This Easy Autumn Squash Soup Recipe is made with butternut squash, green apples, and is perfect for fall. This dish is vegetarian, vegan, and dairy-free. You can even serve it roasted for added flavor!
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I have loved Panera for years. Their Pick Two was my go-to lunch for a long time. I love all of their soups and enjoy having the option to pair a cup along with fresh salad or warm sandwich.
Because of this, I've also fallen in love with making my own versions of the recipes at home. It's cheaper and works so great when you're following a meal prep routine!
This is a foolproof dump and start recipe. You don't want to miss this one!
How to Cut and Prepare the Squash
- Start by cutting the stem and the bottom off the squash.
- Use a vegetable peeler and remove the skin from the squash.
- From there, slice the squash in half horizontally.
- Scoop out the inside flesh and seeds.
Can You Eat Butternut Squash Seeds
Yes! The seeds actually have nutritional value. You can eat them just like you would pumpkin seeds.
How to Roast it
I like to use my Air Fryer Butternut Squash if I'm going to make roasted soup.
If using the oven, slice it up and bake the squash for 25-30 minutes on 400 degrees.
How to Make Autumn Squash Soup
Detailed measurements and full instructions can be found in the recipe card at the bottom of this post.
- Saute onions in the Instant Pot along with olive oil.
- When translucent and fragrant, add in the garlic and cook for about 2 minutes.
- Add in the cut squash, green apples, broth, coconut milk, cinnamon, curry, honey, salt, and pepper.
- Stir and pressure cook for 15 minutes.
- Use an immersion blender to blend.
Stove Top Instructions
- Add onions and oil to a large pot or Dutch oven on medium-high heat. Saute until fragrant and translucent and add the garlic.
- Add in the cut squash, green apples, broth, cinnamon, curry, honey, salt, and pepper. Bring the mixture to a boil and then cover and simmer on medium-low heat for 30 minutes.
- Use an immersion blender to blend.
What to Top the Soup With/Toppings Ideas
- Seeds from the squash
- Heavy cream or Sour Cream
- Greek Yogurt (plain, non-fat)
- Bacon (cooked and crumbled)
- Chives
- Croutons
How Many Calories and Carbs
One cup of soup has 138 calories and 25 net carbs.
What to Serve and What Goes Well With Butternut Squash Soup
Air Fryer Grilled Cheese Sandwiches
Panera Thai Chicken Salad
Pan Seared Salmon
Keto Stuffed Chicken
Freezer Tips
Freezing soup is one of my favorite things to do! It works wonderfully for meal prep. I freeze the soup using these soup molds from Amazon. The soup will freeze for up to several months.
To defrost I throw a frozen cube into this CrockPot warmer. The soup is usually ready within 2 hours.
More Instant Pot Soup Recipes
Crockpot Broccoli Cheese Soup
Homestyle Chicken Noodle Soup
Instant Pot Ramen
Instant Pot White Chicken Chili
Roasted Creamy Poblano Soup
Slow Cooker Crockpot Chicken Taco Soup
Creamy Chicken Alfredo Soup
Instant Pot Potato Soup
Creamy Pumpkin Soup with Canned Pumpkin
Instant Pot French Onion Soup
Chicken Lasagna Soup
Sweet Potato Soup
Instant Pot Tomato Soup
Ham Potato and Vegetable Soup
Autumn Squash Soup Recipe
Want to save this recipe for later?
I'll email it to you, so you can come back to it later! You will also get our free digital cookbook with 30-Minute One-Pot Recipes and weekly recipes and tips.
Ingredients
- 2 pounds butternut squash
- 1 teaspoon olive oil
- 2 green Granny Smith apples Peeled and cored, sliced into chunks.
- ½ cup chopped onions I use white onion.
- 3-4 garlic cloves minced
- 3 cups broth Vegetable or chicken
- 13.5 oz can of coconut milk I used full fat
- 1 teaspoon honey
- salt and pepper to taste
- ½ teaspoon cinnamon
- 1 teaspoon curry
Instructions
Instant Pot Pressure Cooker
- Saute the onions in the Instant Pot along with the olive oil. When translucent and fragrant, add in the garlic and cook for about 2 minutes.
- Add in the cut squash, green apples, broth, coconut milk, cinnamon, curry, honey, salt, and pepper.
- Stir and pressure cook for 15 minutes, Manual > Pressure Cooking.
- When the pot indicates it has finished, quick release the steam.
- Open the pot and use an immersion blender to blend until creamy. Be careful. You may consider waiting until the soup has cooled to blend. You can also try using a high-powered blender.
