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instant pot acorn squash soup

Instant Pot Acorn Squash Soup Dairy Free

This creamy acorn squash soup is a great way to use up extra acorn squash! Dairy free acorn squash soup is really healthy too! My acorn squash soup is made in the instant pot using avocado oil, onions, carrots, bone broth, cinnamon, nutmeg, and coconut milk!
5 from 1 vote
Prep Time 15 mins
Cook Time 30 mins
Total Time 45 mins
Course Soup
Cuisine American
Servings 6 cups
Calories 174 kcal



How to steam the acorn squash

  • Wash the outside of your acorn squash well.
  • Cut each acorn squash in half. Scrape all of the seeds out.
    Add your 4 acorn squash halves to an instant pot or pressure cooker.
    Add 1.5-2 inches of water to the bottom of the pot.
    Pressure cook on high for 10 minutes, and the steam valve set to sealing on your instant pot.
  • Once the timer is up, set the valve to venting to release the steam.
    Remove the lid and transfer your soft acorn squash to a bowl to cool while you sauté the onions.

How to make the creamy acorn squash soup

  • Set instant pot to sauté on medium heat. Heat the 1 tablespoon of avocado oil.
    Add 1 diced yellow onion. Cook the onion until it is soft and translucent.
  • Next, add the chopped carrot. Cook the carrot until it is soft.
  • Next, add in the flesh of the acorn squash (scraped from the skin), 3 cups broth, ½ teaspoon ground nutmeg, and ½ teaspoon ground cinnamon.
  • Cover again. Set valve to sealing and pressure cook on high for 10 minutes. Quick release the steam once the timer is up.
  • Finally, add ½ cup full fat coconut milk and use your immersion blender to puree the soup.
    Season with sea salt to taste.



Nutritional information is only an estimate. The accuracy of the nutritional information for any recipe on this site is not guaranteed.


Serving: 1cupCalories: 174kcalCarbohydrates: 24gProtein: 5gFat: 8gPotassium: 750mgFiber: 4g
Keyword acornsquash, acornsquashsoup, dairyfreeacornsquashsoup, healthyacornsquashsouprecipe, soup, souprecipe, squashsoup
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