Instant Pot Butternut Squash
Published 11/12/2021 • Updated 11/9/2023
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Perfectly cooked Instant Pot Butternut Squash in under 20 minutes. Learn how to cook butternut squash (2 ways!) in the Instant Pot with this step-by-step guide.
If I had to choose between butternut squash and sweet potatoes, I would choose butternut squash every time – a controversial statement considering that sweet potatoes are a favorite in the Fit Foodie kitchen.
Often enjoyed in the fall and winter months, butternut squash is wildly versatile with seemingly endless ways to prepare this humble veggie: mash it, blend it, roast it, puree it, make it sweet, make it savory, etc. It’s also a vegetable we receive so many questions about: what is the best way to cook butternut squash?
Our favorite way to cook butternut squash is in the Instant Pot. Peel, cube or halve the butternut squash, and let the pressure cooker do the rest of the work. Instant Pot butternut squash is easy to prepare and quick to cook – ready to eat or incorporate into any of your favorite butternut squash recipes in under 10 minutes. Crazy, right?
Don’t have an Instant Pot? Roast butternut squash in the oven by following our tutorial on how to cook butternut squash.
What You Need for Instant Pot Butternut Squash
You only need 2 ingredients for butternut squash in the Instant Pot:
- Butternut squash
- Water
- Olive oil if sautéing the squash first (optional)
- Butter for serving (optional)
Instant Pot Butternut Squash Variations
There are 2 ways to cook butternut squash in the Instant Pot (full recipe + instructions near the bottom of this post):
Cubed Butternut Squash
If you are planning to use the butternut squash as a side dish or in a meal prep recipe (like these butternut squash buddha bowls), cubing the squash is the way to go. You can either sauté the squash first or skip that step and pressure cook right away.
To cube butternut squash, cut off both ends of the butternut squash. Use a vegetable peeler to peel the rind off of the butternut squash. Slice the butternut squash lengthwise, remove the seeds, and cut the squash into cubes.
Halved Butternut Squash
If you are planning to make butternut squash puree, butternut squash soup, or want to cook it and decide how to use it later, we recommend cooking butternut squash halves. There’s no extra chopping or peeling required, simply cut one end off of the squash, slice the squash lengthwise, remove the seeds, and pressure cook.
FAQ
1) Use a large and very sharp chefs’ knife – this makes cutting butternut squash a thousand times easier.
2) Make sure you are cutting the squash on a flat and secure surface – you want your cutting board to stay put as you’re cutting.
3) Before cutting a butternut squash lengthwise, cut off the bottom of the squash to create a solid base. Set this new flat side flush with the cutting board.
4) Use a vegetable peeler to peel the butternut squash. Do not try to peel it with a knife – butternut squash is too uneven to do it safely.
Yes! Roast butternut squash in the oven by following this tutorial about how to cook butternut squash.
Roast them and eat them! Once removed from the squash, transfer the squash seeds to a sieve and rinse well. Place on a towel to dry. Once dry, place the seeds on a baking sheet, sprinkle with olive oil, salt, and pepper and, and bake at 350ºF until they are golden brown (about 15-20 minutes).
Storage
Let the butternut squash cool completely. Once cool, transfer to an airtight container and refrigerate for up to 5 days. Warm up the squash before serving or enjoy it cold straight from the fridge.
We don’t recommend freezing cooked butternut squash. The texture becomes a little grainy when frozen, thawed, and reheated.
MAKE AHEAD ROASTED BUTTERNUT SQUASH
Store cubed or halved butternut squash in an airtight container or bag for up to 2 days before cooking. When ready to cook, follow the recipe as written.
Serving Suggestions
Once the butternut squash is cooked, the serving options are endless! Here are a few of our favorite recipes that feature butternut squash:
- Butternut Squash Breakfast Hash
- Butternut Squash Harvest Bowl
- Butternut Squash Buddha Bowls
- Butternut Squash Kale Salad with Farro and Goat Cheese
- Chocolate Pumpkin Zucchini Muffins (replace the pumpkin puree with butternut squash puree)
Instant Pot Butternut Squash
Ingredients
For Cubed Butternut Squash
- 1 butternut squash, peeled, gutted, and cut into 1-inch cubes
- 1 cup water
- Only for option 2: 2 tablespoons olive oil
For Halved Butternut Squash
- 1 butternut squash, halved lengthwise, gutted, and quartered
- 1 cup water
For Serving
- butter, room temperature
Instructions
For Cubed Butternut Squash
Option 1: Steamed
- Pour the water into the bottom of the Instant Pot and place the Instant Pot Trivet onto the bottom of the Instant Pot.
- Place a glass bowl (oven + microwave safe) on top of the trivet. Add the cubed squash to the bowl.
- Cover the Instant Pot and turn the pressure valve to seal. Set the Instant Pot to high pressure and cook for 3 minutes. Quick release the pressure and remove the butternut squash from the Instant Pot.
Option 2: Sautéed + Steamed
- Turn on the Instant Pot sauté function and add the olive oil to the bottom of the Instant Pot.
- When the oil is fragrant, add the butternut squash to the Instant Pot and cook for 3-4 minutes or until browned. Add any optional spices at this point.
- Remove the squash from the Instant Pot.
- Pour the water into the bottom of the Instant Pot and place the Instant Pot Trivet onto the bottom of the Instant Pot.
- Place a glass bowl (oven + microwave safe) on top of the trivet. Add the sautéed butternut squash to the bowl.
- Cover the Instant Pot and turn the pressure valve to seal. Set the Instant Pot to high pressure and cook for 1 minute. Quick release the pressure and remove the butternut squash from the Instant Pot.
For Halved Butternut Squash
- Pour the water into the bottom of the Instant Pot and place the Instant Pot Trivet onto the bottom of the Instant Pot.
- Place the butternut pieces onto the trivet.
- Cover the Instant Pot and turn the pressure valve to seal. Set the Instant Pot to high pressure and cook for 8 minutes. Quick release the pressure and remove the butternut squash from the Instant Pot.
Tips & Notes
- Storage: Once the squash is cool, transfer to an airtight container and refrigerate for up to 5 days.
- Make Ahead Instructions: Store cubed or halved butternut squash in an airtight container or bag for up to 2 days before cooking. When ready to cook, follow the recipe as written.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
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I tried the cubed Instant Pot recipe tonight, and the flavor was great, however I had to more than double the cooking time. At 3 min, the cubes were still too hard to mash. I put them back in for another 4 min and did a 5 minute natual release. While it was better, I would increase the cooking time to a total of 8 minutes. Still, I’m grateful for the guidance and pictures you provided…you inspired me to give it a try, and that’s all I could ask for. Thank you!
Everyone’s Instant Pots are so different! But thank you so much for letting us know your cook time!
Hi there! Can’t wait to try this… but also want to make sure I don’t blow my Instant Pot up (I am new to this device!). In the pictures, the cubed squash is not in a bowl, but just resting on the trivet. In the instructions, it says to place the cubed squash in a bowl, and place the bowl on the trivet… which method would you recommend? Thank you!