This is SUCH a tasty Butternut Squash Soup recipe! This vegan and gluten-free soup is made with cauliflower, which gives it a velvety texture and adds nutrition, and can be made in the Instant Pot, slow cooker, or on your stovetop!
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It’s the time of year when winter is getting loooong and everyone is just ready for spring already. At least we have soup. I always say that soup is the saving grace of the winter season. I make different soups every week during these cold, gray months.
Come into my kitchen on any given winter day and you’ll probably find a pot of Vegetable Lentil Soup , Minestrone Soup , or Instant Pot Vegetable Soup with Beans.
Speaking of the Instant Pot, I went ahead and made this Butternut Squash Soup recipe in the Instant Pot. I’m including directions to make this in your slow cooker or stovetop if you don’t have an IP or just don’t want to use it.
But I love how quick and easy the IP makes this recipe. If you “cheat” and buy pre-chopped vegetables, the whole process is even easier and quicker. We all need easy and quick in our lives, so no shame if you need to cut corners sometimes. It’s still a homemade meal if someone else did the chopping for you!
Recipe Ingredients
Coconut milk gives this Butternut Squash Soup recipe a little creaminess without adding any dairy. Yes, this is a vegan and gluten-free recipe. Don’t worry, you can’t taste the coconut milk at all as it’s just 1/2 cup.
How to Make Butternut Squash Soup in the Instant Pot
This is my preferred method for making this soup as it makes it so quick and easy. 
- You start by sautéing the onions and garlic in the inner pot of the Instant Pot.
- Next, add the rest of the ingredients, except the coconut milk, to the inner pot.
- Press the manual button and adjust the timer to 5 minutes. Once the timer beeps, allow the pressure to release naturally.
- Add the 1/2 cup coconut milk and blend your soup in a large blender (in batches if necessary) until smooth and creamy.
Slow Cooker Instructions
- Sauté your onion and garlic in a little oil for about 5 minutes. If your slow cooker doesn’t have a pot you can sauté in, then do this in a separate pan and then transfer the cooked onions and garlic to your slow cooker pot.
- Place the rest of the ingredients, except the coconut milk, in the slow cooker, and cook on low for 5-6 hours or high for 3-4 hours.
- Add the 1/2 cup coconut milk and blend your soup in a large blender (in batches if necessary) until smooth and creamy.
If you love making soup in your Crock-Pot, you may also enjoy this Slow Cooker Butternut Squash Lentil Soup!
Stovetop Instructions
- In a large stock pot, sauté your onion and garlic in a little oil for about 5 minutes.
- Place the rest of the ingredients, except the coconut milk, and bring to a boil. Reduce the heat to a simmer and cook until the vegetables are tender, about 30-40 minutes.
- Add the 1/2 cup coconut milk and blend your soup in a large blender (in batches if necessary) until smooth and creamy.
Recipe Tips
- For quicker preparation, use pre-cut butternut squash cubes and pre-cut cauliflower florets. Either purchase them that way or be a meal prep ninja!
- Frozen butternut squash may be used.
- Using an immersion blender will work, but it won’t yield as smooth and creamy of a result.
- If you don’t have a problem with dairy, half and half or heavy cream may be substituted in place of the coconut milk. You an also omit the milk all together.
You might also like this sweeter Autumn Squash Soup, my Sweet Potato Soup or this Red Cabbage Soup. I recommend serving soup with a healthy and delicious salad. Try this Vibrant Thai Salad. You can find all of my healthy soup recipes here.
Have extra cauliflower? I highly recommend this Roasted Cauliflower with Tahini!
I think you’re ready to make soup delicious soup! I hope you try this one! If you do, it would mean the world to me if you’d come back and leave a star rating. It’s so helpful for other readers.
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Butternut Squash Soup Recipe with Cauliflower
- Total Time: 0 hours
- Yield: 4 servings 1x
Description
This vegan and gluten free soup is so easy to make and has incredible flavor!
Ingredients
- 2 teaspoons avocado oil
- 1 onion, diced
- 2 teaspoons minced garlic
- 20 ounces cubed butternut squash
- 10 ounces cauliflower florets
- 3 cups low sodium vegetable broth
- 1 tablespoon dried thyme
- 1 teaspoon dried tarragon
- 1 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- pinch of red pepper flakes (optional)
- 1/2 cup canned coconut milk
Instructions
- Start by sautéing the onions and garlic in the inner pot of the Instant Pot.
- Next, add the rest of the ingredients, except the coconut milk, to the inner pot.
- Press the manual button and adjust the timer to 5 minutes. Once the timer beeps, allow the pressure to release naturally.
- Add the 1/2 cup coconut milk and blend your soup in a large blender (in batches if necessary) until smooth and creamy.
Notes
Slow Cooker Instructions
- Sauté your onion and garlic in a little oil for about 5 minutes. If your slow cooker doesn’t have a pot you can sauté in, then do this in a separate pan and then transfer the cooked onions and garlic to your slow cooker pot.
- Place the rest of the ingredients, except the coconut milk, in the slow cooker, and cook on low for 5-6 hours or high for 3-4 hours.
- Add the 1/2 cup coconut milk and blend your soup in a large blender (in batches if necessary) until smooth and creamy.
Stovetop Instructions
- In a large stock pot, sauté your onion and garlic in a little oil for about 5 minutes.
- Place the rest of the ingredients, except the coconut milk, and bring to a boil. Reduce the heat to a simmer and cook until the vegetables are tender, about 30-40 minutes.
- Add the 1/2 cup coconut milk and blend your soup in a large blender (in batches if necessary) until smooth and creamy.
Recipe Tips
- For quicker preparation, but pre-cut butternut squash cubes and pre-cut cauliflower florets.
- Frozen butternut squash may be used.
- Using an immersion blender will work, but it won’t yield as smooth and creamy of a result.
- If you don’t have a problem with dairy, half and half or heavy cream may be substituted in place of the coconut milk. You an also omit the milk all together.
- Leave out the red pepper flakes for a more mild soup.
*Prep time is for if you purchase pre-cut butternut squash and cauliflower or cut them ahead of time. Add about 10 minutes if you need to chop those vegetables.
**Cook time denotes actual cooking time in the Instant Pot and doesn’t include time for coming to pressure or natural pressure release. Add about 20 minutes for those.
- Prep Time: 5 minutes*
- Cook Time: 5 minutes**
- Category: soup recipes
- Method: Instant Pot
- Cuisine: American
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 188
- Sugar: 7.7 grams
- Fat: 8.9 grams
- Carbohydrates: 28 grams
- Fiber: 5.3 grams
- Protein: 4 grams
I love the IP adaption. It made this dinner quick and easy. I added just a pinch (seriously a tiny one) of red pepper flakes and it turned out a little spicy, so I wont add those next time. The soup comes out very creamy (duh) so next time ill probably chop up and boil some potatoes to give it another texture if I make this again. Overall a quick and pretty easy way to get my family to eat veggies!
This soup is incredible! My whole family loves it. And what makes it even better is how quick and easy it is to make in the instant pot when you buy precut vegetables. I’m so happy I found this recipe and can’t wait to try more of your soups!
Thank you for your feedback and the star rating. I really appreciate it!
I made this for my gluten free aunt. I used chicken stock instead of vegetable stock and added some bacon for flavor. She loved it.
Happy to hear! Sounds like a great addition using bacon.
WOW! This looks gorgeous AND delicious!