Instant Pot Cauliflower and Butternut Squash Soup

Soup is the ultimate comfort food.  I love how you can customize soup with different toppings, sauces, and proteins to make each bowl unique. This soup cooks super quickly in the Instant Pot, and you don’t even have to peel the butternut! Have this with your favourite sandwich, or add in your favourite protein to make a quick filling meal.

What’s good for you in this soup? Cauliflower is super high in B vitamins which is amazing for your energy.  It’s also quite high in fibre (which is what gives you the gas!) and antioxidants, which protects the cells in your body from oxidation caused by pollution and disease.  Butternut squash has lots of Vitamins A and C, great for your immune system and eyesight. Potassium is great for your muscles (especially restless legs!) and more antioxidants make this soup a superfood! This is definitely one of those meals that are pure comfort food, but you can feel good about eating it.

Instant Pot Cauliflower and Butternut Squash Soup

This delicious creamy soup is fast fast fast! Make it vegan, vegetarian, or omnivore, however you like it!

Keyword Instant pot, soup
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 4


  • 1 onion diced
  • 1 tbsp garlic flowers or 1 chopped clove of garlic
  • 3 slices bacon leave this out if you want to stay vegan!
  • 2 cups chicken or veggie stock
  • 1 500g bag frozen cauliflower
  • 1 500g bag frozen butternut squash
  • pinch salt
  • pinch red pepper flakes


  1. Set your instant pot to Saute

  2. Cook the bacon in the pot until crispy and remove from pot (use 2 tbsp of olive or avocado oil to make it Vegan/Vegetarian!)

  3. Add the diced onion to the fat in the Instant Pot, saute until translucent and soft

  4. Add in the garlic or garlic flowers for a moment to avoid burning

  5. Switch the Instant Pot off and pour in the broth, scraping up any bits on the bottom of the pot

  6. Dump in the veggies, and add salt and red pepper flakes

  7. Set Instant Pot to Pressure Cook for 10 minutes, with 15 minute Natural Pressure release

  8. Blend up the soup one of three ways:

    1. Potato masher

    2. Hand Blender

    3. High-speed Blender (do it batches so it doesn't explode at you!)

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