Instant Pot® Butternut Squash and Pumpkin Spice Soup


This always reminds me of fall. It's a creamy, but dairy-free, squash and pumpkin soup with holiday spices. It also happens to be paleo, and without the honey it's Whole30® friendly too! I make this in my Instant Pot® pressure cooker where I just leave it under pressure for 15 minutes, puree, and it's ready. If you don't have a pressure cooker, there are also directions for using a medium or large pot below. Garnish with roasted, salted pumpkin seeds.

Prep Time:
30 mins
Cook Time:
32 mins
Additional Time:
10 mins
Total Time:
1 hrs 12 mins
1 pot of soup


  • 1 tablespoon avocado oil, or as needed

  • 1 onion, diced

  • 2 pounds butternut squash, cubed

  • 1 teaspoon curry powder

  • ½ teaspoon ground cinnamon

  • ¼ teaspoon ground nutmeg

  • 3 cups vegetable broth

  • 2 cups unsweetened applesauce

  • ½ cup pumpkin puree

  • 2 tablespoons ghee (clarified butter)

  • 2 teaspoons honey, or more to taste

  • salt to taste


  1. Turn on a multi-functional pressure cooker (such as Instant Pot®) and select Saute function. Heat oil and add onion. Saute until translucent, about 2 minutes; be careful not to brown the onion. Move onion to the side of the pot. Add a layer of butternut squash to the bottom of the pot. Brown slightly, about 4 minutes. Add remaining butternut squash, curry powder, cinnamon, and nutmeg. Mix and continue cooking until fragrant, about 1 minute.

  2. Pour broth and applesauce into the pot with the butternut squash mixture. Close and lock the lid; set knob to sealing. Select high pressure and set timer for 15 minutes. Allow 10 to 15 minutes for pressure to build.

  3. Release pressure using the natural-release method according to manufacturer's instructions, 10 to 40 minutes. Unlock and remove lid.

  4. Mix pumpkin puree and ghee into the pot with the soup. Blend with a stick blender. Add honey and salt. Mix thoroughly.

Cook's Notes:

Use less broth for a thicker soup.

Any cooking oil will do.

To make this soup in a regular pot, cook onion, squash, and spices over medium-high heat. Add broth and applesauce and bring to boil, lower heat, and simmer for 20 minutes until squash is very soft. Continue with the rest of the directions.

Nutrition Facts (per serving)

200 Calories
7g Fat
35g Carbs
3g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 200
% Daily Value *
Total Fat 7g 9%
Saturated Fat 3g 15%
Cholesterol 11mg 4%
Sodium 314mg 14%
Total Carbohydrate 35g 13%
Dietary Fiber 6g 20%
Total Sugars 17g
Protein 3g
Vitamin C 35mg 175%
Calcium 99mg 8%
Iron 2mg 10%
Potassium 670mg 14%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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