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    Home » Recipes by Type » Dairy Free Recipes

    Published: Sep 21, 2020 · Modified: Sep 20, 2020 by Cathy · This post may contain affiliate links

    Home » Recipes by Type » Dairy Free Recipes

    Instant Pot Butternut Squash Soup with Apple

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    Butternut Squash Soup is smooth, velvety deliciousness in a bowl! Combining the autumn flavours of butternut squash, apple, and onion, it will warm your tummy and soothe your spirit. Make it easily by adding four main ingredients and some spices to your Instant Pot. You'll have hot, yummy soup in under 30 minutes!

    Butternut Squash and Apple Soup Made in the Instant Pot

    I like to make this soup often because it's so tasty and simple to make. Like Tomato Soup and Roasted Sweet Potato Soup, it's not only gluten free but also dairy free. The creaminess comes from the butternut squash. In fact, this is easily a vegan recipe if you make it with vegetable broth.

    What You'll Need

    ingredients for butternut squash soup with apple laid out with labels
    • Butternut Squash - This is a winter squash that tastes similar to pumpkin. If you're not keen on peeling and cutting it up, you can buy frozen butternut squash perfect for popping into this soup. However, with a little practice, you can cut up a half raw squash and prepare this recipe in 10 minutes.
    • Broth - I like to use my homemade bone broth for great flavour. Use vegetable broth if you want your soup to be vegan. You might need to adjust the amount of salt in your soup according to the level of seasoning in the broth you use.
    • Apple Juice - Sweet apple cider is a good option, too.

    How do you make butternut squash soup from scratch?

    How to Cut and Peel a Butternut Squash

    This method might seem fiddly until you try it. I really think that it's the quickest, easiest way to cut away the tough outer skin. I think I got the idea from Elaine, who writes Flavour & Savour. She has lots of great kitchen tips as well as good gluten free recipes over there.

    butternut squash cut open and spread out in various stages of peeling and chopping with a knife
    1. Cut the squash in half lengthwise.
    2. Cut each half into long thin wedges.
    3. Scoop out the seedy part in the centre.
    4. Chopping toward a cutting board with a sharp chef's knife, cut off the skin.
    5. Cut up the flesh into chunks as desired.

    How to Make the Soup

    Saute diced onions in hot oil in the Instant Pot or in a saucepan on the stovetop.

    sauteed, chopped onions in the bottom of an Instant Pot

    Add all of the remaining ingredients to the pot.

    spices sprinkle over chunks of butternut squash in Instant Pot

    Pressure cook for 10 minutes, or cook on stovetop until squash is soft.

    cooked chunks of butternut squash in liquid with spices in Instant Pot

    Puree the soup with a hand-held immersion blender or carefully, in batches, in an upright blender.

    immersion blender submerged in creamy golden soup in pot

    Serve your Instant Pot Butternut Squash Soup warm.

    Recipe FAQ's

    Can I roast butternut squash seeds?

    If you cut up a fresh butternut squash, you'll have some seeds you can roast for great flavour.

    Scoop the seeds out of the centre of the squash. Rinse off the gunk and debris. Spread them out on a foil-lined baking sheet and bake in preheated 275 F oven for 15 minutes.

    Can you freeze butternut squash soup?

    Butternut squash soup freezes well. Pour it into an airtight container, leaving some room for expansion, and freeze it for 3 or 4 months.

    Is butternut squash soup gluten free?

    This butternut soup is gluten free. The thing you need to watch out for is processed broth or soup stock. If you buy broth or stock, examine the label carefully for any sign of gluten. My gluten list tells you what to look for. The safest thing to do is to buy only soup that is labeled gluten free.

