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Home » Blog » Recipes » Instant Pot Butternut Squash Soup (Whole30, Dairy Free)

Instant Pot Butternut Squash Soup (Whole30, Dairy Free)

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Got an Instant Pot and looking for a cozy paleo soup recipe that’s perfect for fall and winter? This Instant Pot Butternut Squash Soup is super easy to make, super bacon-y, and Whole30-friendly!

A collage of the cooking steps to make Whole30 and paleo Instant pot butternut squash soup.

Shortcuts to deliciousness

By using an Instant Pot, you can speed up the cooking process and concentrate the flavor of the butternut squash—which means you can skip the extra step of roasting the squash that many recipes call for! Plus, this recipe includes flavor and/or texture boosters—crispy bacon bits, Magic Mushroom Powder, and aged balsamic vinegar—all of which will level up this winter soup to dinner party-worthy fare, even if the only fancy pants person slurping it up is YOU.

Can you make this soup in a slow cooker?

If you don’t own an Instant Pot or pressure cooker, you can make this soup in a Crock-Pot: dump all the ingredients (except for the bacon and balsamic vinegar) into a slow cooker and cook on low for about 6 hours. Crisp up the bacon on the stovetop or in the oven and add the bacon bits and a drizzle on the balsamic vinegar when you ladle it up.

Honestly, the hardest part of this recipe is peeling and hacking up the squash! Even with that, I’ve got you covered—simply follow the steps below and you’ll end up with a big bowl of butternut squash cubes!

How to cut up a butternut squash

  • Cut the ends off of the butternut squash with a chef’s knife. Next, use a small paring knife to cut the squash in half crosswise, at the point where the squash bulges out.

A four-picture shot of someone cutting a butternut squash. Cut the two ends off with a chef's knife and then use a paring knife to cut it in half crosswise.

  • Use a sharp vegetable peeler to remove the skin from the butternut squash. Cut the bulbous part of the squash in half and scoop out the seeds.

Four pictures that show the steps on how two peel and deseed a butternut squash.

  • Cut the squash up into cubes and wedges of approximately the same size. Done!

A person in a red apron is cutting a butternut squash into cubes.

Do you need to wear gloves to cut up butternut squash?

Maybe. After cutting up a bunch of squash to create and (repeatedly!) test this recipe, the skin on my hands turned orange and they felt like I had a tight pair of gloves on—but ones that wouldn’t wash or peel off. Apparently, I got butternut squash (cucurbita moschata) dermatitis!

I always noticed this reaction happening after I cut butternut or acorn squash, but I always thought it was just the squash sap discoloring my skin. This time, my reaction was more severe and my skin started itching and cracking. If your skin is sensitive to the butternut squash sap, wear some gloves before you cut it up!

Is there a quick fix?

There really isn’t a fast cure for “squash hands” — you just have to moisturize and softly exfoliate with a wet hand towel. For most folks, the effects just go away after a couple of days. Also, the skin reaction doesn’t mean you can’t eat squash. I can eat it with no issues as long as the squash has been cooked—and I’m so glad because I love it!

Time to make easy Instant Pot Butternut Soup!

Serves 6

Ingredients:

  • ¼ pound bacon, cut crosswise into ¼-inch strips
  • 1 large onion, diced
  • 6 garlic cloves, smashed and peeled
  • 1 medium butternut squash (about 3 pounds), peeled, seeded, and cut into 1-inch chunks
  • 3 cups bone broth or chicken broth
  • 2 teaspoon Magic Mushroom Powder or Diamond Crystal kosher salt
  • Aged balsamic vinegar

Equipment:

  • Chef’s knife
  • Cutting board
  • Vegetable peeler
  • Instant Pot
  • Silicone spatula
  • Measuring cups
  • Measuring spoons
  • Immersion blender
  • Ladle

(All of my favorite kitchen tools are listed here on this page.)

Method:

Turn on the sauté function on the Instant Pot and drop in the bacon bits when the metal insert is hot.

