not for those who are sensitive to spicy flavors)
Chopped parsley
Baguette/Grilled Cheese sandwiches
5 tablespoons of light cream or coconut milk


I like to make my butternut squash in the instant pot, a speed pressure-cooker. If you don’t want to use an instant pot, follow the instructions below.

I cook my soup in the instant pot and before blending the soup does not look appetizing!

 Without instant pot:

  1. Cut butternut squash in half and remove seeds thoroughly
  2. Preheat oven to 425 degrees fahrenheit and line a baking sheet or parchment paper. Place butternut squash ion the baking sheet and lightly drizzle with olive oil. Rub the oil over sides and sprinkle salt and pepper over butternut squash
  3. Roast squash until completely thorough. I like to use a spoon to ensure the texture is soft and mushy
  4. Once soft enough, remove squash from oven and set aside.
  5. In a large stock pot, heat up 1 tablespoon olive oil over medium heat, then add chopped onions to pot and stir. Once onion has softened add garlic and ginger and cook until fragrant.
  6. Transfer all ingredients to a blender and blend until smooth
  7. To the same blender, scoop out softened butternut squash once cooled from oven. Then blend again
  8. Add nutmeg, more ground black pepper, cinnamon, cayenne pepper (if desired) intot he blender and blend again
  9. Transfer all to a large stockpot and on medium heat add vegetable broth. If non-vegan, can add some coconut milk or light cream for a creamier flavor and texture.
  10. Add rosemary leafs (fresh)
  11. Garnish with parsley and serve with baguette or toasted bread/grilled cheese for a hearty and healthy meal.

If you have an instant pot and want to make a faster version of the above soup, follow the instructions below.

With instant pot:

  1. Cut butternut squash in half and remove seeds thoroughly
  2. Chop onions, garlic, ginger
  3. Heat a pan with olive oil and add chopped onions, garlic, ginger and cook until fragrant (3 minutes)
  4. Add fragrant ingredients into instant pot along with nutmeg, cinnamon, vegetable broth
  5. Add butternut squash (diced) to the instant pot mixture
  6. Set instant pot to the high pressure cook setting for 8 minutes and allow it to naturally release steam after 8 minutes
  7. Once steam has been released, scoop ingredients into a blender. Add fresh rosemary herb.
  8. Blend until smooth
  9. Add light cream or coconut milk if desired
  10. Add cayenne pepper if desired
  11. Garnish with parsley and serve with baguette or toast/grilled cheese sandwiches



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