How to Cook Butternut Squash in the Instant Pot. Never risk cutting through a rock hard squash again. The pressure cooker makes it quick, easy, and manageable for anyone. Details on how to cut a whole, halved, or cubed squash below.
I LOVE COOKING VEGETABLES IN THE INSTANT POT!
Cooking veggies in the Instant Pot is so fast and easy. For example: Instant Pot Spaghetti Squash, Instant Pot Kale with Lemon, Instant Pot Honey Glazed Carrots, Instant Pot Caramelized Onions, andInstant Pot Corn on the Cob.
Skip ahead to each part of this Instant Pot Butternut Squash post with the links below:
- Why we should all love butternut squash
- How long to cook butternut squash in the Instant Pot Pressure Cooker
- How to peel and cut a whole butternut squash
- Picking the right squash
- Storing the whole butternut squash
- Freezing chopped butternut squash
- How to serve butternut squash
- Flavoring butternut squash
- Easy butternut squash recipes to start
- Jump right to the full recipe
Butternut squash and I have a complicated relationship. I really want to love it, but unless it's drowning in butter and salt, I just can't.
Kind of like the college boyfriend I wanted to love, but unless he was playing the guitar and singing me love songs, I just couldn't. Can you relate? To either scenario?
Lucky for all you butternut squash lovers out there, this method of cooking will make it that much easier to quick roast it, add it to stir-frys, or eat it with a bit (or a bunch) of butter.
For those like me who want to love butternut squash, this recipe is the bomb for making an easy puree. I'll hook you up with some great recipes to use your puree below.
WHY WE SHOULD ALL LOVE BUTTERNUT SQUASH
Let me count the ways . . .
Butternut Squash is Nutritious
- Adding it to your meal won't add a lot of fat and calories, but it will add a load of fiber, vitamin C, vitamin A (hello lovely locks of hair), and potassium
- Versatile
- Eat it plain, roasted, pureed, or diced in soups and stir-frys. It can handle it all
- Pretty
- If you like your food to look as good as it tastes, this bright orange veggie will guarantee you “pretty points”. Put that tip in your back pocket for your next cooking competition and shoot me an email when you win it for said points
HOW LONG TO COOK BUTTERNUT SQUASH IN THE INSTANT POT PRESSURE COOKER
Here is a quick reference, we'll dive into more detail below:
- Whole Butternut Squash: High Pressure 25 minutes + 10 minute natural pressure release
- Halved Butternut Squash: High Pressure 8 minutes + 10 minute natural pressure release
- Cubed Butternut Squash: High Pressure 8 minutes + quick pressure release
- Partially Cooked, Whole Butternut Squash: High Pressure 8 minutes + quick pressure release
WHOLE BUTTERNUT SQUASH
To avoid any prep work, look for butternut squash that will fit inside your 6 or 8 quart pot. No need to even poke holes in it, just place on top of a trivet, 1 cup of water in the pot, and cook at high pressure for 25 minutes. The squash will be soft enough to mash it with a fork or puree, yet firm enough to chop into cubes, if desired.
HALVED OR QUARTERED BUTTERNUT SQUASH
If the squash is too large to fit inside the pot, half or quarter it and place on top of a trivet with a cup of water in the pot. Cook for 8 minutes at high pressure for a squash that is soft enough to eat, puree, or to cube for use in a soup, risotto, taco, etc.
CUBED BUTTERNUT SQUASH
Already cubed butternut squash can be easily found in the produce or freezer section of most grocery stores. Cook it for 8 minutes with a quick release of the pressure for soft butternut squash that you can eat as is, puree, add to other recipes, or toss in olive oil and quick roast in the oven.
PARTIALLY COOKED BUTTERNUT SQUASH
This tip is for the times you want cubes of butternut squash that are undercooked and still firm for sauteing, roasting, grilling, etc. Cook the whole butternut squash for 8 minutes at high pressure, then quickly release the pressure. The squash will be just soft enough that it will be a breeze to peel and chop.
HOW TO PEEL AND CUT A WHOLE BUTTERNUT SQUASH
This is how your squash will look once it has cooked and cooled a bit: So soft and tender you could cut it with a butter knife
- Now to cut it, slice it right across the neck of the squash (where the thinner top meets the rounded bottom)
- Scrape out the seeds, peel it with a knife or vegetable peeler
- Chop into uniform cubes
SEE RECIPE CARD BELOW FOR DETAILED COOKING INSTRUCTIONS
This whole process is a breeze because the squash is already cooked and tender. If you've suffered through this process many times with uncooked butternut, prepare to be dazzled.
