Butternut Squash Soup with Sage and Thyme

5 from 1 vote
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Instant Pot butternut squash soup is creamy and delicious, with fresh herbs blended with sweet-savory squash. It’s just the comfort food you need in chilly weather! Cozy and satisfying, this soup is so easy to make in the pressure cooker, and you can also make it on the stovetop.

Looking for more creamy gluten-free soup recipes packed with vegetables? Try my stuffed pepper soup, this cream of mushroom soup, and this easy broccoli cheese soup.

Butternut squash soup in a bowl with a spoon, next to salt and pepper shakers.

Why You’ll Love This Butternut Squash Soup Recipe

This creamy Instant Pot butternut squash soup is quick to make in your pressure cooker and packed with the cozy flavors of sage and thyme. Add some salty, crispy prosciutto as a garnish, and dig in! Here’s why you’ll love this easy soup recipe:

  • Savory herbs. I flavor my butternut squash soup with sage and thyme in place of “sweeter” spices like cinnamon or ginger. The natural sweetness of the squash is balanced by the savoriness of the fresh (or dried) herbs.
  • Creamy, without the cream. This soup is naturally gluten-free and velvety smooth, without any cream. Plus, a few simple swaps make this recipe vegan, vegetarian, and Whole 30 compliant.
  • Quick and easy. Make this butternut squash soup in the Instant Pot or on the stovetop. The ingredients are quick to prep and everything gets pureed into a silky smooth, hearty soup.
Butternut squash soup topped with procciuto in a white bowl with a scalloped edge on top of a striped placemat.

Ingredients You’ll Need

Here’s a short overview of what you’ll need to make this easy butternut squash soup from scratch. Scroll down to the recipe card for a printable ingredients list.

  • Olive Oil – Or another neutral oil, for sauteeing.
  • Butternut Squash – You’ll need a large squash, peeled and cut into large chunks (see below).
  • Onion – One medium onion, roughly chopped.
  • Herbs – Fresh sage and thyme are best, or you can use dried.
  • Chicken Broth – I recommend low-sodium chicken stock or broth, as you’ll season the soup to taste with salt and pepper. You can also use vegetable broth to make this soup vegan or vegetarian.

How to Peel and Cut a Butternut Squash

Before you make your soup, you’ll need to chop up your butternut squash following these quick steps:

  1. Using a large, sharp kitchen knife, trim off the top and bottom ends of the squash.
  2. Peel away the thick skin using a sturdy vegetable peeler. You can also carefully trim away the skin using a sharp knife.
  3. Slice the squash in half, and use a spoon to scrape out the seeds and strings from the bottom half.
  4. Cut the squash into large chunks. Don’t worry about making uniform pieces, since the squash is going to be simmered and pureed.

How to Make Instant Pot Butternut Squash Soup

Below is a step-by-step overview showing how easy it is to make this Instant Pot butternut squash soup. You’ll find printable instructions in the recipe card at the bottom of the post.

  • Saute the veggies. Add the squash and onion to the Instant Pot with a bit of oil. Season with salt and pepper and saute for 5 minutes, until the veggies are tender. Then, add the sage and thyme.
  • Cook. Pour in the broth and close and seal the lid. Set the IP to cook on High Pressure/Manual for 10 minutes. Once the cooking time is up, Quick Release the pressure.
  • Puree. Using an immersion blender or food processor, puree the ingredients in batches. Afterward, serve in bowls garnished with crispy croutons, bacon, or prosciutto.

Stovetop Method

No Instant Pot? No problem! Here are the steps to make this soup on your stovetop instead.

