Instant Pot Recipe: Loaded Butternut Squash and Cauliflower Soup (AIP and Paleo options)

You’ve probably heard of the Instant Pot ¯\_(ツ)_/¯

But these simple & easy to follow recipes work with any pressure cooker! All pressure cookers work on the same, simple principle: Steam pressure.

Within the sealed pot, the steam builds up therein to a very high pressure, which helps food cook much faster than other traditional methods, such as with crock pots and or ovens!

Here’s a fast, yet hearty and delicious soup recipe that works well for your anti-inflammatory diet (Paleo, AIP, low carb and vegetarian options).

**New – Please note: I am now offering a recipe only membership level in the Autoimmune-Free Cooking Club! Go to for all the details.

With this membership, you will have access to all of the recipes on my website (all the recipes you find in my videos plus many, many more). A new recipe comes out every single week and oftentimes, two per week. All in printable format.

Therefore, this is the last video that will come with the recipe write-up in the notes or a link to the recipe that you can access for free. You can, of course, watch the video closely and write down what I say. The membership will give you a convenient, all in one put for all my recipes that will assist you keep your health in check! As a bonus for members, if you determine down the road that you would benefit from the full membership that includes health coaching and many additional resources, you have the option of upgrading. Otherwise, the only opportunity to join the health coaching membership is when I open enrollment quarterly. And as always, you can comment and ask questions for clarification, substitutions, etc. and I will answer you as quickly as possible. Thanks for your kindness and support!

You can find a printable version of this recipe by clicking this link and it is included below:

Immersion Blender: My model is very aged and no longer available, but this one is the same brand and has attachments that look really valuable! If I were buying one today, this is the one I would choose.
Instant Pot (the 6 qt. I have):

Butternut Squash and Cauliflower Loaded Soup (Low-carb, paleo, AIP option)

1 Tbsp. Avocado oil, bacon fat or ghee
1 medium sweet onion
3 cloves garlic
1 lb. cubed butternut squash, fresh or frozen
1 medium-big head of cauliflower
1 tsp. Paprika (omit for AIP)
1/2 tsp. Dried thyme
1/4 tsp. Black pepper, or to taste (omit for AIP)
1 tsp. Sea salt, or to taste
2 cups chicken bone broth or vegetable broth for vegetarian
1/2 cup coconut milk or almond milk (use coconut for AIP)

Optional toppings and mix-ins:
Shredded cheddar (not for AIP)
Cooked and crumbled bacon
Chives or green onions
Sour cream (not for AIP)
Hot sauce (not for AIP)
Basil pesto (may be ok for AIP – check ingredients)
Chili flakes (not for AIP)
“sweet” spices such as cinnamon, ginger or clove would be a excellent option for AIP

Turn Instant Pot onto sauté more, add oil. chop onion and add to pot. Sprinkle in some of the salt and pepper and stir. Allow onions to cook, stirring often, for about 5 minutes.
Peel and mince garlic and add to the onions. Stir for a few seconds then turn off pot.
Add in remaining ingredients and stir well, being sure to scrape any browned bits from the bottom fo the pot.
Seal lid and set to manual high pressure for 10 minutes.
Once cook time has finished, fast release the pressure.
Blend soup with an immersion blender or transfer to a blender or food processor and process until smooth. Taste for seasoning and add salt and/or pepper or any of the optional mix-ins. Top with your choice of toppings and serve hot.
I usually serve this in a delicious format with the bacon, chives and cheese, but if you are following the AIP diet, you may want to go with the more traditional butternut squash soup flavorings and add some cinnamon, clove or ginger. You could even swirl in a little maple syrup and that would be delicious!

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