Healthy Butternut Squash Soup

Butternut Squash soup is one of my all-time favorites! I love the rich, creaminess paired with the crunch of pumpkin seeds placed on top. For this recipe, I’ve used full-fat canned coconut milk in place of heavy cream, though you can certainly opt to use the heavy cream if you wish! I’ve found coconut milk (only the full-fat kind) to be a great substitution for heavy cream, and it only adds a tiny hint of coconut flavor. I hope that you love this recipe as much as I do!

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Dairy-Free Instant Pot Butternut Squash Soup

This creamy, delicious butternut squash soup uses only fresh, whole ingredients and is dairy free, without sacrificing any of the flavor.
Course Main Course


  • Pressure cooker
  • Blender or immersion blender


  • 1 medium size raw butternut squash, skin peeled, cubed
  • 1 cup pumpkin puree
  • 1/2 cup full fat coconut milk
  • 4 cloves garlic peeled and minced
  • 1 carrot peeled and diced
  • 1 Granny Smith apple chopped into small bits
  • 2 cups chicken stock use vegetable stock to make vegan
  • 1 white onion diced
  • 1/2 tsp sea salt
  • 1/2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/2 tsp cayenne
  • 1/2 cup pumpkin seed for garnish only


  • Peel butternut squash, cut each end off, then carefully slice down the middle and remove seeds
  • Cut both halves of the squash into roughly 1 inch rectangles
  • On your Instant Pot, select “Sauté” setting, add 1 tbsp olive oil to heated pan, and sauté garlic, onion, apple, carrot and squash for roughly 5-10 minutes or until the vegetables have begun to soften.
  • Next, add remaining ingredients  except creamer, to Instant Pot
  • For Instant Pot, close lid and seal the vent
  • Using Manual, select High Pressure and adjust to 15 minutes cook time, cook
  • Turn the vent to release the steam and once finished, use either an Immersion blender OR transfer 2 parts to your regular blender (be careful, it is hot!)
  • Blend until smooth
  • Add heavy cream and blend an additional 30 seconds to 1 minute


If not using an Instant Pot, simply use a stock pot and follow the directions, however your cook time will be about double. 

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