20-Minute Spiced Butternut Squash Soup (Instant Pot)

This comforting and delicious soup tastes like fall. Spiced butternut squash soup is extra flavorful, and contains a gut-healing ingredient as well. I prefer to cook it in the Instant Pot, for a super quick and easy recipe. I used frozen butternut squash soup to make it easier (don’t forget that frozen produce is harvested at peak, and frozen within hours to lock in nutrients. Lazy girl fall is here. Surrender to it:)

20-Minute Spiced Butternut Squash Soup (Instant Pot)



Prep time


Cooking time




  • 2 c frozen butternut squash

  • 1 large onion, finely chopped

  • 2 large garlic cloves, smashed

  • 2 peeled Honeycrisp apples, chopped

  • 2 c chicken bone broth OR veggie broth

  • 2 tbsp extra virgin olive oil

  • 1-13.5 oz unsweetened, whole canned coconut milk

  • 2 1/4 tsp dried basil

  • 1 1/4 tsp chili flakes

  • Sea salt, to taste

  • Garnish with chili flakes and pumpkin seeds


  • Set Instant Pot to saute function, and add extra virgin olive oil when hot. Saute yellow onion until color has changed, and onion is soft. Add garlic and apple, saute for two minutes, then add butternut squash and mix. 

  • Add broth, then basil, salt, and chili flakes. Pressure cook for 10 minutes, and allow pressure to release naturally for 10 minutes. Remove from heat, and add coconut milk. Blend with an immersion blender. Adjust seasonings if needed. 

  • Garnish with chili flakes and pumpkin seeds. 

    Hi, I'm Gabriela

    I am a recipe creator and food blogger, have been a registered nurse for two decades, and will soon be an integrative and functional dietitian nutritionist. 

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