Stove Top
- Add onions and oil to a large pot or Dutch oven on medium-high heat. Saute until fragrant and translucent and add the garlic.
- Add in the cut squash, green apples, broth, cinnamon, curry, honey, salt, and pepper.
- Bring the mixture to a boil and then cover and simmer on medium-low heat for 30 minutes.
- Use an immersion blender to blend the soup until creamy. Be careful. You may consider waiting until the soup has cooled to blend. You can also try using a high-powered blender.
Video
Notes
- You can save some time for this recipe by using pre-cut squash chunks found in some grocery stores I've spotted it at Trader Joe's.
- Roasted squash will add a lot more flavor.
- Roasted squash and fresh will follow a similar cook time.
- You can substitute coconut milk for heavy cream or a mix of ½ almond milk and ½ cream. I find that almond milk only is too watery. If you use either of these, add them in before you puree the soup, as opposed to before pressure cooking.
- You can omit the honey if you wish.
Nutrition
Nutrition Data
Macros are provided as a courtesy and should not be construed as a guarantee. This information is calculated using MyFitnessPal.com. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
Shauna says
Easy and delicious! Even in the middle of summer I am inhaling this soup. It’s not to heavy and has tons of flavor.
staysnatched says
Yes! This one is perfect year round!
Melissa W says
Delicious! I omitted the honey to make the recipe Whole30 compliant and it’s so good.
staysnatched says
Wonderful! I'm so glad you enjoyed it.
Meghan says
So good! I roasted the squash (as recommended) and used low fat coconut milk. It was perfect! So creamy and good.
staysnatched says
It's so good with roasted squash!
Coby says
This soup is freaking delicious! I sprinkled some sage on top before serving because I love sage and autumn squash together. This soup is going on repeat!
staysnatched says
I love that idea!
CC says
Do you need to use green apples? Can you use a different kind? Very excited to try this!!
staysnatched says
I haven’t tested it with any other apples.
Bridget says
When you make the soup stove top, when do you add the coconut milk?
staysnatched says
The same time as Instant Pot.
Anonymous says
Thank you! The soup was delicious!
staysnatched says
Glad you enjoyed it!
Anonymous says
This looks amazing!! Going to try it with a slow cooker and see how it goes 🙂
staysnatched says
Enjoy!
Sina says
I can’t wait to make this. I have some frozen butter nut squash. Would you suggest any alterations to the recipe?
staysnatched says
The Instant Pot will likely just take longer to come to pressure.
Chelsea says
LOVED this one! Great fall flavors and was simple to prepare. I hate peeling/cubing butternut squash, so instead I just cut in half and de-seeded, then roasted flesh side down in a roasting pan. After it was cooked through, I scooped the squash into the soup and it turned out perfectly. Thank you!!
staysnatched says
You're welcome! I'm glad you enjoyed the recipe.
Anonymous says
Great idea to roast before cutting. It is hard to cut with my arthritis.
staysnatched says
I'm glad you enjoyed the tip!
Melissa L says
So flavorful and satisfying! Made with roasted squash (as recommended) and topped with a bit of sour cream - it was divine. Super easy to make too - simple ingredients and clear directions!
staysnatched says
Wonderful! I'm glad to hear that it worked.
Anne D says
I love the autumn harvest soup from Panera and this recipe is spot on! It was so easy to prep in the instant pot. I read the notes while it was cooking (rookie mistake) so it was too late to roast the squash first, but I will definitely do that next time. It makes a ton of soup! Got my freezer molds in the mail today, so can't wait to try out freezing it for later. Thanks for another amazing recipe!
staysnatched says
You're welcome! Glad you enjoyed it.
Rylan says
Tastes so good and has lots of good fall flavors 🙂
staysnatched says
I'm so glad you enjoyed it!
Felicia says
Making this for lunch today. This might be a silly question but do I need 2 pounds of squash after peeling and chopping it up? Or 2 pounds of a whole squash. I am not sure if I got the measurement right the first time. Either way it is delicious! Thank you for a great recipe!
staysnatched says
Either will work with no adjustments.
Felicia says
Thank you! Added the chicken to it this time. Yep that HIT!! Put the rest in those cubes for a quick meal.
staysnatched says
I'm glad you enjoyed it.
CC says
If you aren't following Brandi on IG what are you doing with your life?! I saw this with the addition of sweet potato in the stories and was sold (also picked up that precut butternut at Costco, another story win). In truth I've never had the Panera soup but these beautiful pictures and videos had me making making soup in Florida's so called fall at 95° outside. I ain't mad, because the other thing I've learned from her is soup is apparently all year round no matter the temp lol! Next step order those cubes from her Amazon store. Thanks for ANOTHER ONE!
staysnatched says
haha! Thank you so much! That means a lot!
