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:

Acorn Squash Soup

rate this recipe:
5 from 12 votes
Prep Time: 15 mins
Cook Time: 1 hr 15 mins
Total Time: 1 hr 30 mins
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.

Ingredients

  • 2 medium acorn squash, about 3 pounds
  • 3 garlic cloves, unpeeled
  • 2 tablespoons extra-virgin olive oil, plus more for drizzling
  • 1 large yellow onion, chopped
  • 2 medium carrots, chopped
  • 1 teaspoon sea salt, plus more for sprinkling
  • ¼ teaspoon cayenne pepper
  • ¼ teaspoon nutmeg
  • 4 cups vegetable broth
  • 1 tablespoon fresh thyme leaves, plus more for garnish
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon maple syrup
  • Freshly ground black pepper
  • Pepitas, for garnish, optional
  • Microgreens, for garnish, optional

Instructions

  • 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 cayenne, nutmeg, 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.

6 comments

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Rate this recipe (after making it)




  1. Jan
    10.30.2022

    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
      11.01.2022

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

  2. Bette
    10.20.2022

    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
      10.21.2022

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

  3. Jan G.
    10.20.2022

    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
      10.21.2022

      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.