  • Saute the vegetables. Heat oil in a large pot or Dutch oven. Add the squash, onion, and a pinch of salt and pepper,  and saute until the onion and squash are starting to get tender.
  • Simmer the squash. Add the sage and thyme, then add the broth. Bring to a gentle boil, then simmer for 15-20 minutes, or until squash is tender.
  • Puree the soup. Puree with an immersion blender, or in batches in a blender or food processor until it is smooth and creamy. Add additional broth as needed to achieve the desired consistency.
  • Heat and serve. Return the soup to the pot, and heat it through. Serve in bowls, garnished as desired.
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  • Large pot – I like to use a heavy-bottomed pot, such as enameled cast iron. With a nice large soup pot, you can saute the vegetables in the pot, then return the pureed soup to the same pot to let it simmer. The vegetables can saute and caramelize without scorching. And while this soup doesn’t have to simmer for a long time, if you want to keep it warm, it can stay over low heat for a longer time without burning.
  • Pressure cooker – the Instant Pot was the perfect option since you can saute everything right in the pressure cooker, then add the broth, seal it, and let it cook.
  • Immersion blender – also called a hand blender or stick blender, an immersion blender allows you to puree the soup right in the pot without transferring it to a blender. This makes it easier, with less mess to clean up.
  • Blender – you can use any blender you have, but for the smoothest, most silky soup, I love to use my Blendtec Designer 725. The Wildside+ Jar is nice and big, so you don’t have to blend it in batches, as you would with a smaller blender, and it gets perfectly smooth in seconds. You can even use the “Soup” setting to keep it hot while you blend it.
A spoon set in a bowl of a creamy butternut squash soup topped with crispy bits of prosciutto.

Tips and Variations

Keep the following tips and tricks in mind for the best butternut squash soup:

  • Use an open blender to puree the soup. Make sure that the blender or food processor you use to puree your butternut squash soup has an opening so that it isn’t airtight. Hot soup in a sealed blender will explode! Cover the opening with a cloth to avoid splatters. An immersion blender also works great.
  • Keep the soup warm. Add the pureed soup back into the Instant Pot on the Keep Warm setting to keep it nice and hot for serving.
  • Curried butternut squash soup. Try this Thai coconut curry butternut squash soup for a version flavored with warming curry spice and a touch of coconut milk.

Frequently Asked Questions

Do you have to peel butternut squash for soup?

Yes, I wouldn’t recommend leaving the skins on your butternut squash. Even though they’ll soften a little and get blended, it will still affect the texture of the finished soup.

How do you thicken butternut soup?

If this soup isn’t thickened to your liking, try simmering it a little longer after it’s been blended. You can also puree some leftover cooked potatoes and add those in. You won’t really taste them and the starches make a great thickener!

How can I make butternut squash soup less bland?

I recommend adding extra seasonings after the soup is blended. If you feel like your soup is lacking flavor, season to taste with additional salt and pepper, or try adding some spice, like nutmeg or cayenne pepper.

What is the soup setting on my Instant Pot?

Some Instant Pot models come with a Soup setting that’s pre-programmed to cook on High Pressure for 30 minutes. I don’t use it for this butternut squash soup recipe, as the cooking time is much shorter.

A bowl of butternut squash soup topped with swirls of Greek yogurt and pieces of crispy prosciutto with a spoon set in it next to a salt shaker.

Ways to Serve Butternut Squash Soup

Ladle your soup into bowls and enjoy! We love this soup topped with crispy prosciutto or crumbled bacon and a dollop of Greek yogurt or coconut cream. For extra crunch, try adding pepitas or your favorite croutons (or these polenta croutons). To round out a meal, pair your butternut squash soup with a poached pear salad and an air fryer grilled cheese. Soup is also delicious with a side of cornbread or gluten free biscuits for dunking!

A bowl of butternut squash soup garnished with crispy prosciutto next to a spoon and a cloth napkin on a striped placemat.

Storing and Reheating Leftover Soup

  • Refrigerate. Store any leftover butternut squash soup covered airtight in the refrigerator for 3-4 days.
  • Reheat. Warm the soup in a pot on the stove or heat it in the microwave using a microwave-safe container until it’s hot.
  • Freeze. Once cool, transfer the soup to a freezer-safe container or a heavy-duty freezer bag and freeze it for up to 2 months. Thaw overnight in the refrigerator before reheating.

More Creamy Soup Recipes

Butternut squash soup in a bowl with a spoon, next to salt and pepper shakers.
5 from 1 vote

Butternut Squash Soup with Sage and Thyme

This Instant Pot butternut squash soup is creamy and delicious, flavored with sage and thyme. It's easy to make in your pressure cooker or on the stovetop!
Prep: 10 minutes
Cook: 20 minutes
Total: 30 minutes
Servings: 4 servings


  • 1 Tablespoon olive oil
  • 1 large butternut squash, peeled, seeded and cut into chunks
  • 1 medium onion, roughly chopped
  • 1 Tablespoon chopped fresh sage or 1 teaspoon dried sage leaves
  • 1 Tablespoon fresh thyme or 1 teaspoon dried thyme leaves
  • 2 cups chicken stock or vegetable broth
  • salt & pepper
  • Optional garnishes: Crispy prosciutto or bacon, pepitas (pumpkin seeds), Greek yogurt/sour cream or coconut cream


