This roasted butternut squash soup can be made on the stovetop or in the Instant Pot. It’s super creamy (without the cream) & full of delicious roasted butternut squash, fabulous spices, and fresh ingredients. The soup is dairy free, paleo, Whole30 compliant and can be made vegan, too.
Why this roasted butternut squash soup is the best
- It can be made both on the stove top and in a pressure cooker like the Instant Pot.
- The soup is flavor forward with classic ingredients like: roasted butternut squash, broth, and fresh lemon juice.
- It is filling without extra protein added.
- The soup freezes extremely well and is the perfect addition to meal prep.
- You can get creative with your favorite spices as add-ins. Some ideas are: cayenne pepper, cinnamon, thyme, etc.
Can I make this butternut squash soup in the Instant Pot?
ABSOLUTELY. I have provided instructions on the recipe card for both the stove top and for in the Instant Pot.
You guys, this roasted butternut squash soup recipe was something that I posted three years ago. I am going to go ahead and leave most of my writing alone, but I'll be sure to update you all towards the middle of the post 😉
This soup makes me think of fall and winter, simultaneously. What’s better than making a simple yet flavorful soup? Nothing that I can think of.
I just prefer not to share creamy roasted butternut squash soup, okay? Okay- glad that’s settled. What I love about this recipe, in particular, is how low maintenance it is to whip up.
What do I need to make this butternut squash soup?
All you will need to do is turn on your oven to roast the squash and a high-speed blender or immersion blender to mix everything together.
You don’t need to let this soup sit on the stove for hours and hours to develop flavor!
Can we all start cheering for saving time and energy in the kitchen?’
Want to know why butternut squash soup is better than the rest? It’s because butternut squash is pumpkin’s brother from another mother.
The flesh looks the same and they both have that sweet, nutty taste.
Anything that reminds of me pumpkin is a winner in my recipe book. Yes, I have a recipe for pumpkin soup already, and it is absolutely fabulous! 😉
How to make roasted butternut squash soup
These are instructions for the Instant Pot. You can find stovetop instructions on the recipe card as well.
Preheat the oven to 425 degrees Fahrenheit and adjust the oven rack to the middle position. Line a baking sheet with parchment paper and set aside.
Place the butternut squash on the baking sheet and drizzle with roughly 2 tablespoons of extra virgin olive oil. Using your hands, rub the oil all over the inside and outside of the squash and sprinkle both sides with salt and pepper, to taste.
Turn the squash flesh side down and roast until it is tender and completely cooked through, approximately 40-50 minutes depending on the thickness of your squash. Set the squash aside until it’s cool enough to handle, roughly 15 minutes. Use a large spoon to scoop out the seeds and discard. Transfer the flesh into a large bowl and discard the skin.
Turn on Instant Pot and hit the “sauté” button. Let heat up for 2 minutes and add the last tablespoon of oil. Add chopped shallot, onions, and salt. Cook, stirring often, until the shallot and onions have softened and are starting to turn golden, about 4-5 minutes. Add the garlic and cook until fragrant, about 30 seconds, stirring frequently.
Add butternut squash into the pot with broth and spices. Put the lid on and turn the valve to “sealing.” Hit the “manual” button, and make sure it is set to “high pressure.” Set the time to 5 minutes. Let the pressure release naturally for 10 minutes when it is done. Carefully switch the valve to “venting” and let the rest of the steam escape
Once it is done, carefully remove the lid, and blend with an immersion blender or transfer to a regular blender pitcher. Add butter and lemon juice. Blend well once more. Taste the soup and add more salt and pepper to your taste preference. Serve hot.
I really can polish off an entire pot of creamy homemade butternut squash soup. You’re welcome to come over and watch me do so. I’m not shy.
How many people can I serve with this soup?
This recipe will yield about 4 nice sized bowls of soup. If you are inviting guests over, I recommend you double it. Like I said, you will want to keep it to yourself.
If you've got yourself geared up for starting a Whole30 soon or need inspiration for easy weeknight meals or one pot soup deliciousness, look no further.
The roasted butternut squash soup will become the entire family's favorite, I can pretty much guarantee it.
More healthy Fall soup recipes you will love:
Instant Pot White Chicken Chili
Dairy Free Cream of Mushroom Soup
Instant Pot Chicken and Rice Soup
Roasted Butternut Squash Soup
Ingredients
- 1 large butternut squash halved vertically and seeded, about 3 pounds
- 3 tablespoons extra virgin olive oil divided (see instructions)
- 1 large shallot diced
- 1/2 large yellow onion diced
- 1 1/2 teaspoons sea salt
- 6 garlic cloves pressed or minced
- 4 cups bone broth or vegetable broth
- 1/8 teaspoon ground nutmeg
- 2 tablespoons grass-fed butter substitute avocado oil for vegans
- 1/2 lemon juiced
- sea salt to taste
- black pepper to taste
Instructions
Stove Top
- Preheat the oven to 425 degrees Fahrenheit and adjust the oven rack to the middle position. Line a baking sheet with parchment paper and set aside.
