Quick Takeaway
Butternut squash is a low oxalate vegetable, so this soup sits in the Low tier and is a safe, comforting choice on a low oxalate diet. It is creamy, lightly sweet, made entirely in the Instant Pot, with an easy dairy-free option. Just watch the toppings, skip cinnamon, croutons, and seeded crackers, which push the oxalate up. New here? Start with our Low Oxalate Foods List.
This low oxalate butternut squash soup is everything you want from a creamy fall soup, smooth, lightly sweet, savory with fresh sage, and made entirely in the Instant Pot with no roasting required. A red bell pepper does the heavy lifting on the sweetness side, coconut cream finishes the soup with a luxurious texture, and the whole thing comes together in about 50 minutes from start to bowl.
Why You’ll Love This Recipe
- No roasting required. The Instant Pot handles everything, saute, boil, and pressure cook in one pot.
- Naturally low oxalate. Butternut squash, red bell pepper, onion, and coconut cream are all gentle on an oxalate-sensitive system.
- Dairy-free and creamy. Coconut cream gives the soup its smooth body without any butter or heavy cream.
- Sweet meets savory. The red bell pepper adds a subtle sweetness that balances beautifully with the fresh sage.
- Make-ahead friendly. The flavor deepens overnight, making it perfect for meal prep.
What Makes This a Low Oxalate Butternut Squash Soup
Most butternut squash soup recipes call for roasting the squash first to deepen its flavor, a step that adds 45 minutes to an hour of oven time and uses an extra dish. This version skips it entirely. The Instant Pot’s combination of saute and pressure cooking concentrates the flavor in a fraction of the time, and using pre-cut butternut squash means there’s almost no prep work either. The trade-off is a slightly lighter, brighter flavor profile than a roasted version, which actually pairs beautifully with the coconut cream finish.
Wondering if an ingredient is low oxalate? Check any food in seconds with our free Food Look-Up tool.
Ingredient Notes
- Butternut squash. Low oxalate and naturally sweet, which is why this needs so little added sugar.
- Red bell pepper. Low oxalate and adds body when blended.
- Coconut cream. Keeps this dairy free and gives the creamy finish. Add at the end, off heat.
- Fresh sage. Low oxalate and the classic pairing with squash.
Instant Pot Butternut Squash Soup
Print Recipe
Ingredients
- 2.5 lb pre-cut butternut squash
- 1 red bell pepper chopped
- 1 medium yellow onion chopped
- 3 cloves garlic pressed
- 7 cups water
- 1 tbsp sea salt
- 2 tbsp coconut sugar or maple syrup
- 2 tbsp fresh sage chopped
- 3/4 cup coconut cream see notes
Instructions
- In an Instant Pot, combine the butternut squash, red bell pepper, yellow onion, pressed garlic, water, sea salt, sweetener, and chopped sage. Bring to a boil on saute mode and boil for 25–30 minutes.
- Switch the Instant Pot to Pressure Cook on High and pressure cook for 5 minutes. Allow the pressure to release naturally for 10 minutes, then quick release any remaining pressure.
- Using an immersion blender, blend the soup until completely smooth and creamy.
- Mix in the coconut cream until fully incorporated. Taste and adjust salt if needed.
- Garnish with pumpkin seeds, additional fresh sage, or a swirl of extra coconut cream. Enjoy!
Pro Tips for the Best Butternut Squash Soup
- Use an immersion blender if you have one. Blending right in the Instant Pot saves dishes and avoids the safety risk of transferring hot soup to a regular blender.
- If you use a regular blender, work in small batches, vent the lid, and cover the top with a kitchen towel to release steam safely.
- Adjust salt at the end. One tablespoon is the starting point, taste after the coconut cream goes in and adjust from there.
- For a richer soup, use the full can of coconut milk (cream and liquid together) instead of just the cream.
- Toast your pumpkin seed garnish. A quick dry-toast in a skillet brings out their flavor and adds a satisfying crunch.
What to Serve With Butternut Squash Soup
- A kale, arugula, or lettuce salad with a simple lemon vinaigrette
- Grilled or roasted chicken for a heartier meal
- Rice cakes for a low-oxalate alternative to bread or crackers
- A bowl of white rice stirred into the soup or served on the side
Storage and Reheating
- Refrigerator. Store in an airtight container for up to 5 days. The flavor deepens overnight.
- Reheating. Warm gently over low heat on the stovetop, stirring occasionally. Add a splash of water or coconut milk if it’s thickened up too much.
- Freezing. This soup freezes beautifully, portion into freezer-safe containers and freeze for up to 3 months. Thaw in the fridge overnight before reheating.
Substitutions and Variations
- Use coconut milk instead of coconut cream, slightly more pronounced coconut flavor, same smooth texture.
- Swap sage for fresh thyme or marjoram for a different herbal note.
- Garnish with toasted coconut flakes for extra texture and a hint of sweetness.
- Add more garlic if you like a stronger savory base, 4 or 5 cloves instead of 3.
Frequently Asked Questions
Is butternut squash soup low oxalate?
Yes, when made with this recipe. Butternut squash, red bell pepper, onion, garlic, sage, and coconut cream are all low-oxalate ingredients. Just be careful with toppings: skip cinnamon, croutons, or seeded crackers, all of which would push the oxalate count up.
Can I make this on the stovetop?
Yes. Combine all ingredients in a large pot, bring to a boil, then reduce to a simmer for 35 to 45 minutes until the squash is completely soft. Blend, stir in the coconut cream, and serve. The flavor is essentially the same, you just lose the convenience of the Instant Pot.
Can I freeze this soup?
Yes, this is one of the better candidates for freezing. The pureed texture holds up well after thawing. Portion into freezer-safe containers, leave room at the top for expansion, and freeze for up to 3 months.
Why use the Instant Pot instead of just simmering?
The Instant Pot’s pressure cooking step concentrates the flavor and breaks down the squash more thoroughly than a stovetop simmer. The result is a richer, smoother soup with less hands-on time.