Adding thinly sliced bacon to an Instant Pot set on the sauté function.

Cook the bacon for about 10 minutes or until crispy, stirring every few minutes. Use a slotted spoon to transfer the bacon bits to a paper towel-lined plate.

Sautéing bacon bits in the metal insert of an Instant Pot until crispy and then removing them with a slitted spoon to a paper towel-lined plate.

Add onions and garlic to the bacon drippings and cook for 1 to 2 minutes.

Using a stainless steel scraper to transfer diced onions to an Instant Pot to make paleo butternut squash soup.

Stir in the cubed squash, broth, and Magic Mushroom Powder.

A person is adding Magic Mushroom Powder to an Instant Pot filled with broth and butternut squash.

Lock the lid on the Instant Pot and program it to cook for 7 minutes under high pressure.

Someone locking the lid on an Instant Pot to make Instant Pot butternut squash soup.

When the soup has finished cooking, release the pressure manually.

Someone releasing the pressure manually from an Instant Pot. An overhead shot of Instant Pot butternut soup before it is blended.

Taste the soup for seasoning and adjust if necessary. Then, grab an immersion blender to purée the soup until smooth and silky!

An overhead shot of an immersion blender in a pot of Instant Pot butternut squash soup.

Ladle the soup into bowls and drizzle aged balsamic vinegar and crispy bacon bits on top.

A black bowl is being filled with Instant Pot butternut squash soup. On the right the bowl of Whole30 soup is being topped with bacon bits and balsamic vinegar.

You can keep the soup in a sealed container in the fridge for up to 4 days or in the freezer for up to 4 months.

A black bowl filled with Instant Pot Butternut Squash Soup on a wooden cutting board.

Other Whole30-friendly Instant Pot soups to make:

  • Instant Pot Curried Cream of Broccoli Soup
  • Instant Pot Vegetable Soup
  • Instant Pot Chicken Pho

Looking for more recipe ideas? Head on over to my Recipe Index. You’ll also find exclusive recipes on my iPhone and iPad app, and in my cookbooks, Nom Nom Paleo: Food for Humans (Andrews McMeel Publishing 2013), Ready or Not! (Andrews McMeel Publishing 2017), and Nom Nom Paleo: Let’s Go! (Andrews McMeel Publishing 2021).


 PRINTER-FRIENDLY RECIPE CARD

A black bowl filled with Instant Pot Butternut Squash Soup on a wooden cutting board.
Print Recipe
4.92 from 12 votes

Instant Pot Butternut Squash Soup

Got an Instant Pot and looking for a cozy paleo soup recipe that’s perfect for fall and winter? This Instant Pot Butternut Squash Soup is super easy to make, super bacon-y, and Whole30-friendly!
Prep Time15 mins
Cook Time45 mins
Course: Soup
Cuisine: American
Keyword: Dairy-free, gluten-free, Instant Pot, nomnompaleo, paleo, Whole30
Servings: 6
Calories: 209kcal

Ingredients

  • ¼ pound bacon cut crosswise into ¼-inch strips
  • 1 large onion diced
  • 6 garlic cloves smashed and peeled
  • 3 pounds butternut squash peeled, seeded, and cut into 1-inch chunks
  • 3 cups bone broth or chicken broth
  • 2 teaspoons Magic Mushroom Powder or Diamond Crystal kosher salt
  • aged balsamic vinegar
US Customary - Metric

Instructions 

  • Turn on the sauté function on the Instant Pot and drop in the bacon bits when the metal insert is hot.
  • Cook the bacon for about 10 minutes or until crispy, stirring every few minutes. Use a slotted spoon to transfer the bacon bits to a paper towel-lined plate.
  • Add onions and garlic to the bacon drippings and cook for 1 to 2 minutes.
  • Stir in the cubed squash, broth, and Magic Mushroom Powder.
  • Lock the lid on the Instant Pot and program it to cook for 7 minutes under high pressure.
  • When the soup has finished cooking, release the pressure manually.
  • Taste the soup for seasoning and adjust if necessary. Then, grab an immersion blender to purée the soup until smooth and silky!
  • Ladle the soup into bowls and drizzle aged balsamic vinegar and crispy bacon bits on top.