- Place the butternut squash on the baking sheet and drizzle with roughly 2 tablespoons of extra virgin olive oil. Using your hands, rub the oil all over the inside and outside of the squash and sprinkle both sides with salt and pepper, to taste. Turn the squash flesh side down and roast until it is tender and completely cooked through, approximately 40-50 minutes depending on the thickness of your squash. Set the squash aside until it’s cool enough to handle, roughly 15 minutes. Use a large spoon to scoop out the seeds and discard. Transfer the flesh into a large bowl and discard the skin.
- In a soup pot, heat up 1 tablespoon of oil until simmering. Add the chopped shallot, onion and salt. Cook, stirring often, until the shallot and onions have softened and are starting to turn golden, about 4-5 minutes. Add the garlic and cook until fragrant, about 30 seconds, stirring frequently.
- Add the butternut squash into the pot with the broth and spices. Let the mixture come to a boil over medium heat. Transfer the soup into the pitcher of a high-speed blender or use an immersion blender. Blend on the soup setting or medium-high speed until it is creamy throughout.
- Add the butter and lemon juice. Blend well once more. Taste the soup and add more salt and pepper to your taste preference. Serve hot.
Instant Pot
- Preheat the oven to 425 degrees Fahrenheit and adjust the oven rack to the middle position. Line a baking sheet with parchment paper and set aside.
- Place the butternut squash on the baking sheet and drizzle with roughly 2 tablespoons of extra virgin olive oil. Using your hands, rub the oil all over the inside and outside of the squash and sprinkle both sides with salt and pepper, to taste. Turn the squash flesh side down and roast until it is tender and completely cooked through, approximately 40-50 minutes depending on the thickness of your squash. Set the squash aside until it’s cool enough to handle, roughly 15 minutes. Use a large spoon to scoop out the seeds and discard. Transfer the flesh into a large bowl and discard the skin.
- Turn on Instant Pot and hit the “saute” button. Let heat up for 2 minutes and add the last tablespoon of oil. Add chopped shallot, onions, and salt. Cook, stirring often, until the shallot and onions have softened and are starting to turn golden, about 4-5 minutes. Add the garlic and cook until fragrant, about 30 seconds, stirring frequently.
- Add butternut squash into the pot with broth and spices. Put the lid on and turn the valve to “sealing.” Hit the “manual” button, and make sure it is set to “high pressure.” Set the time to 5 minutes. Let the pressure release naturally for 10 minutes when it is done. Carefully switch the valve to “venting” and let the rest of the steam escape. Once it is done, carefully remove the lid, and blend with an immersion blender or transfer to a regular blender pitcher. Add butter and lemon juice. Blend well once more. Taste the soup and add more salt and pepper to your taste preference. Serve hot.
Nutrition
Hi! I’m Monica – recipe developer, matcha addict and lover of all things chocolate, kombucha and any & all puns. I am also the blogger, real food lover, & bonafide hustler behind the blog ‘The Movement Menu.’ I’m so excited to welcome you to my happy space, where my appreciation of creative recipes and healthy & mindful eats come together to inspire you to live a healthy, balanced life.
I love this recipe. My 3 1/2 yr. old grandson loves it as well as his mom.
I also love the fact you can use the stove top or instant pot to cook it. I usually bake the butternut squash in the oven, let it cook down then spoon out the good squash and leave it in the fridge and cook the next day. Easy to prepare. Thank you
Not Whole30 approved (butter is not allowed).
Hi there! The soup is actually Whole30 compliant... right next to the butter ingredient, it says "or 2 tbsp avocado oil" you could also use ghee.
Hi love your recipes! I am confused, was this recipe changed? The version I have from you and have been making for years used canned coconut milk, do you still have this recipe?
Great soup! I’ve made it 4 times so far this winter. I add some cinnamon and a touch of maple syrup. It’s delish!
I love all your butternut squash recipes! This foccacia looks amazing!
This is the first butternut squash soup I’ve made or eaten and it won’t be the last time, was even toddler approved!
Although I rarely alter a recipe, this time I was trying to replicate a butternut squash soup recipe from my favorite soup place in Milford, Connecticut. I used chicken stock since we didn’t have any vegetables stock and substituted honey for the maple syrup. Although the soup was very flavorful, it definitely didn’t have the sweet flavor that I was trying to achieve so I added some brown sugar with so-so results. Next time I shall leave out the garlic, red pepper flakes, definitely use vegetable stock.
Thank you for publishing the main recipe. It was creamy & the house smelled wonderful. 🥣
That makes me oh so happy to hear!!!!! I'm sorry it wasn't sweet enough for you. I wanted this soup to be whole30 compliant if possible. I'm glad you were able to enjoy it though!
So good! I did a little less broth to make it even more creamy/thick. Also toasted some pumpkin seeds to go on top!!
That sounds freaking delicious- love it!
Husband bought a certain well known eatery’s autumn soup from a big box store. Ooh, too sweet! So I used this recipe minus the maple syrup to make a lovely concoction we liked much better. You saved the day and the soup!
Yay, yay, yay! That makes me oh so happy to hear! Enjoy 🙂
This soup was delicious! Great recipe!
Thank you so much. I love it, especially as it starts to get colder out! 🙂
I love this soup!!!! It is the best Butternut soup yet.
I could taste that the squash had been roasted. Such a nice soup! Thank you
That's amazing- so happy you enjoyed it!!!