Instant Pot Butternut Squash Soup (Whole30, Dairy Free)

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, gluten-free, and Whole30-compatible!

Make it quicker in an Instant Pot!

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 using roasted butternut squash that many recipes call for! Plus, this Instant Pot butternut squash soup 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 microwave 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 sharp knife. Next, use a small paring knife to cut the squash in half crosswise, at the point where the squash bulges out.

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.

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

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!

How do you treat squash hands?

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! (The easiest way to prevent squash hands is to purchase pre-cut butternut squash!)

How to make Instant Pot butternut squash soup

Turn on the saute 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 by turning the valve.

Taste the soup for seasoning and adjust if necessary. Then, grab an immersion blender to blend the soup until it’s a smooth and silky puree!

Ladle the soup into bowls and drizzle aged balsamic vinegar and crispy bacon bits on top. You won’t even notice that there’s no heavy cream in this dairy-free soup!

How to save leftovers

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

Other Instant Pot soup recipes

• Instant Pot Curried Cream of Broccoli Soup
• Instant Pot Vegetable Soup
• Instant Pot Chicken Pho
• Easy Hamburger Soup
• Chinese Beef Noodle Soup