EXTRA BUTTERNUT SQUASH TIDBITS
If your gardens are overflowing with squash or you're going to stock up on them while the price is right, here are some great tips:
HOW TO PICK OUT THE RIGHT SQUASH
- Look for one that has hard skin, is blemish-free, and heavy for its size
- If you're looking to store your squash long-term, buy or harvest the squash late September or early October. The longer it sits on the vine, the thicker the skin will become and the longer it will store
HOW TO STORE WHOLE BUTTERNUT SQUASH
- Store in a dry, cool place (not the fridge!) for 2 -3 months (a few of you have told me they store it 3-6 months!)
HOW TO FREEZE CHOPPED BUTTERNUT SQUASH
- Line a sheet pan with nonstick foil or a Silpat liner. Scatter cooked or uncooked cubes of squash on the pan and place it in the freezer. Once frozen, put them in a freezer-safe ziplock.
- For cooked squash, let it thaw in the fridge. For uncooked squash, you can throw them frozen into the Instant Pot and cook for 9 minutes with a quick pressure release.
HOW TO SERVE BUTTERNUT SQUASH:
Once your butternut squash is cooked, you have several options for serving it.
- Cubed – Peel and cut the squash into bite size chunks
- Halved – Cut the squash in half, scoop out the seeds, and serve with the peel still intact.
- Mashed – Scoop cooked squash into a bowl and mash or use a mixer or food processor to blend until smooth.
- Roasted – Cut squash into desired shape and size, drizzle with olive oil or butter, and place under the oven broiler until it starts to brown.
HOW TO FLAVOR BUTTERNUT SQUASH
- Classic: Butter + salt and pepper
- Fancy: Brown Butter + salt and pepper
- Sweet: Butter + cinnamon + sugar, honey, or maple syrup
- Thanksgiving Style: Butter + sage, thyme, and rosemary
Whew! That was a lot of butternut squash info there! I hope my research and experiments have been helpful to you.
If you have any favorite recipes for butternut squash, let me know! I've got a wheelbarrow full of it and I don't want a drop of it to go to waste.
Oh, hey there, cute little photo bomber 🙂
EASY BUTTERNUT SQUASH RECIPES
- Healthy Butternut Squash Soup with a Twist (Best soup EVER!)
- Creamy Chicken Enchilada Soup
- Magic Sunshine Soup (the name says it all!)
- Healthy Mac and Cheese from Pinch of Yum
- Healthy Nacho Cheese Sauce
- Thai Butternut Squash Red Curry
- Creamy Ravioli Butternut Squash Soup
RECOMMENDED TOOLS TO BUY AND USE TO MAKE INSTANT POT BUTTERNUT SQUASH
- Instant Pot
- Steamer Basket (for cubed squash)
How to Cook a Whole Butternut Squash in the Instant Pot
No prep whatsoever, just throw your butternut squash into the Instant Pot and just see how much easier it is to cut and peel!
- Prep Time: 1 minute
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 4-5 cups chopped 1x
- Category: Side
- Method: Pressure Cooker
- Cuisine: American
Ingredients
- 1 small to medium butternut squash (look for one the right size and shape to fit in your pressure cooker pot whole or see notes below if your squash is too large)
Instructions
- Pour 1 cup of water into the pressure cooker pot. Place a low rise trivet inside, place butternut squash on top.
- Secure the lid and turn pressure release knob to a sealed position. Cook at high pressure for 25 minutes.
- When cooking is complete, use a natural release for 10 minutes and then release any remaining pressure (could also use a full natural release if you don't mind it getting really tender).
- Let squash cool slightly, peel with a knife or vegetable peeler.
- Cut squash in half at the neck. Cut rounded bottom in half and scoop out seeds.
- Chop into desired size and shape.
- Use immediately, refrigerate, or freeze (see notes).
