Acorn Squash Soup

This acorn squash soup recipe comes together in three easy steps: roast, simmer, and blend. It's creamy, cozy, and flavorful--perfect for a cold night.

Acorn squash soup

I’ve had a stash of this acorn squash soup in my freezer for the last couple of weeks, ready and waiting for the type of cold fall day that necessitates creamy orange soup. Well, last weekend, that day finally came. Saturday arrived, chilly and crisp, and I knew that this acorn squash soup would hit the spot. I heated up a bowl for lunch, and I enjoyed it so much that I polished off the rest on Sunday. This weekend, I’m definitely making more.

This acorn squash soup is sublimely creamy (but not from cream!), and it’s deliciously seasoned with woodsy thyme, warming nutmeg, and cayenne for kick. If you’re trying to stay cozy in cold weather, I can’t recommend it enough.

Acorn squash soup recipe ingredients

Acorn Squash Soup Recipe Ingredients

Here’s what you’ll need to make this acorn squash soup recipe:

  • Acorn squash, of course! You’ll need 2 medium ones to make this recipe. No acorn squash on hand? Butternut, kabocha, kuri, or buttercup squash would all be great here too.
  • Onion and garlic – You’ll sauté the onion and roast the garlic to create the soup’s flavorful base.
  • Carrots – They add sweetness and help perfect the soup’s smooth and creamy texture.
  • Extra-virgin olive oil – For richness.
  • Vegetable stock – Use store-bought, or make your own.
  • Fresh thyme – One of my favorite fall herbs! It adds fresh, earthy flavor to this autumn soup.
  • Nutmeg – For warm depth of flavor.
  • Cayenne pepper – It gives the soup a subtle spicy kick.
  • Maple syrup – It highlights the squash’s natural sweetness.
  • Fresh lemon juice – For brightness.
  • And salt and pepper – To make all the flavors pop!

Find the complete recipe with measurements below.

Roasted squash halves on a baking sheet

How to Make Acorn Squash Soup

You can think of this acorn squash soup recipe in three parts: roast, simmer, and blend.

First, roast the squash. Cut the squash in half vertically and scoop out the seeds. Rub the cut sides with olive oil and sprinkle them with salt and pepper. Place the squash halves, cut side down, on a parchment-lined baking sheet. Wrap the garlic cloves in a piece of foil with a drizzle of olive oil and add it to the baking sheet. Roast at 400°F for 35 to 45 minutes, or until the squash is fork-tender.

Measure 2 1/2 cups of the soft squash flesh. Save any extra for another use!

Unblended soup in Dutch oven

Next, simmer the soup. Sauté the onion and carrots, then stir in the spices. Add the 2 1/2 cups of roasted squash, the roasted and peeled garlic, the vegetable broth, and thyme. Simmer, stirring occasionally, for 20 minutes, to allow the flavors to meld.

Acorn squash soup in blender

Finally, blend. Working in batches if necessary, transfer the soup to a blender and puree until smooth (an immersion blender works too!). Add the lemon juice and maple syrup and blend again. Season to taste, and enjoy!

Bowl of acorn squash soup with pepitas and microgreens

Acorn Squash Soup Recipe Tips

  • Squash too tough to cut? Pop it in the microwave. Every so often, you’ll come across a winter squash that is insanely hard to cut open, so hard that hacking at it just isn’t productive (or safe). In these cases, I like to soften the squash before I cut it open. I do this by pricking holes in it with a fork and then microwaving it whole for 1-minute bursts or roasting it in the oven for about 10 minutes, just until it’s soft enough to cut. When you can cut the softened squash in half, scoop out the seeds, and proceed with the recipe as written. Easy!
  • Crunchy toppings are fantastic. I love the way crunchy toppings play off the smooth and creamy texture of this soup! Try dressing it up with toasted pepitas, or pile your bowl with homemade croutons. Fresh garnishes, such as microgreens or chopped parsley, are also delicious on this soup.
  • It’s better on the second day. Try not to devour all of this acorn squash soup on day 1! It keeps well in the refrigerator for up to 4 days, and if you ask me, the flavor only improves as it sits. For longer storage, freeze it for up to 3 months. Take it from me–it’s such a treat to find this soup in your freezer when it’s cold outside!