Jovan says
A perfect fall soup! A little sweetness with a hint of savory curry. I love the panera soup but this one is way better where each ingredient shines! It was super easy to make. I topped mine with some feta to add some extra saltiness.
staysnatched says
Your photo was beautiful! I'm glad you enjoyed it!
M says
Made this the other night but passed on the apples - super easy and delicious. Perfect for the season. Next time I think I'll add the apples for another level of flavor.
staysnatched says
I'm glad you enjoyed it!
Samantha says
Having never tried Butternut Squash before, I made this on trust and was blown away! So simple and absolutely the BOMB. Easy to follow directions and perfectly comforting. I’ve already sent this to two different people and everyone at work comments on how good it smells when it reheats for lunch! MAKE THIS NOW
staysnatched says
Thank you for sending it to others!
Karen says
Made it with the air fryer for the squash but the stove top for the rest. Used sour cream & pumpkins seeds on top. Ohhlala . Delicious.
staysnatched says
Wonderful! I'm so glad you enjoyed it.
Aja S. says
I made this soup last night with what we had on hand. We used Rome apples ? and the end result was delicious. Definitely roast the squash before you put it in the Instant Pot. Roasting adds a lovely depth of flavor. This meal was a great compliment to a chilly fall day. Even my picky spouse loved the soup!
staysnatched says
I love when I can impress a picky eater!
Kitchen_.delights says
Tried it today and it tasted great!
staysnatched says
I'm glad you enjoyed it.
Amy Jones says
Another amazing recipe!! Love that I can make it now and then freeze it and have soup wheneveer I want it!
staysnatched says
Yes! Freezing is the best!
Barb McDonald says
Delicious! I used lite coconut milk and forgot to add honey. The green apples added a slight tang. Wonderful flavor. Love the Souper Cubes.
staysnatched says
Yay! I'm glad you enjoyed it.
Keasha Speidel says
I actually get this soup from Panera often. Now I don’t have to! So good and simple healthy ingredients. Can’t beat it.
staysnatched says
Wonderful! Thank you. I'm glad you enjoyed it.
Jessica says
Can you convert this to a slow cooker? How would that work?
staysnatched says
I'm not sure. I don't use a slow cooker. There are likely other methods online to check out.
Yavonne Carter says
My first time trying butternut squash soup. I am beyond impressed. The soup is full of flavor It just doesn't disappoint at all.
staysnatched says
Wonderful! So glad your first time was a hit.
Caitlin says
This was delicious! Followed the recipe, but stirred in a bit of cream cheese at the end and topped with crispy pancetta.
staysnatched says
oh that sounds good! I'm glad you enjoyed it.
Christiane DeSalvo says
Another amazingly delicious and full of flavor recipe! I made this soup today for lunch while working from home, that is how easy this is - do not sleep on Brandi's recipes y'all! Her passion for delicious food comes through in every recipe.
I roasted the butternut squash in the oven while on a conference call and was ready to go post call to finish up the rest. Easily done in a pressure cooker, set and (almost) forget 🙂 The flavors were so comforting, the aroma so pleasant. I look forward to enjoying this soup regularly and it will definitely be added into my January Whole 30 rotation with the honey omitted to make it compliant.
staysnatched says
I'm glad you enjoyed the recipe!
Mari Dominguez says
I have had this soup before and I liked it. This was the first time I made it. In all the supermarket the Granny Smith apple were huge; 2 apples are too much. The apple taste was overwhelming and the soup was too sweet. It took 3 teaspoons of Himalayan pink salt to take the sweet away; adding the honey was too much.
staysnatched says
I love the recipe just as it is. I hope you find something that suits you.
Shannon says
Made this last night-- so tasty! I roasted the squash first and then cooked it on the stovetop and it was really really delicious. Perfect for the start of winter!
staysnatched says
Yay! I'm so glad you enjoyed the recipe.
Allison says
So good! This is one of my favorite soups at Panera and this recipe tastes exactly like it. Will definitely be adding into my soup rotation.
staysnatched says
It's a great one to add!
Melissa says
I’m always looking for more recipes I can make for my vegetarian daughter and this was wonderful. So easy, clear instructions and my entire family enjoyed it. Thanks!
staysnatched says
Yay! I'm so glad the family enjoyed it.
Shawna says
This soup is amazing and so simple to make. I made it on the stovetop in my dutch oven and my house smelt so good while it was simmering. Another 5 star recipe from Brandi.
staysnatched says
Yay! Thank you so much!
