Butternut Squash soup

I associate winters with warm soups. Every week, I make soup that lasts me for at least 3-4 meals. These soups help me meal prep and provide comfort nutrition too. It’s such a great way to include veggies in your diet in the form of soup.

This week, while I was on the grocery run, I found the best bounty of this season – butternut squash. Without any second thoughts, I picked one. Soup was on my mind all the way home 😀

This butternut squash soup is simple and easy to make. The recipe is similar to the Panera style Butternut Squash soup that they have during the Fall-winter season.

For those not liking the squash family in general, this recipe serves best if you want to try Butternut squash for the first time. The taste of squash is totally masked with spices like cinnamon, pepper and paprika.

Why should you make this soup?


The butternut squash is a great source of fibre, as well as vitamins including A, C, E and B vitamins along with minerals such as calciummagnesium, and zinc.

Butternut Squash is best for a diet that needs to regulate blood sugar. If you are looking for recipes that regulate insulin thus helping maintain blood sugar, this is just that recipe.

Also, this soup recipe is just the one for you if you are looking for recipes to introduce butternut squash into your diet.

There is onion, apples, butternut squash and flavorful spices that make the soup delicious and yum 🙂

I have not included coconut milk in this recipe to keep it low calorie. But if you are not watching calories, go ahead and add 1 cup of coconut milk to make it more creamy.

Putting butternut squash to use is slightly difficult. To peel the skin off is not easy so I usually oven roast/air fry the butternut squash before using it.

Cut the squash into half vertically. Scoop out the seeds and stringy part. Then bake it for 15 mins at 400F. I promise you the butternut squash will come all soft and pliable.

Butternut Squash Soup

Jui Chakrapani
Creamy delicious Butternut Squash soup is perfect for the winter weather. It is vegan, gluten free and makes for comfort food on chilly nights.
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course Soup
Cuisine American
Servings 4 people


  • 1/2 butternut squash about 2 cups
  • 1 medium apple
  • 1 cup chopped onion
  • 1 stalk celery
  • 1 tsp nutmeg
  • 1 tsp cinnamon
  • 1 tsp paprika/chili powder
  • 1 tsp salt
  • 2 cups water
  • 1 tbsp coconut oil
  • 3 cloves garlic
  • 1/2 inch grated ginger


  • Cut the butternut squash vertically into half.
  • Place half of the squash on the baking tray or Airfryer bin.
  • Apply some oil onto the top of the cut squash.
  • Roast the squash for 15 mins on 400F.
  • After 15 mins remove and let it cool.
  • Once the squash cools, gently peel off the skin and chop into chunky pieces.
  • Meanwhile. switch the Instant Pot to Saute mode.
  • Once the bowl is hot, add 1 tbsp coconut oil.
  • Let the coconut oil melt and then add chopped garlic and grated ginger.
  • Roast the garlic-ginger for 10 seconds, then add chopped onions.
  • Cook the onion for about 2 mins and then add chopped apples.
  • Add chopped celery stick and stir everything together.
  • Now add cinnamon, nutmeg and paprika to the IP bowl.
  • Add 2 cups of water and 1 tsp salt. Stir everything together.
  • Cover the IP with lid and switch to Pressure Cook mode on High Pressure.
  • Close the venting and set 10 mins timer for pressure cooking.
  • After 10mins, release pressure naturally.
  • Once the pressure is released, add chopped butternut squash and mix everything well.
  • Transfer this mix to the blender jar and make a smooth paste.
  • Transfer this paste back to the IP and switch to Saute mode.
  • Add 1 tsp pepper and adjust the salt. Let the soup simmer for about 5 mins.
  • After 5 mins, turn off the IP and serve soup warm.


  • I have roasted the butternut squash separately. You can add the squash directly to the IP for pressure cook. However, the skin of the butternut squash needs to be peeled off before using. The skin is bitter to taste.
  • This skin is hard to peel with regular peeler. So I would suggest roasting it separately and then de-skin to add to the soup.
Keyword apples, Butternut squash, easy soup, fall soup, glutenfree, one pot soup, onions, panera style soup, vegan, winter soup
Something about me...


I am Jui. If you love tea, vegetarian food and lots of giggles, we probably work on the same wavelength. I mostly re-create long lost Maharashtrian traditional recipes and also develop recipes that are vegan and vegetarian.

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