Acorn squash soup recipe

More Favorite Soup Recipes

If you love this roasted acorn squash soup, try one of these delicious soup recipes next:

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Acorn Squash Soup

rate this recipe:
4.85 from 33 votes
Prep Time: 15 minutes
Cook Time: 1 hour 15 minutes
Total Time: 1 hour 30 minutes
Serves 4 to 6
Filled with fresh veggies and herbs, this acorn squash soup recipe is creamy, comforting, and SO flavorful. We love it on cold fall nights! Vegan and gluten-free.



  • Preheat the oven to 400°F and line a baking sheet with parchment paper.
  • Slice the squash in half lengthwise and scoop out the seeds. Drizzle the squash halves with olive oil and sprinkle with salt and pepper. Place cut side down on the baking sheet. Wrap the garlic cloves in a piece of foil with a drizzle of oil and a pinch of salt and place on the baking sheet. Roast for 35 to 45 minutes, or until the squash is tender when pierced with a fork. Remove from the oven and set aside to cool.
  • When cool enough to handle, peel the garlic cloves and discard the papers. Scoop the soft squash flesh out of the skin and measure 2½ cups. Discard the squash skins and save the remaining flesh for another use.
  • Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and salt and cook, stirring occasionally, for 5 to 8 minutes, or until softened. Stir in the nutmeg, cayenne, and several grinds of pepper, then add the 2½ cups roasted squash, the garlic, broth, and thyme leaves. Simmer, stirring occasionally, for 20 minutes.
  • Allow the soup to cool slightly, then transfer to a blender with the lemon juice and maple syrup and blend until smooth. Work in batches if necessary. Season to taste.
  • Portion into bowls and serve with a drizzle of olive oil, fresh thyme leaves, pepitas, and microgreens for garnish.


4.85 from 33 votes (19 ratings without comment)

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Rate this recipe (after making it)

  1. Roscoe

    5 stars
    This was fantastic. I used low sodium chicken broth though because that’s all I had. Everything else the same. I dropped a couple of breakfast sausage meatballs in the finished bowl. Perfect for a cold rainy day.

    • Jeanine Donofrio

      I’m so glad you loved it!

  2. Helen

    2 stars
    This soup uses too much vegetable broth and thyme. It’s all I taste. I used Swanson vegetable broth I double the recipie and used 6 cups of squash and 8 cups of broth. It’s way too runny. I’m mak8ng a big batch for an early Christmas dinner. I’m so disappointed. It’s simmering right now. I will cook it down, and hopefully it’s better after I add the maple syrup and lem9n.

    • Lindsay Oldaker

      Just a thought, maybe it’s the broth selection?? I find Swanson chicken broth more flavorful than my (much cheaper) grocery brand. Sometimes the strong flavor’s a benefit, sometimes not. I wonder is Swanson veggie broth is highly flavored too.

  3. Paige

    5 stars
    This turned out so flavorful! Made it according to the recipe. I didn’t think it turned out too spicy at all and im pretty sensitive to spicy foods. I dont think i would even add sage or ginger like others suggested; the balance of flavors is so on point. Thanks!!

    • Jeanine Donofrio

      Hi Paige, I’m so glad you enjoyed it!

    • Phoebe Moore (L&L Recipe Developer)

      So glad you loved it!

  4. Dan

    Added a couple teaspoons of ground ginger and it turned out wonderful for a fall/winter night dinner!

    • Phoebe Moore (L&L Recipe Developer)

      Hi Dan, I’m so glad you loved the soup! Ginger would be great here.

  5. Tom

    5 stars
    This is an awesome recipe! Thanks for sharing this.

    I had a little less carrot on hand than suggested, so I supplemented with about a cup of diced + roasted sweet potato. I also added a wee bit (1 tsp) of fresh sage on top of the thyme.

    This is my first time making it – I’m excited to make it proper next time (and there will most certainly be a next time – I might like this more than my split pea soup!).

