Instant Pot Curried Butternut Squash Soup

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It can be challenging to eat healthy meals when the temperature drops. I’ve reached a point where I just want to curl up in a warm blanket and eat comforting foods until Spring arrives. Luckily, this Instant Pot Curried Butternut Squash Soup is the best of both worlds. It’s warm, comforting, and healthy!

bowl of curried butternut squash soup with dried cranberries and pumpkin seeds on top

What I love about making soup in the Instant Pot is that you can cook everything in just one pot. No extra dirty dishes to clean! Unlike many slow cookers, the Instant Pot has a sauté setting, so you can first sauté aromatic ingredients, such as onion or garlic, to bring out a caramelized flavor before adding in the rest of the ingredients and sealing the lid. This makes SUCH a difference in flavor. (Trust me, I tested a lot of slow cooker and pressure cooker methods while working on my next cookbook, No Excuses Detox.)

While the Instant Pot is known for being a huge time-saver, steaming veggies in a mere 3 minutes and cooking rice or chicken in only 12 minutes, I wouldn’t say it’s a significant time saver when it comes to soups. They still take about 30 minutes in an Instant Pot, after it comes to pressure, which I assume is due to their sheer volume of ingredients and liquid. However, it’s still convenient to press a button and walk away to do other things! You can even run errands out of the house, since your stove isn’t on. The Instant Pot will automatically keep your food warm after it’s done cooking, too, so you don’t have to time things perfectly like you might for a stove-top meal.

That’s why I gave one of my favorite winter soups, this Curried Butternut Squash Soup, an Instant Pot “makeover.” It’s so convenient to throw the ingredients in the pot, press a button, and forget about it until the timer goes off. Blended with a bit of coconut milk, this soup is slightly sweet and slightly spicy, and you can serve it with any toppings you like to add another layer of contrasting textures and flavors. I hope you’ll enjoy it!


bowl of curried butternut squash soup with pumpkin seeds and dried cranberries on top

bowl of Instant Pot Curried Butternut Squash Soup with spoon
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4.94 from 29 votes

Instant Pot Vegan Curried Butternut Squash Soup

A creamy vegan soup that's slightly sweet and spicy. Perfect for winter!
Course Soup
Cuisine gluten-free, vegan
Keyword curried butternut squash soup
Prep Time 10 minutes
Cook Time 15 minutes
Pressurization: 20 minutes
Total Time 45 minutes
Servings 4 people
Calories 282kcal



  • 1 teaspoon extra-virgin olive oil
  • 1 large onion , chopped
  • 2 cloves garlic , minced
  • 1 tablespoon curry powder
  • 1 (3 pound) butternut squash, peeled and cut into 1-inch cubes (or use frozen)
  • 1 1/2 teaspoons fine sea salt
  • 3 cups water
  • 1/2 cup coconut milk (coconut cream is fine, too)

Optional Toppings:

  • Hulled pumpkin seeds
  • Dried cranberries


  • Hit the "sauté" button on the Instant Pot. Add in the olive oil and onion, and sauté until tender, about 8 minutes. Add in the garlic and curry powder sauté just until fragrant, about one more minute.
  • Turn the Instant Pot off for a moment, then add the butternut squash, salt, and water into the pot. Secure the lid and move the steam release valve to "sealing." Select the Manual or Pressure Cook button (this will vary by machine, but they do the same thing) and let the soup cook at high pressure for 15 minutes.
  • When the soup is done, wait 10 minutes before releasing the pressure. When the screen reads LO:10, you can move the steam release valve to "venting" to release any remaining pressure. When the floating valve in the lid drops, it's safe to open the lid.
  • Use an immersion blender to puree the soup directly in the pot, or transfer the cooked soup to a blender or food processor to blend until smooth. If using a blender, be sure to lightly cover the vent in your blender lid with a dish towel, to help the pressure from the steam release without splattering. (The pressure from hot liquids can blow the lid off your blender otherwise, and cause burns.)
  • Return the blended soup to the pot and stir in the coconut milk. (You can use coconut cream, if you don't mind a slightly creamier soup.) Adjust any seasoning to taste at this point, I usually add a touch more salt, and serve warm. Top with hulled pumpkin seeds and dried cranberries, if desired. For a sweeter soup, try adding a touch of maple syrup to taste.
  • Leftovers can be stored in an airtight container for up to a week in the fridge.