    Butternut Squash and Apple Soup

    What to Eat with Butternut Squash Soup

    • Gluten Free Garlic Bread Sticks
    • Seed Crackers
    • Flax Seed Crackers
    gluten list downloaded on mobile and printed on paper
    closeup angle of creamy golden soup in white bowl on blue tablecloth
    Print

    Instant Pot Butternut Squash Soup with Apple

    Combine the autumn flavours of butternut squash, apple, and onion; enhance it with great spices; and enjoy the fabulous, tasty goodness!
    Prep Time 10 minutes
    Cook Time 15 minutes
    Total Time 25 minutes
    Servings 4 cups
    Calories 137kcal
    Author Cathy

    Equipment

    • Chef Knife
    • Instant Pot
    • Immersion Blender

    Ingredients

    • 4 cups (500 g) butternut squash cubes (about ½ an average squash)
    • 1 medium yellow cooking onion diced
    • 1 tablespoon (15 ml) coconut oil
    • 1 cup (250 ml) apple juice
    • 1 cup (250 ml) bone broth (Use vegetable broth for vegan.)
    • ½ teaspoon (3 g) sea salt vary according to seasoning in your broth
    • ¼ teaspoon (0.58 g) ground black pepper
    • ⅛ teaspoon (0.3 g) ground nutmeg
    • ⅛ teaspoon (0.25 g) ground ginger
    • ⅛ teaspoon (0.3 g) ground cinnamon

    Instructions

    • Melt coconut oil over medium heat in a large pan. Saute onion until soft. Add squash and remaining ingredients. Bring to a boil. Simmer until squash is tender.
    • INSTANT POT INTRUCTIONS: Set Instant Pot to Saute. Melt coconut oil. Add onion, and saute 3 minutes. Add remaining ingredients. Pressure Cook for 10 minutes. Quick Release the steam.
    • Puree the soup either with an immersion blender or by carefully transferring it in small batches to an upright blender. Be careful when handling the hot liquid!

    Video

    Notes

    • Peeling butternut squash is easiest if you first cut it into long, thin wedges. Then, laying wedges on their sides on a cutting board, cut away the skin with a sharp chef's knife aimed down toward the cutting board.
    • Leftover butternut squash will keep nicely sealed in an airtight container in the refrigerator for a few days or in the freezer for a few months. Be sure to leave some room in the container for expansion if you're freezing it.

    Nutrition

    Serving: 1cup | Calories: 137kcal | Carbohydrates: 27g | Protein: 2g | Fat: 4g | Saturated Fat: 3g | Sodium: 535mg | Potassium: 596mg | Fiber: 3g | Sugar: 11g | Vitamin A: 15007IU | Vitamin C: 32mg | Calcium: 78mg | Iron: 1mg
    Save this recipe to make again.@CathysGlutenFree

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    Reader Interactions

    Comments

    1. Leanne | Crumb Top Baking says

      April 06, 2018 at 12:04 pm

      I always make butternut squash soup, but never thought to add apple juice. Brilliant! I bet it tastes delicious! And I love that I can use my Instant Pot for this recipe! Happy weekend Cathy!

      Reply
      • Cathy says

        April 06, 2018 at 12:42 pm

        Butternut squash and apple are lovely together. I'm grateful to the chef of that restaurant for the inspiration!

        Reply
    2. maria says

      April 06, 2018 at 12:09 pm

      lol... I, for one do not think you are being melodramatic... it really been a long winter... and it's spring! There is snow in the forecast for Montreal this afternoon! On the up side, it is still soup weather! This soup would be just perfect today. Have pinned to try, thanks for sharing ♥

      Reply
      • Cathy says

        April 06, 2018 at 12:42 pm

        It's snowing here today, too!

        Reply
    3. Kristen Kaethler says

      April 06, 2018 at 4:59 pm

      I love butternut squash soup, such a great go to for these never ending chilly days. And apples sound like such a great addition.

      Reply
      • Cathy says

        April 06, 2018 at 5:02 pm

        I agree. I could use another bowl of it right now as the snow swirls outside our windows!

        Reply
    4. Gabrielle @ eyecandypopper says

      April 07, 2018 at 12:51 pm

      Yess! I haven't made enough soups this winter, and this just reminded me of one that I make that is very similar to this one. I usually use whole apples in mine, but never though of using apple juice! That's a nice shortcut. I love the simplicity of your soup, because that's what soup should be about 🙂

      Reply
      • Cathy says

        April 09, 2018 at 1:33 pm

        Thank you, Gabrielle. It seems the weather is cooperating by extending the soup season!

