Instant Pot Butternut Squash offers the simplest and quickest method to achieve perfectly cooked, incredibly soft, and tender butternut squash every time. Whether you desire a wholesome side dish, a smooth puree for baby food, or a versatile ingredient for countless recipes, your Instant Pot transforms this often-intimidating winter squash into a kitchen-friendly delight.
Why the Instant Pot is Your Best Friend for Butternut Squash
The Instant Pot isn’t just a kitchen gadget; it’s a game-changer for cooking butternut squash. Its unique pressure cooking environment offers several distinct advantages that make it the superior choice over traditional methods.
- Intensifies Natural Flavor: Unlike boiling, which can leach nutrients and flavor into the cooking water, the Instant Pot uses moist, pressurized steam to cook the squash. This method locks in all the natural sweetness, vitamins, and minerals, resulting in a significantly richer and more concentrated flavor. The squash practically steams in its own essence, enhancing its inherent deliciousness.
- Offers Two Convenient Methods: Whether you prefer to prepare your squash by cutting it before cooking or cooking it whole, the Instant Pot accommodates both approaches with ease. This flexibility allows you to choose the method that best fits your comfort level and the size of your squash, much like how you might prepare Instant Pot Spaghetti Squash. This adaptability makes it accessible for all cooks, regardless of their knife skills or time constraints.
- Yields Super Smooth Puree: The high-pressure, moist cooking environment of the Instant Pot breaks down the butternut squash fibers perfectly, creating an incredibly soft texture that is ideal for mashing or blending. This results in the silkiest, smoothest butternut squash puree possible, making it perfect for baby food, creamy soups, sauces, or baking. Say goodbye to lumpy purees and hello to velvety perfection.
- Saves Time and Effort: Traditional methods like roasting or boiling can be time-consuming, requiring longer cook times and more hands-on attention. The Instant Pot drastically cuts down cooking time, allowing you to enjoy perfectly cooked squash in a fraction of the time, making healthy eating easier on busy weeknights.
How to Select the Perfect Butternut Squash
Choosing the right butternut squash is the first step to a delicious meal. When you’re at the grocery store or farmer’s market, look for a squash that is uniform in color, typically a deep, creamy tan or beige, without any green patches, which can indicate immaturity. It should feel firm and heavy for its size, signaling a dense, well-hydrated interior. Avoid squash with deep cuts, punctures, or soft spots, as these can be signs of spoilage or pest damage. A few minor surface scratches are usually fine, but significant blemishes mean you should probably pick another one. A healthy, ripe butternut squash will not only cook better but will also offer the sweetest and most robust flavor.
Two Foolproof Methods for Pressure Cooking Butternut Squash
Cooking butternut squash in the Instant Pot is incredibly straightforward, and you have two primary methods to choose from, depending on your preference and the squash’s size. Both methods deliver tender results, but each has its own advantages.
The following tips are provided to help you achieve perfect results. For specific ingredient quantities and detailed instructions, please refer to the comprehensive recipe card at the bottom of this post.
Method 1: Cutting the Butternut Squash Before Pressure Cooking
This method is often preferred for its convenience, especially if you find cutting raw squash manageable. Pre-cutting allows for quicker, more even cooking and makes deseeding much easier than after the squash has cooked. This approach is highly recommended for those who plan to mash the squash or use it in a puree.
- Prepare the Squash: Begin by thoroughly washing the exterior of the butternut squash. Carefully cut the squash into 6 relatively even sections. The easiest way to do this is to first cut the squash in half lengthwise. Then, cut each of those halves widthwise. This will give you four sections. From there, take the two thicker bottom halves and cut them in half again, resulting in a total of six sections that are similar in size for more uniform cooking.
- Remove Seeds: With the squash now in manageable pieces, use a spoon to easily scoop out the seeds and fibrous strands from the center cavity of each section. Discard these.
- Set Up the Instant Pot: Pour 1½ cups of cold tap water into the inner pot of your Instant Pot. Place the metal trivet (or a steamer basket) at the bottom. Arrange the prepared squash sections on the trivet, ensuring they are not submerged in water but elevated for steaming.
- Pressure Cook: Secure the lid on the Instant Pot and ensure the vent knob is set to the “Sealing” position. Cook on High Pressure for 7 minutes. Once the cooking cycle is complete, allow a Natural Pressure Release (NPR) for at least 10 minutes. This slow release helps the squash retain moisture and prevents it from becoming watery or mushy. After 10 minutes, you can carefully turn the vent to “Venting” to release any remaining pressure.
- Serve: Once the pressure is fully released, open the lid. The squash should be fork-tender. You can now easily remove the soft flesh from the skin and proceed with your desired serving method.
Method 2: Cooking the Butternut Squash Whole
If you find cutting a raw butternut squash to be a struggle, or simply prefer less prep work, cooking it whole in the Instant Pot is an excellent alternative. Keep in mind that fitting a large whole butternut squash into a 6-quart Instant Pot can be challenging, so this method works best with smaller to medium-sized squash or a larger 8-quart Instant Pot.