Calories: 282kcal | Carbohydrates: 66g | Protein: 4g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 861mg | Potassium: 1235mg | Fiber: 10g | Sugar: 27g | Vitamin A: 36250IU | Vitamin C: 99mg | Calcium: 230mg | Iron: 3.1mg
Per Serving: Calories: 282, Fat: 4g, Carbohydrates: 66g, Fiber: 10g, Protein: 4g

curried butternut squash soup being made in an instant potNote: As always, please leave a comment below if you try any substitutions with this recipe. I’ve made it with almond milk instead of coconut milk, and the results are fine– just not quite as creamy.

bowl of curried butternut squash soup with pumpkin seeds and dried cranberries on top

Like most soups, I think the leftovers of this Instant Pot Vegan Curried Butternut Squash Soup taste even better the next day, thanks to the flavors mingling overnight. I imagine you could even use it as a “curry sauce” over an assortment of tender vegetables for an entirely different meal in the future. I hope you’ll enjoy it!

Reader Feedback: What’s your favorite winter soup? Any other Instant Pot “makeover” requests? 

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Woohoo, love the idea of the Instant Pot makeover! I just got my IP about a month ago and I’ve officially drunk the Kool-Aid 😉

Heather McClees

This looks amazing— so nourishing and healthy! I have a mad love for butternut squash, and I also love my Instant Pot! 🙂


I just purchased my instant pot. I am looking for recipes!!! Thanks for giving me very clear directions.


I am LOVING the instant pot recipes! I just got one for Christmas and am still figuring out how best to use it, so this is super helpful and looks delicious!

I am intrigued by the yogurt setting… and wondering if I could somehow make a vegan coconut yogurt or something.. hmmmm…

Thanks Megan!


Making this right now! Thanks 🙂


Megan what size instant pot do you use??


Megan do you use an Instant Pot cookbook? which one would you recommend?


I also like to add fresh ginger and a lil maple syrup, orange juice or pineapple juice when I want it a little sweeter. If I’m wanting more savory option I add whatever grilled veggies or greens I have leftover from night before.


Is this soup freezable?


Oh darn I just made this recipe and added the coconut milk – didn’t read through the instructions. I hope it still turns out 🙂 Smells great!!


    I did this too, did it turn out?


Excellent recipe


Yum! I just made this. I substituted chicken broth for the water. I also added the butternut squash into the onions after the onions were mostly cooked. I wanted to sauté the butternut squash to let the natural sugars release. The result is pure delicious’ness! Thank you!


Chicken or veg stock instead of water:)


    Would this recipe work with canned pumpkin too?


What is the curry powder in the ingredients. Really tempted to try this soup if I know what I need to use for that.


This is good but it might benefit from a touch of sweetness, like an apple or something.


I started with this soup pre instantpot, so was thrilled to see this makeover to combine my two loves! Have a pot on “soup” right now!! Mmmmm


This recipe is outstanding. I tweaked it a little bit, added a little more coconut milk and less water, cut back on the curry since I am not a huge curry fan.


I made this with Kobucha squash and it is delicious! I also added in a whole can of coconut milk (by mistake) but I don’t think that is a bad thing.

Sallie Cunningham

This is wonderful! Thanks for the recipe. I added some ginger for extra kick.

Elliott Esther

If not vegetarian I use chicken broth instead of water. Better flavor I think. Thank you for your recipe!

Elizabeth Rexford

Absolutely wonderful recipe, one of the simplest best soups I’ve made – thank you for the recipe!

Meg B

Delicious! Used broth rather than water


Just made this with coconut cream and added a little more curry powder as I can’t get enough of curry and all I can say is OMG!!! I wasn’t going to eat dinner tonight, and only taste a bit of this before I put it away for tomorrow nights dinner but I’ve already had a bowl and can’t stop!

Thank you sooooo much for sharing this!!


Absolutely love this soup! It’s quick and simple with clean ingredients. I added goji berries instead of the dried cranberries and didn’t mind the replacement. Very hearty too so you feel filled up afterwards. Will definitely make it again!

Karie Nodar

Can you please tell me the benefi of puting the time to cook as 30 minutes. I did 15, just to be sure, though all other butternut squash soup IP recipes call for much less time (I’ve seen 4-15 minutes… Varies widely. I’ve never seen 30 minutes Uber so button like yours is..)

Other than this, and the fact that it should probably have a broth of vegetable or chicken instead of water, I did enjoy the ingredients.
Thank you for taking the time to post it.