Notes
More Cook Times:
- Whole Butternut Squash: High Pressure 25 minutes + 10 minute natural pressure release
- Halved Butternut Squash: High Pressure 8 minutes + 10 minute natural pressure release
- Cubed Butternut Squash: High Pressure 8 minutes + quick pressure release
- Partially Cooked, Whole Butternut Squash: High Pressure 8 minutes + quick pressure release
Chopped butternut squash freezes beautifully! Line a sheet pan with nonstick foil or a Silpat liner. Scatter chopped squash over pan. Freeze until solid then place in a freezer safe ziplock.
Keywords: instant pot recipe, butternut squash, healthy sides
I’ve recently begun pursuing a healthier lifestyle, and I discovered that butternut squash is very nutritious, with numerous recipes to try. I came across your recipe and attempted to make it yesterday. Thank you for sharing this delectable dish.
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Did this (to destroy lectins) and finished off under the broiler. Perfect!
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I just cooked a large butternut whole in my instant pot . Wow what a time and work saver. Let it cook 18 minutes and let it release naturally for ten minutes.
It was so easy to cut in half and take the seeds out. Layed the half’s face down and simply lifted the skin off the meat. Cut it up in chunks and mashed it in a bowl with a little butter. Delicious!! No more hard cutting or skining.
Michael, Isn’t it amazing?! I never ate much butternut before the Instant Pot and now it’s almost a weekly thing. Your description of how you ate it has me craving a big bowl of it 🙂
So, can I use an acorn squash the same way in my instant pot?
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Emily, I haven’t tried it, but yes, I think it would work great!
I have made this over and over again! So simple and easy! Thank you!
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Carol, I’m planting at least 2 butternut plants this summer so I can have a freezer/basement full of it. I’m so glad you’re loving this cooking technique!
Hello.This post was extremely interesting, particularly because I was looking for thoughts on this topic last Thursday.
Tamara, I’m glad it could help you!
Cooking in pot now … my 2 cents worth: 1 – I have a mini toolkit in my kitchen & always use the hammer to get the large knife to cut thru the squash in order to fit the pieces in the pot & 2 – I never peel as peel is nutritious & gives texture. There.
Cheryl, thank you for your 2 cents :). Do you puree the peel?
This recipe just will not print. It stays always on Preview Recipe. I have tried about 15 times.
Kathryn, hmm…I just tried it and it worked on my end. If you’re still having problems, send me an email at [email protected] and I’ll send you something you can print off.
Thank you for this great post. Your ketchup recipe is a staple in my kitchen! I just made another batch yesterday 🙂
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Where can I find the ketchup recipe? Thanks for your help!
If it wasn’t tasty enough with the butternut squash, you added caramelized onions! I’m thinking some parmesan cheese on top next time would be yummy.
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Alisha, Oh my, I would have liked to be at your table for that one!
This was the best! The butternut squash I had was very large so it took 30 minutes. I can never cut thru these so it was perfect putting it in my 8 qt. on its side. When done I forgot about it and it went into the NR but not minutes mine was 20 minutes and it still was fine. When done cutting in cubes I just used the Mealthy Crisplid to brown up the cubes. Works Great! Thank you for sharing so many great recipes with us!
Beverly, yes, it’s quite the time (and hand) saver. I haven’t tried finishing them off in an air fryer though, I’m gonna try that!
Our favorite 🙂 They’ve changed the recipe since I first found it. I do 2 tbsp butter (no oil) and 1/2 tsp salt. It definitely doesn’t need honey. It’s so sweet on its own.
https://www.superhealthykids.com/recipes/honey-roasted-butternut-squash/
Also I never have any issues peeling my raw squash, but I’ve also got a nice peeler with a stainless steel blade. I got rid of my cheap ones that didn’t work well.
Kristin, thank you for that recipe! I’m excited to try it. What peeler do you own? It sounds like I need a new one.
Thank you for this! I have a recipe I love (think it might be from Chez Panisse) that is cubed butternut sauteed briefly with walnuts, ginger, and thyme and tossed with vanilla and lemon juice. It’s a lovely, delicate blend of flavors, but I was always sure I would chop off a finger one day trying to deal with cutting down the squash. Now I can make it more often, without the fear!
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Megan, oh wow, that sounds amazing! Send me the recipe if you have it!
Hi, here is the recipe; it’s a really nice play of flavors between the lemon and the vanilla. Sometimes I adjust one or the other to balance them. I also sometimes sub coconut oil for the butter.