Mary says
I made this last year and after depleting my frozen stores recently I knew I had to make another batch while it’s squash season. This soup is so good!! I amped up the curry a little to my own taste and it is perfection!
staysnatched says
Wonderful! I'm so glad to hear it.
Ann says
This was delicious! This is my favorite seasonal Panera soup and now I can make it year round! Plus, I was able to freeze some in my souper cubes for later - so stoked!
staysnatched says
Yes! Perfect for freezing.
Shannon says
This recipe will be another repeat for our meatless Monday meal! Super easy and so delicious!
staysnatched says
I'm glad to hear it will be on repeat!
Jenny says
So easy and delicious! I used the pre cut raw squash from Costco so made it even easier! Added a lot more cinnamon bc that’s my favorite fall flavor. Thanks for a great one
staysnatched says
You're welcome. I'm glad you enjoyed it.
Jackie says
So delicious! Takes like fall. Loved the note about roasting the squash before - so flavorful! This will definitely be a freezer staple for me. Now off to buy those grilled cheese ingredients to accompany this…
staysnatched says
Grilled cheese works perfectly!
Nielle says
Seriously the best butternut squash soup I’ve ever made. The sweetness of the apple and honey take this soup to the next level. Definitely one I’ll be making again and again.
staysnatched says
I'm so happy to hear it's the best!
Anne D says
I had to come back and leave a second comment on this soup. I made it again last week and took leftovers to my parents, because you know seniors love their soup! My father, who never initiates a phone call, left me a voice mail about how good the soup was, and if I wanted to make some more, he would be happy to take it! 🙂 So easy and such a crowd pleaser!
staysnatched says
I'm laughing at your father!
Mary Latrick says
I made this tonight for friends and they loved it. I especially love this combination of flavors. The spices, apple, and honey compliment the squash perfectly. Besides the amazing flavors Brandi always brings, her detailed recipes and tips set her apart and will never steer you wrong. Thank you for the delicious soup that will now be a go to for me.
staysnatched says
I'm glad to hear it will be a go-to.
Adriana says
I made a crockpot butternut squash soup about 3 years ago and it turned me off from ever trying again. I love the Panera butternut squash soup so I've been dying to find a recipe at home... I was casually scrolling on Instagram and saw this recipe! I had all the ingredients in my kitchen so I got off the couch and went to work. about hour later I had an amazing Panera copy cat soup! Brandi does it again! I made it on the stovetop and blended it in the blender. it can out so smooth. smells & tastes divine! this will be a staple in my house going forward.
staysnatched says
I'm glad to hear it will be a staple!
Hillary says
I'd been wanting to make a butternut squash soup and was so excited to see this one! Used my instant pot and roasted the squash, absolutely delicious!
staysnatched says
Wonderful! I'm glad you enjoyed it!
Christine says
This soup is delicious! I’ve been eating this at Panera for years and wasn’t sure how this recipe would compare, but it’s excellent and quite easy to make. I roasted the squash in the oven first, but otherwise followed the recipe. Topped with roasted pepitas…yum!
staysnatched says
That sounds so good!
Melissa says
I love this soup so much. I've made it many times, even added carrots and celery for more veggies and it's so yummy and easy.
staysnatched says
I'm glad you enjoy it.
Sydney says
This paired with the air fryer grilled cheese chefs kiss! So much soup so flavorful. Perfect to warm you up on these cold days
staysnatched says
Sounds like the perfect pairing!
Sydney says
This soup is so easy to make per all of your recipes. Next time I make it I definitely want to try the roasted squash.
staysnatched says
I'm glad you enjoyed it!
Eileen says
I made this soup today. It tastes better than the Butternut Squash soup that I had at Panera. I will be making this soup again.
staysnatched says
Glad to hear it!
Lisa says
The soup was very watery. Did not roast squash which I probably should have. Cooked in instant pot. Not sure what I did wrong. Any suggestions?
staysnatched says
Try roasting the squash, using less broth, or allowing the soup to stand and thicken after you cook it.
Carly R says
This recipe is fantastic! I’ve been making it (with a few adjustments to our tastes) for a few years now. I was craving it today, so why not enjoy autumn squash in July?! The shortcuts I took today made things move even faster. Thank you for the wonderful recipe!
For today’s version, I actually used two 12 ounce frozen diced butternut squash bags from Wegmans. I also added 16 ounces of diced sweet potato. I roasted the frozen butternut squash and sweet potato at 400 for 30-40 min before letting it simmer on the stove top with the other ingredients. We prefer less apple (two apples was too sour for our tastes), so I only use one, and I don’t even peel it. Other than these few adjustments, I do everything else as written, and it turns out wonderful every time. Thank you!
staysnatched says
You're welcome!