Stove Top Directions:

  • In a large pot or Dutch oven, heat the oil over medium heat.
  • Add the squash, onion, and a pinch of salt and pepper.
  • Cook for about 5 minutes, or until the onion and squash are starting to get tender.
  • Add the sage and thyme, and saute for another minute or two.
  • Add the broth, cover, and bring to a boil. Simmer for 15-20 minutes, or until squash is tender.
  • Puree with an immersion blender, or in batches in a blender or food processor.
  • Return soup to the pot, and heat it through.
  • Serve in bowls, garnished as desired.

Instant Pot Directions:

  • Set the Instant Pot to the saute setting, add the oil, and heat until shimmering.
  • Add the squash, onion, and a pinch of salt and pepper.
  • Cook for about 5 minutes, or until the onion and squash are starting to get tender.
  • Add the sage and thyme, and saute for another minute or two.
  • Add the broth, close the lid and set vent to “Sealing”. Then set to “Manual” mode and adjust the time to 10 minutes.
  • When the timer is up, use the Quick Release method to release the pressure.
  • Puree with an immersion blender, or in batches in a blender or food processor. If needed, return soup to the Instant Pot, and heat it through on the “Saute” setting or use the “Keep Warm” setting to keep it warm until ready to serve.
  • Serve in bowls, garnished as desired.
Nutrition Facts
Butternut Squash Soup with Sage and Thyme
Amount Per Serving (1 cup)
Calories 88 Calories from Fat 45
% Daily Value*
Fat 5g8%
Cholesterol 3mg1%
Sodium 172mg7%
Potassium 176mg5%
Carbohydrates 7g2%
Sugar 3g3%
Protein 3g6%
Vitamin A 140IU3%
Vitamin C 5.1mg6%
Calcium 25mg3%
Iron 0.8mg4%
* Percent Daily Values are based on a 2000 calorie diet.
Disclaimers: Please discuss your individual dietary needs (i.e. gluten free) with a physician. Even when not specified, be sure to verify all ingredients are gluten free, if needed, by reading labels on all packaging and/or confirming with the manufacturer this varies by brand and can change at any time. Nutrition information shown is an estimate and not guaranteed to be accurate.


  1. Liz

    Looks so good! Any idea of the weight of the original squash or of the amount used in the soup? A range, at least.
    Size is so variable. Thanks!

  2. Such a story…I love that it actually did get you through these times. I can only imagine how scary/nerve-wracking/frustrating it was to be experiencing the effects first-hand. It sounds absolutely amazing…and ummmm…crisped prosciutto? Yes, please. 🙂

    1. I think the most nerve-wracking thing was my little guy who had cabin fever, but if it had gone on longer, it would have been very scary. Since I am pregnant and I think prosciutto falls into the category of the “lunchmeat” I am not supposed to eat cold, I am all over making it crispy now.

  3. Laura Hunter | Small Wallet Big Appetite

    I am so glad that your family was able to escape the worse of it. I absolutely love butternut squash soup and you gave me some inspiration with the crispy prosciutto you paired with it.

  4. Lyn @LovelyPantry

    This soup has such a lovely colour. Glad you made it through. So lovely that you were able to comfort your other family members with this soup 🙂

  5. Such a heartwarming story! So glad to hear you made it out ok. I was fortunate to not lose power, but on the other side of the mountain from me, they lost power for days. At least you had this soup to keep you warm as you waited! And an excuse to make it again, you know for photographs 😉

  6. Paula @ Vintage Kitchen

    I´m glad you had almost no damage. This soup sounds perfect and comforting; I love sage and squash together!

  7. We also suffered power outage for about 5 days and some trees uprooted in our backyard.But compared to others it seems like nothing and I consider ourselves so lucky to have survived Sandy!Your soup seems like the perfect comforting meal and I love the first pic!Gorgeous 🙂

  8. Your pictures are always beautiful! I love that your little boy eats this soup! Amazing! My daughter is pretty adventurous, but my son eats from the 5 toddler food groups…chicken nuggets, cereal bars, yogurt, cheese sticks, and fish sticks. lol

  9. You were lucky to have power back so quickly. And also to have the soup to easily heat up for meals. I love butternut squash soup and it is very soul warming. I’ll have to try swirling in Greek yogurt next time.

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