        Reply
    5. Megan Stevens says

      April 09, 2018 at 12:44 pm

      Mmm, love the spices in this! Butternut soup with apple and onions sounds so comforting and cozy!

      Reply
      • Cathy says

        April 09, 2018 at 1:34 pm

        Thanks, Megan! It took a few tries to tweak the spices they way I like them. Of course, everyone can adjust to their own tastes.

        Reply
    6. Renee says

      April 09, 2018 at 1:20 pm

      Love this simple soup - my babies loved butternut squash soup as their first foods soups and still take them along in school lunch thermoses - I love your apple and spice additions!

      Reply
      • Cathy says

        April 09, 2018 at 1:35 pm

        Butternut squash soup would be great for babies! They could get their probiotic bone broth and vegetables!

        Reply
    7. Lindsey Dietz says

      April 09, 2018 at 2:43 pm

      I, too, make blended soups in my Instant Pot! I'll never do it any other way again!

      Reply
      • Cathy says

        April 09, 2018 at 5:50 pm

        Isn't it great!

        Reply
    8. Tessa Simpson says

      April 09, 2018 at 2:52 pm

      I have a love affair with butternut quash...and still have one ready to use in my garage from the garden...I'm paralyzed on how to use it because there are so many ways I love to eat them!!

      Reply
      • Cathy says

        April 09, 2018 at 5:50 pm

        How wonderful to have butternut squash from your garden!

        Reply
    9. Joni Gomes says

      April 09, 2018 at 3:05 pm

      What a great recipe! Love the video, it shows how easy it is to make.

      Reply
      • Cathy says

        April 09, 2018 at 5:51 pm

        Thank you, Joni!

        Reply
    10. Jean says

      April 09, 2018 at 5:01 pm

      Yummy! Looks so creamy and comforting. Love butternut squash soup in all forms.

      Reply
      • Cathy says

        April 09, 2018 at 5:51 pm

        Thanks, Jean. You and me, too!

        Reply
    11. linda spiker says

      April 09, 2018 at 7:10 pm

      Butternut squash soup is such a favorite at out house. So nourishing and filling. Pretty too!

      Reply
      • Cathy says

        April 09, 2018 at 9:01 pm

        We love it, too!

        Reply
    12. Christina Shoemaker says

      April 10, 2018 at 11:25 am

      Ooo these flavors are calling my name! So simple and so tasty! And it’s so pretty!!

      Reply
      • Cathy says

        April 10, 2018 at 11:53 am

        Thank you, Christina!

        Reply
    13. Raia Todd says

      April 10, 2018 at 4:48 pm

      Love the apple and squash flavor combo! So delicious! 🙂

      Reply
    14. Yvonne says

      April 11, 2018 at 9:10 am

      What a comforting soup for a crisp fall day! Love that it is easy to make in the Instantpot.

      Reply
      • Cathy says

        April 11, 2018 at 12:53 pm

        Thanks for stopping by, Yvonne.

        Reply
    15. Carrie says

      April 12, 2018 at 11:17 am

      Oooh I've never tried adding apple to squash soup before what a great idea, I bet this is so delicious!

      Reply
      • Cathy says

        April 12, 2018 at 11:20 am

        I have the restaurant chef to thank for the idea, and I love it!

        Reply
    16. Meredith says

      April 12, 2018 at 10:45 pm

      I just made a batch of bone broth and now I know what I am going to do with it! Your butternut squash soup looks just delicious. I can't wait to try it, thank you!

      Reply
      • Cathy says

        April 13, 2018 at 6:53 am

        That's wonderful! Enjoy your soup!

        Reply
    17. Monique says

      April 13, 2018 at 7:11 am

      This sounds like such a lovely sweet soup, and I love all of the spices in there! So warming and comforting 🙂

      Reply
      • Cathy says

        April 13, 2018 at 7:12 am

        Thank you, Monique!

        Reply
    18. Tatiana says

      April 16, 2018 at 2:54 am

      I am definitely trying to make this soup, thanks for the instant pot cooking method(since I bought that baby I can’t stop cooking in it!)

      Reply
      • Cathy says

        April 16, 2018 at 9:04 am

        Isn't the Instant Pot great!

        Reply

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