Video

Notes

You can keep the soup in a sealed container in the fridge for up to 4 days or in the freezer for up to 4 months.
Tried this recipe?Mention @nomnompaleo or tag #nomnompaleo!

Nutrition

Calories: 209kcal | Carbohydrates: 29g | Protein: 9g | Fat: 8g | Fiber: 5g
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Reader Interactions

Comments

  1. Lisa says

    August 11, 2020 at 2:30 pm

    Can I use frozen, peeled and cubed butternut squash? If so, how much (oz.) and will the cook time need to change if I put it in when frozen?

    Reply
  2. HomeGreens says

    August 11, 2020 at 2:30 pm

    Hey- how can I make this Low FODMAP and still get a great taste? (omit onion, garlic..) Love your recipes, thank you!

    Reply
  3. Pearson’s Grandmama says

    August 11, 2020 at 2:30 pm

    I found the easiest way to peel a butternut squash is to poke holes all over it with a fork and nuke it in the microwave for 5 minutes. You do have to wait for it to cool, but it’s really easy to peel and cut up after that.

    Reply
    • nomnompaleo says

      August 11, 2020 at 2:30 pm

      Thanks for the tip!

      Reply
  4. Kim says

    August 11, 2020 at 2:30 pm

    Hi Michelle,
    In your opinion would this work with delicata squash? I have intolerances to butternut, acorn pumpkin etc. The only one I’ve found that I’m ok with is delicata.
    Thanks.

    Reply
  5. Lindsay Webb says

    August 11, 2020 at 2:30 pm

    This is delicious! My butternut squash was on the small side so I added a sweet potato. The depth of flavor is 👍🏼👍🏼!

    Reply
  6. Lyllian K Rose says

    August 11, 2020 at 2:30 pm

    Can you give a stove top version please? I don’t have an instapot,,, thanks!!

    Reply
  7. Choirgirl21 says

    August 11, 2020 at 2:30 pm

    What does 3 lbs equate to approx in number/size of squash? And can this be doubled in the IP or will it be too much volume? Thanks!

    Reply
  8. Michele Vela says

    January 2, 2021 at 5:01 pm

    Can I use frozen squash?

    Reply
    • Michelle Tam says

      January 2, 2021 at 7:12 pm

      Yes! It will probably cook faster, too. Try 3 minutes under high pressure to see if they squash is fork tender.

      Reply
  9. Esmeralda says

    January 12, 2021 at 1:33 am

    What do you recommend for cutting back the sweet taste to this soup? By the way it was delicious but my daughter found it a bit too sweet for her preference.

    Reply
    • Michelle Tam says

      January 12, 2021 at 6:01 pm

      Maybe cut the amount of squash and add some cauliflower in place of it?

      Reply
  10. Mary Diddell says

    January 20, 2021 at 10:57 pm

    Made this and it’s delicious! Are the calories listed for the entire amount? Or is it 209 cal per serving?
    Thank you!

    Reply
    • Michelle Tam says

      January 21, 2021 at 11:32 pm

      All the nutrition facts are for per serving, not for the entire amount.

      Reply
  11. Chris says

    March 6, 2021 at 2:14 pm

    5 stars
    This was so good! The mushroom powder definitely made a huge difference in making the soup more savory.

    Reply
  12. Madeline Lee says

    November 5, 2021 at 11:45 am

    5 stars
    Used less veggie stock as my first attempt was very thin. I use two pounds of squash and 8 cups of stock- delicious!

    Reply
  13. Dawn says

    October 31, 2022 at 1:18 am

    5 stars
    Made this today with a butternut squash I had received as part of our CSA box. My husband doesn’t like squash but, I do. Soup was the perfect answer as to how to use the squash as I can store some in the freezer. It was easy to make and delicious! Thank you for yet another fabulous recipe.

    Reply

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