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
Ingredients
- 2 pounds butternut squash
- 1 teaspoon olive oil
- 2 green Granny Smith apples Peeled and cored, sliced into chunks.
- 1/2 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
- 1/2 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 1/2 almond milk and 1/2 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.
Carly R
Sunday 16th of July 2023
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
Friday 21st of July 2023
You're welcome!
Lisa
Saturday 5th of November 2022
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
Saturday 5th of November 2022
Try roasting the squash, using less broth, or allowing the soup to stand and thicken after you cook it.
Eileen
Thursday 13th of October 2022
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
Thursday 13th of October 2022
Glad to hear it!
Sydney
Sunday 9th of October 2022
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
Sunday 9th of October 2022
I'm glad you enjoyed it!
Sydney
Monday 10th of January 2022
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
Monday 10th of January 2022
Sounds like the perfect pairing!