Butternut Squash with Walnuts and Vanilla
1 butternut squash about 2 lbs, peeled,cooked, and cut into 1 inch cubes
1 heaping cup walnuts (can sub pecans or pine nuts)
2-3 T butter
2 tsps grated ginger
1-2 tsp vanilla
lemon juice
½ tsp dried thyme
salt and black pepper to taste
Heat a large saute pan over medium-high heat and toast walnuts. Add butter, toss the walnuts to coat, then add squash, tossing to coat with butter also. Add ginger, vanilla extract, pepper, salt and dried thyme and toss again. Turn off heat and squeeze lemon juice over. Taste for salt and lemon , add more if needed. For a richer dish add 1 or 2 T butter before serving.
Serves 4
Megan, I’m so curious about how this tastes! I’ve copied it and will give it a go!
Would this work for acorn squash? How would the time change?
LeAnn, I would to an acorn squash more like 18-20 minutes. I haven’t tried it yet though. Let me know if you experiment!
Thanks for the recipe. I bought an instant pot right after Christmas last year, so I’ve been figuring out how to use it. I love squash, but I hate cutting it up when it is hard. This was so easy, and was perfect for my dinner plans. I’ll be making this again.
Christin, great little trick, right! I eat more butternut because of it
My favorite way to cut up large uncooked squash is with the kids’ pumpkin carving knives you get at Halloween. Look for the heavy duty ones not the fancy detail ones – mine has last for years.
Linda, I never thought of that, great tip!
I tried cooking what I thought was a medium butternut whole the other night, but it did not cook through! Do you have any guidelines as to the weights of the squash that will work? Thank you!
Kirsten
Kirsten, if it was small enough to fit in your pressure cooker without cutting it, it should be tender after the 25 minutes. Was it still hard? I would say they are usually between 2 and 3 pounds. If I have to cut them to fit, they cook even faster.
My butternut squash is in my Instant Pot right now. I usually roast it but it takes so long; so I’m excited to try this. I also added an onion and a bulb of garlic wrapped individually in foil.
I’ll be making soup with it. I put it all in the blender with a cup of chicken broth, a can of coconut milk, a tablespoon of curry powder and salt & pepper to taste. Super simple and easy.
I also soak the seeds overnight and then roast them the next day. They are more tender than pumpkin seeds but taste very similar.
Nancy! There are so many good ideas in your comments! I wrote them all down in my notebook. I’m so curious to roast my butternut squash seeds now. Thank you so much for sharing!
I may never bake a butternut squash again, this was super easy & I had no trouble peeling the cooked squash. Thank you! oh, and I made the instant pot nacho cheese sauce…score! my children don’t know they are eating butternut squash in their mac n cheese! About to try it on chicken nuggets & fish sticks and there is lots of sauce leftover. I didn’t have the jalapeno ingredients so, I left it out, one of my children (expert in our kitchen) said it was ‘a step below mild salsa’.
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Priscilla, Hahaha, I love it! You’re kids sound like they give great feedback. My kids love to critique my food “Chopped” style.
For those larger butternuts that won’t fit uncut into the Instant Pot, here’s a tip I came up with.
Put the squash in the microwave and cook it on high for about 2 minutes (not necessary to poke a hole in it, because only the skin gets hot at that point). Then remove and allow it to cool enough so that you can handle it. That will heat the outside skin and render it soft enough to peel with a vegetable peeler. Then you can cut it up as you wish and cook further.
Otherwise, trying to cut, peel or otherwise manipulate a larger squash is actually dangerous. The skin is so hard the knife can just slip right off of it, as I am sure you know!
I appreciate your post and recipes, and here’s what we do with our butternuts (not IP-related): Peel as above and place on a rack. Spray with a misting of oil and sprinkle liberally with Tony Cachera cajun spice. Bake in a 425 degree oven till done and browned . This takes 15 or so minutes cook time, but a lot depends on how thickly you cut the squash. We make “french fries” out of it to cook this way.
Georgene, Great tips! Thanks so much! I’ve never had butternut squash french fries, but I am so intrigued by this. It sounds so good! Is it similar to sweet potato fries?
I think they would be similar. I can’t be real sure because we eat “lower” carb, and so we eat butternut instead of sweet potatoes! That deep orange color, though…gotta be good for ya! 🙂
What a great post! Definitely trying this method to cook butternut-squash.
Sheenam, It’s a game changer for sure!