    I’m letting it sit and heating it up for Thanksgiving in 2 days and I can’t wait to hear how everyone likes it 🙂

    • Jeanine Donofrio

      I hope everyone enjoys!

  6. Lea

    5 stars
    Hands down the best soup ever!! I cleaned the bowl and can’t wait to have it again. And a sprinkle of Parmesean and the pepitas and it is even better.

    • Jeanine Donofrio

      Hi Lea, I’m so glad you loved it!

  7. Kim

    5 stars
    Very tasty! Instead of the pepitas I roasted the seeds of the squash and topped it with that. Thank you!

  8. Tara

    5 stars
    This soup was so good ~ I will definitely make it again! I roasted the carrots, onion and a whole head of garlic with the acorn squash and omitted the cayenne pepper and peppitas as I didn’t have them.

    • Jeanine Donofrio

      Yum! I’m so glad you enjoyed it!

  9. MC

    5 stars
    All the stars! I roasted my carrots, onion, garlic with the squash and added some fresh sage and used only a pinch of cayenne. It was delicious. Thank you for sharing this recipe. It’s just the acorn squash soup I’ve been looking for.

    • Jeanine Donofrio

      Hi MC, I’m so glad you loved it!

  10. Isaiah Young

    5 stars
    This recipe is awesome!!! I highly suggest roasting the vegetables it bring brings out the flavors. Also i used less cayenne pepper.

    • Jeanine Donofrio

      I’m so glad you enjoyed it!

  11. Gary Reyes

    5 stars
    Like more s soups like this with meat like lamb

  12. Brigitte

    5 stars
    We are generational soup makers and this has to be the tastiest of all! Easy, healthy and delicious! It’s been added to our family’s list of faves!

    • Jeanine Donofrio

      Hi Brigitte, I’m so glad you loved it like we did!

  13. Ayushmaan Singh

    3 stars
    I liked the soup but too much cayenne. How much calorie does it contain?

    • Phoebe Moore (L&L Recipe Developer)

      Hi, we don’t calculate nutrition facts for our recipes, but you can plug it into an online nutrition calculator, such as MyFitnessPal, if you like.

  14. Maureen

    I think I will roast the carrot and the onion with the squash and garlic. Then blend them all add to the stove pot with remaining broth etc and simmer.

  15. Patti

    I like spicy but thought it was too much cayenne. Calorie content?

  16. Mia w

    5 stars
    I made This recipe tonight & it’s delish. I will Omit the cayenne next time as it was too much for me. To cool it down, I added foragers cashew dairy free yogurt (a few large spoonfuls) which helped. I also added a little coriander. Thank you for the recipe. I would Make it again. Next time, I may Try it with some home grown sage.

    • Phoebe Moore (L&L Recipe Developer)

      Hi Mia, I’m glad you enjoyed the recipe! Sage would be delicious here.

  17. Jan

    This was one of the best squash soup recipes I’ve made, and it was so easy! The hardest part was cutting open the squash, but next time I’ll try the microwave method to soften it a bit first. The touch of cayenne pepper gave this soup just the right amount of warmth for a chilly fall or winter evening. I served it with additional thyme leaves and toasted pepitas for garnish. This will be on my regular rotation for sure! Thanks, Jeanine!

    • Jeanine Donofrio

      Hi Jan, I’m so thrilled to hear how much you loved the soup!

  18. Bette

    I’m wondering if it’s safe to microwave a whole squash without piercing the skin with a fork once or twice? My mother was adamant that the squash could explode if you didn’t.

    • Jeanine Donofrio

      Hi Bette – you should really poke holes so the steam that builds inside the squash can vent.

  19. Jan G.

    Omg, I can’t wait to try this! I’m just getting started on my plant-based journey, and your recipes are making it easy and fun. Thanks Jeanine and Jack!

    • Jeanine Donofrio

      Hi Jan, I’m so happy to hear!

A food blog with fresh, zesty recipes.
Photograph of Jeanine Donofrio and Jack Mathews in their kitchen

Hello, we're Jeanine and Jack.

We love to eat, travel, cook, and eat some more! We create & photograph vegetarian recipes from our home in Chicago, while our shiba pups eat the kale stems that fall on the kitchen floor.