- Prepare the Whole Squash: Wash and thoroughly dry the entire butternut squash. Using a sharp knife or a fork, pierce the squash several times (4-6 times) all over its surface. This step is crucial as it allows steam to escape during pressure cooking, preventing the squash from potentially bursting.
- Set Up the Instant Pot: Pour 1½ cups of cold tap water into the inner pot. Place the metal trivet at the bottom. Carefully place the whole, pierced squash on top of the trivet. Ensure it fits comfortably without touching the lid or exceeding the maximum fill line.
- Pressure Cook: Secure the lid and ensure the vent knob is set to “Sealing.” Set the cooking time for 25 minutes on High Pressure. This longer cooking time is necessary due to the squash being cooked whole. After the cooking cycle finishes, allow for a Natural Pressure Release (NPR) for at least 10-15 minutes. This extended natural release is important for uniform cooking and to prevent the squash from rupturing upon quick release. Carefully release any remaining pressure.
- Process and Serve: Once safe to open, remove the squash from the Instant Pot and place it on a cutting board. The skin will be very soft and easy to cut. Slice the squash open, scoop out and discard the seeds and fibrous strands. Then, easily scoop out the soft, tender flesh. Mash or blend it as desired, or simply serve with your favorite seasonings.
Delicious Ways to Serve Your Instant Pot Butternut Squash
Once your butternut squash is perfectly cooked and tender, the possibilities for serving are endless. Here are a few popular and versatile suggestions:
- As a Simple Side Dish: For an easy and comforting accompaniment to any meal, simply scoop out the soft squash sections, add a pat of butter, a sprinkle of salt, and a dash of freshly ground black pepper. You can also elevate it with a drizzle of maple syrup for a touch of sweetness, or a sprinkle of fresh herbs like sage or thyme for a savory note. It’s one of my go-to simple side dishes, perfect alongside roasted chicken or a hearty steak.
- As a Creamy Puree: This is where the Instant Pot truly shines. Scoop the tender flesh of the squash into a large bowl and mash it with a fork for a rustic texture. For an extra smooth and velvety butternut squash puree, transfer the cooked flesh into a blender or food processor and blend until it reaches your desired consistency. You can add a splash of vegetable broth, milk (dairy or non-dairy), or even a touch of cream for added richness.
Pro-Tip for Blending: When blending hot ingredients like cooked squash, always be sure to leave the lid of your blender cracked open slightly or remove the small center cap. This allows steam to escape and prevents pressure from building up, which can cause the lid to blow off.
Creative and Healthy Uses for Butternut Squash Puree
One of the greatest advantages of making butternut squash puree in your Instant Pot is its incredible versatility. Its mellow, slightly sweet flavor makes it a fantastic addition to both sweet and savory dishes, often blending in seamlessly while boosting nutrition. It’s an excellent way to discreetly add more vegetables and healthy fiber to your diet and your family’s meals!
- Enhance Savory Sauces: Stir ¼ to ½ cup of butternut squash puree into your favorite Instant Pot Spaghetti Sauce or marinara. The subtle sweetness of the squash not only adds a hidden vegetable boost but also helps to balance out the acidity of the tomatoes, creating a richer, more complex flavor profile.
- Cheesy Butternut Squash Quesadillas: For a surprisingly delicious and healthy twist, spread a thin layer of butternut squash puree onto a tortilla before topping it with your favorite cheese and other fillings. Grill or pan-fry until golden and the cheese is melted. It’s a fantastic way to add moisture and nutrients to a classic comfort food that everyone, especially kids, will love.
- Boost Your Chili: Incorporate ¼ to ½ cup of butternut squash puree into your next batch of Instant Pot Chili. It adds a wonderful depth of flavor, a hint of sweetness, and a creamy texture that can balance the spice and acidity, making your chili even more hearty and nutritious.
- Pumpkin Puree Substitute: Butternut squash puree is an excellent, often interchangeable substitute for pumpkin puree in many recipes. Try using it in your favorite fall baked goods like Pumpkin Muffins or Pumpkin Bread for a similar flavor and texture. It’s a great way to use up leftover puree or if pumpkin isn’t in season.
- Sweet Breakfast Addition: Stir a generous spoonful of butternut squash puree into warm oatmeal. Sprinkle with cinnamon, a dash of nutmeg, and a touch of brown sugar or maple syrup for a healthy and comforting breakfast that feels like a treat.
- Enrich Your Burritos: Mix ½ cup of butternut squash puree with 1 to 2 cups of refried beans before using them as a filling for Bean Burritos. The squash adds extra creaminess, flavor, and fiber, making your burritos more satisfying and nutritious.
- Soups and Stews: Naturally, butternut squash puree is a foundational ingredient for creamy soups. But it can also be stirred into brothy stews to add body and nutrients without significantly altering the flavor profile.
- Pasta Sauces: For a healthier, dairy-free creamy pasta sauce, combine butternut squash puree with a little vegetable broth, nutritional yeast, and seasonings. Toss with your favorite pasta for a guilt-free comfort meal.
Storage Instructions for Butternut Squash
Proper storage ensures you can enjoy your perfectly cooked Instant Pot butternut squash for days or even months to come, minimizing waste and making meal prep a breeze.
