This soul-warming Roasted Acorn Squash Soup is perfect for a cozy Autumn evening or weekend lunch. This recipe is savoury, slightly sweet and comforting and is gluten-free and vegetarian.

a bowl of acorn squash soup with fried sage and pumpkin seeds

How to pick an acorn squash

This simple acorn squash soup recipe has very few ingredients, so it’s important to select a ripe and tasty acorn squash. Here are my top tips when choosing an acorn squash from your local grocery store or market.

  1. Colour: Choose an acorn squash with a deep rich colour. The skin should be dark green with a little bit of orange.
  2. Texture: the squash should feel heavy for its size and have smooth and dull skin. There should not be any soft spots on the squash.
  3. Stem: the stem should be dry and brown. (Though many acorn squashes at the grocery store may not have a stem on them, so it can be hard to tell from this method.)
  4. Sound. Tap the acorn squash before bringing it home. It should sound hollow.

Why you’ll love this recipe

  • Packed with nutrients. Each bowl of this acorn squash soup has 163 calories, 2.6 grams of fibre and 6.5 grams of protein. Acorn is squash is also packed with essential vitamins and minerals that will keep your immune system healthy as the weather gets colder.
  • Easy to make. If you’re intimidated by the idea of making soup at home, don’t be! This soup is very easy to make and comes out tasting delicious every time.
  • Perfect for Fall. There’s nothing quite like a squash soup to celebrate the Fall season, and this acorn squash soup is no exception. It’s warm, cozy and perfect to ring in the autumn season.

Acorn squash soup ingredients and substitutions

ingredients for acorn squash soup
  • Acorn squash: this type of squash is sometimes referred to as a winter squash, and has a mild and slightly sweet taste, making it a perfect option for soups. If you prefer you can also use another squash such as butternut squash or delicata squash.
  • Onion: this is always an essential ingredient in soup to give it a delicious taste. You can any type of cooking onion, or substitute with 2-3 medium-sized shallots.
  • Garlic: fresh garlic is delicious in this soup! I highly recommend using fresh garlic for this recipe, but you can use powder if needed.
  • Carrot: one large carrot helps add flavour as well as a beautiful colour to the soup. If you don’t have carrots on hand you can leave this out.
  • Spices: Nutmeg, ginger, salt and pepper. You can also use fresh ginger if you like.

*Full recipe measurements and instructions are below in the recipe card.

How to make acorn squash soup

Step 1

Preheat the oven to 400 degrees and place the acorn squash sliced in half, face down on a baking tray. Bake for 25-35 minutes until tender. Let cool to room temperature.

(The squash pictured below is face up just to show how it looks once roasted.)

  • an acorn squash sliced in half on a baking tray
  • a roasted acorn squash cut in half on a baking tray

Step 2

Heat some avocado oil or vegetable oil in a large pot on medium-high heat. Then add the onions, carrot and garlic and saute for a couple of minutes. Scoop out the seeds from the squash and discard. Then scoop out the flesh of the squash and add it to the pot.

  • onions, garlic and carrots in a large pot
  • onions, garlic, carrots and roasted squash in a large pot

Step 3

Add the vegetable broth and spices to the soup and bring to a light boil. Then cover and let the soup simmer on low for 15 minutes.

  • broth being poured into a large pot of acorn squash
  • acorn squash soup simmering in a large pot

Step 4

Blend the soup using an emulsion blender or a regular blender until smooth and creamy. Serve as is or top with coconut milk, pumpkin seeds and fried sage leaves.

  • a ladle spooning out acorn squash soup
  • two bowls of acorn squash sup with a napkin and small bowl of pumpkin seeds on the side

How to store and freeze

Fridge: store leftovers of this acorn squash soup in a sealed container in the fridge for up to 7 days. Reheat on the stovetop or in the microwave.

Freezer: let the soup cool completely, then pour it into a freezer-safe container and freeze for up to 3 months. To defrost the soup let it thaw on the countertop or use the defrost setting on your microwave.

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What to serve with roasted acorn squash soup

There are so many delicious recipes you can serve with this acorn squash soup! Here are a few of my favourite Fall recipes that would be delicious with this soup.