I just made this incredible soup in my Instant Pot 7-1 DUO 6qt. I used two pounds of already cut fresh organic butternut squash and did substitute 3 cups of organic vegetable broth instead of using water. I did opt to use 1/2 cup of organic half & half instead of coconut milk. This is a deliciously easy and savory butternut squash soup and one I will be making over and over again. I’ve got plenty of soup left over in the refrigerator and I am anticipating pouring some over simply cooked chicken and cauliflower for more meals. This soup is rich, creamy and exceptionally satisfying. This is the very first butternut squash soup I have ever made and I loved it! Thank you for such a delicious, healthy and easy recipe.


I had a smaller BN Squash, so substituted the shortage with cauliflower. This was my first actual recipe used in my IP. It was delish and so easy!


It wasn’t sweet enough so I added three dates and it was much better. I don’t use oil so I don’t know if that affected it. I use water.

    Susan martin

    Sorry I forgot to say I also added an apple and cinnamon and had two pounds of organic cut up squash. I think I’d use low sodium veggie broth next home instead of water too. I am a vegan .

Heather Kelly

Thanks for the recipe, it was awesome! I made it with vegetable stock instead of water, and I also added lentils to add protein to the soup. The result was delicious!


Just made this today, so easy and flavourful. I had some left over pumpkin pure from another recipe I made this morning and blended it all together.

Thank you for sharing this recipe !!


Great basic recipe! I used 3/4c light coconut milk and also subbed water for vegetable broth. Also increased the curry and added chili pepper flakes for more spice. YUM! Thanks for sharing this recipe!


Really tasty and satisfying on a rainy dreary day. I added cayenne for a lick and some cracked black pepper.

Nancy Mendell

Fantastic! So yummy! It was a really nice change from my go to sweet butternut squash soup I made it exactly the way your recipe was written even though I was tempted to use broth instead of the water I resisted and was pleasantly surprised! I Didn’t miss it at all!

Melvalene Kirkpatrick

Julie, i usually make butternut squash-leek soup, guess you could replace onions w/leeks and the rest the same. I also use potato masher instead of completely pureeing as my husband and family all like it better w/some thickness to it.I also add half a jalapeno w/out seeds for a nice zip to the taste buds, i also use chicken broth instead of water always, more flavor. Does any of this hurt the vegan part?


I may have missed the instructions, but can you do this in a slow cooker or just on the stovetop?? Thanks!

Rahul Yadav

Turned out delicious! Thanks so much! Definitely will make again.


I’ve made this recipe many times before, this time my squash was too small! Added in some red potatoes in 1inch pieces and it bulked it up without changing the flavour.


I pre-cooked the squash (halved, unpeeled) in the instant pot because I find it is so hard to cut raw. I also reduced the curry because my hubbie isn’t a huge fan. I used 1 teaspoon. Also added juice of 1/3 of a lemon. Delicious!!! Thank you for the recipe.

Andrea Richardson

Delicious and easy to make!


What’s the serving size for the nutritional information offered? How many grams?




Love the really logically detailed and thoughtful instructions to make this soup and to avoid burning oneself while if using a blender (been victim of this in the past). Thank you

Charles Barth

Left out coconut milk. Added 2 carrots, chopped to garlic saute. Added only 2 cups water with chicken bouillon cube. Reduced salt to 1 tsp. Added 1/2 tsp chai spice (cardamom, clove and cinnamon), 2 tsp turmeric, 1/2 tsp ground ginger and 1/4 tsp ground red pepper. Added skinned, baked yam. Pureed smooth and garnished with pepitas and 1 peeled and grated Granny Smith apple mixed with 1/2 TBSP honey and 1 tsp apple cider vinegar. Turned out AMAZING.

Kelly Hubbard

YUM! I made this last night and it’s fantastic! I used both Sweet potatoes and white potatoes because I didn’t have enough sweet, and it worked out great. Thank you!


I’m making it tomorrow! I want to share the way I cook a butternut squash if I’m going to use the pulp in a soup or as a side dish.
I place the squash, whole, on a baking sheet and prick several holes on top and sides. I roast at 400to450 degrees until the skin is very brown and the squash is falling in on itself. When it reaches this really ugly stage, it is done. Right away, cut it down the middle to let the steam out, let it cool enough handle, and scoop out the seeds. What is left is a nicely caramelized, pre-mashed butternut squash with a depth of flavor that you can’t get any other way


I take this is a 6qt pot recipe… sometimes a 6 at recipe will not full it.. I was wondering could I double this recipe in a 8qt without over filling it… I know the coconut goes in after everything cooks so that should not be a issue.

    Megan Gilmore

    I think it should be safe to double as long as you don’t go past the “MAX” fill line on your 8-quart machine.

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