- Refrigerate: Allow the cooked butternut squash (whether in sections or pureed) to cool completely to room temperature. Transfer it to an airtight container and store it in the refrigerator for up to 5 days. This is perfect for quick weeknight meals or adding to lunches.
- Freeze: For longer storage, freeze your cooked butternut squash. Place cooled squash (preferably pureed, but sections can also be frozen) in a freezer-safe container or heavy-duty freezer bags. Remove as much air as possible to prevent freezer burn. It can be stored in the freezer for up to 3 months. Thaw in the refrigerator overnight before use or reheat gently from frozen.
- As Baby Food: Instant Pot butternut squash is excellent for homemade baby food due to its smooth texture. To store as baby food, freeze the cooled puree in ice cube trays until solid. Once frozen, pop the individual butternut squash cubes out of the trays and transfer them to a freezer-safe storage bag. Store in the freezer, pulling out cubes as needed for individual servings. This method is convenient and ensures fresh portions for your little one.
Explore More Butternut Squash Recipes
Butternut squash is a culinary superstar, offering sweet, nutty flavors that shine in a variety of dishes. If you’ve loved this Instant Pot method, be sure to explore these other fantastic butternut squash recipes to expand your repertoire:
- Roasted Butternut Squash Salad with Pears & Feta: A vibrant and fresh salad bursting with seasonal flavors.
- Perfectly Roasted Butternut Squash: A classic and easy way to enjoy the caramelized sweetness of roasted squash.
- Creamy Instant Pot Butternut Squash Soup: A comforting and rich soup, made effortlessly in your pressure cooker.
- Savory Twice Baked Parmesan Butternut Squash: An indulgent and flavorful side dish that’s perfect for holidays or special meals.
- Hearty Vegetarian Butternut Squash Chili: A satisfying and warming chili packed with vegetables and flavor.
We hope this comprehensive guide inspires you to make Instant Pot Butternut Squash a regular feature in your kitchen. Its ease, speed, and versatility make it a truly essential recipe for healthy and delicious meals. If you give this recipe a try, we’d love to hear from you!
Instant Pot Butternut Squash
Kristen Chidsey
6 servings
5 mins
7 mins
15 mins
27 mins
Ingredients
- 1 medium butternut squash
- 1½ cups cold tap water
Instructions
Method 1: Pressure Cook Cut Butternut Squash
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Wash the exterior of 1 butternut squash. Carefully cut the squash in half lengthwise, then cut each half widthwise. Scoop out the seeds and fibrous strands from the center cavity. Cut the larger bottom two halves in half again, yielding 6 similar-sized sections.
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Pour 1½ cups cold tap water into the inner pot of the Instant Pot. Place the metal trivet (or steamer basket) inside and arrange the squash sections on top.
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Secure the lid on the pressure cooker, ensuring the vent knob is pointed towards “Sealing.” Set the cooking time for 7 minutes on high pressure. Once cooking is complete, allow a Natural Pressure Release (NPR) for at least 10 minutes before manually releasing any remaining pressure.
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Carefully remove the tender squash. Serve the sections with butter and seasonings, or scoop out the flesh and mash/blend until smooth for puree.
Method 2: Pressure Cook a Whole Butternut Squash
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Wash and dry a whole butternut squash. Pierce the squash 4-6 times all over with a sharp knife to allow steam to escape during cooking.
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Pour 1½ cups of cold tap water into the inner pot of the Instant Pot. Add the metal trivet, then carefully place the whole squash on the trivet.
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Place the lid on the pressure cooker, ensuring the vent knob is set to “Sealing.” Set the cooking time for 25 minutes on High Pressure. After the cooking cycle, allow a Natural Pressure Release (NPR) for at least 10-15 minutes before manually releasing any remaining pressure.
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Carefully remove the cooked squash to a cutting board. Cut it open, discard the seeds and fibers, and scoop out the tender flesh. Mash or blend until smooth and serve as desired.
Equipment
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Electric Pressure Cooker (6 or 8 quart)
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Steamer Basket for Instant Pot (Optional, but recommended for easy lifting)
Notes
Storage: Butternut Squash Puree or cooked sections can be stored in an airtight container in the refrigerator for up to 5 days. For longer preservation, freeze in freezer-safe containers for up to 3 months.
Baby Food Storage: If preparing Instant Pot Butternut Squash as baby food, freeze the puree in ice cube trays until solid. Once frozen, pop the cubes into a freezer-safe storage bag and retrieve individual portions as needed.
Selecting Squash: For best results, select a butternut squash that is firm, uniform in a deep tan color, free of major cracks or bruises, and feels heavy for its size.
Nutrition Information (per serving)
Carbohydrates: 15g
Protein: 1g
Fat: 1g
Saturated Fat: 1g
Sodium: 8mg
Potassium: 440mg
Fiber: 3g
Sugar: 3g
Vitamin A: 13288IU
Vitamin C: 26mg
Calcium: 62mg
Iron: 1mg
Nutrition information is automatically calculated and should be used as an approximation. It may vary based on specific ingredients and preparation methods.
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