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+ servings
Image of Instant Pot Golden Glow Butternut Squash Soup
5 from 2 votes

Instant Pot Golden Glow Butternut Squash Soup

Yield 4 -6

Instant Pot Golden Glow Butternut Squash Soup is a super simple, easy fall recipe that’s perfect for weeknight dinners. Naturally gluten-free, dairy-free, nut-free, paleo and whole30 friendly.


  • 1 medium yellow onion chopped
  • 2 cups chopped carrot
  • 2 cups chopped apple such as Honeycrisp
  • 6 cups chopped butternut squash
  • 2 garlic cloves
  • 1 ½ teaspoon kosher salt
  • 1 teaspoon turmeric
  • ½ teaspoon ground cinnamon
  • 1 quart chicken stock or vegetable stock
  • 1 cup coconut milk from a can
  • For serving: fresh sage toasted pumpkin seeds, freshly ground pepper, Smokey Maple Roasted Chickpeas (optional)


  • Add the onion, carrot, apple, butternut squash, garlic, salt, turmeric, cinnamon and stock to a 6-quart pressure cooker.
  • Secure the lid, select the manual setting, and set it to high pressure for 5 minutes.
  • When the pressure cooker timer is done, quick release the pressure.
  • Uncover and add the coconut milk. Using an immersion blender, blend until very smooth. Alternatively, working in batches, carefully ladle the soup into a blender and blend on high until smooth.
  • Taste and add additional salt if desired. Serve with any toppings you like.

Crockpot Variation:

  • Follow step 1, but use a 6-quart slow cooker.
  • Cook on high for 3-4 hours or low for 4-6, or until all the veggies are tender.
  • Proceed with steps 4-5.

Stovetop Variation:

  • Follow step 1, but use a large Dutch oven or pot.
  • Cover, bring to a boil, then reduce to a simmer. Cook until the veggies are tender, about 25-35 minutes.
  • Proceed with steps 4-5.


Soup not enough to fill up your family? Top with cooked sausage (we like apple chicken) or Smokey Maple Roasted Chickpeas to bump up the protein, and add some bread or a quesadilla on the side for dipping.
This soup freezes beautiful. Here are my simplified tips for freezing.
Have fun with the toppings for this one. I’ve provided some options in the recipe, but feel free to use your taste and what you have on hand as a guide.

did you make this recipe?Mention @realfoodwholelife or tag #realfoodwholelife!