Expert tips for making acorn squash soup

  • Pick a ripe squash. There are specific tips for this listed at the top of the blog post, but to summarize you want you choose a squash that feels heavy for its size, sounds hollow when you tap it and has a deep green (with a bit of orange) colour.
  • Don’t skip roasting the squash. While you can cook the squash by boiling it in the soup, roasting the squash beforehand helps it develop more flavour and will lead to a much tastier soup!
  • Customize this soup. Add any vegetables you love to this soup, any other types of squash you love and any herbs or spices. It would be delicious with some sweet potato or red lentils added to it.
  • Taste and adjust seasoning if needed. Depending on the taste of your squash, and how salty the broth you use is, you may find you need to adjust the seasoning in the soup. Always taste and adjust accordingly.

Frequently asked questions

Can I substitute acorn squash with butternut squash?

Yes. If you prefer to use butternut squash in this recipe you can use it instead of acorn squash.

Do I have to peel acorn squash to eat it?

You can technically eat the peel of the acorn squash, however, it’s best to remove the peel for this recipe to create a smooth and creamy soup.

How do you cut acorn squash for soup?

You can cut the squash in half and then scoop out the flesh from the squash once roasted, or you can peel the squash and discard the skins, then cut the squash into cubes and roast. I prefer the first method as I find it easier and less time-consuming.

What if my acorn squash is too hard to cut?

Acorn squash is notoriously hard to cut! Make sure to use a very sharp and sturdy knife and a cutting board. Peirce the squash with the tip of the knife and gently rock the knife back and forth to cut. If this still doesn’t work, feel free to roast the squash whole in the oven then cut the squash in half once it’s roasted and softer. (Please note that if roasting the squash whole, it may take longer to cook.)

Try these tasty soup recipes next!

roasted acorn squash soup in a bowl with sage, pumpkin seeds and coconut milk

If you tried this Roasted Acorn Squash Soup or any other recipe on the blog let me know how you liked it by leaving a comment/rating below! Be sure to follow along on Pinterest, Instagram, Tiktok and Facebook for even more deliciousness!

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roasted acorn squash soup in a bowl with sage, pumpkin seeds and coconut milk

Roasted Acorn Squash Soup

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  • Author: Jessica Hoffman
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: 4 servings 1x
  • Category: Appetizer/Side
  • Method: Boil
  • Cuisine: American
  • Diet: Gluten Free
Print Recipe

Description

This soul-warming Roasted Acorn Squash Soup is perfect for a cozy Autumn evening or weekend lunch!

Ingredients

Units Scale
  • 1 medium acorn squash
  • 1 medium onion, chopped
  • 2 garlic cloves, minced
  • 1 large carrot, peeled and chopped
  • 2 tbsp avocado oil (can sub vegetable oil)
  • 1 litre vegetable broth
  • 1/8 tsp ground nutmeg
  • 1/4 tsp ground ginger
  • salt and pepper to taste

Instructions

  1. Preheat the oven to 400 degrees F and line a baking pan with parchment paper.
  2. Cut the squash in half and place it face down on the baking pan. Bake for 25-40 minutes until the squash is tender. Let cool.
  3. Use a spoon to remove the seeds from the squash, then scoop out the squash into a bowl. Discard the squash skins and seeds.
  4. Heat the avocado oil in a large pot on medium-high heat, then add the onions, garlic and carrot and sautee for 2-3 minutes.
  5. Add the squash, vegetable broth, nutmeg, ginger, salt and pepper and bring to a light boil for 1 minute.
  6. Reduce the heat to low, then cover the soup and let it simmer for 15 minutes.
  7. Blend the soup in a blender, or use an emulsion blender to blend.
  8. Serve as is or top with whatever you like. I added coconut milk, pumpkin seeds and fried sage leaves.

Notes

Store leftovers in the fridge for up to 7 days or in the freezer for 3 months. 

If you’d like to top this soup with fried sage leaves, heat vegetable oil in a pan then fry the sage leaves for 1 minute.

Nutrition

  • Serving Size: 1/4 of the recipe
  • Calories: 163
  • Sugar: 2.7g
  • Fat: 8.5g
  • Carbohydrates: 16g
  • Fiber: 2.6g
  • Protein: 6.5g