Roasted Acorn Squash Soup

4.92 from 34 votes
↓ Jump to Recipe 14

This post may contain affiliate links | disclosure policy

Roasted acorn squash soup is a hearty and healthy appetizer. The squash halves roast until the flesh is tender, then are pureed with sauteed carrots, apples, and coconut milk for smooth and creamy spoonfuls.

Bowl of acorn squash soup.

Roasting acorn squash is a delicious and healthy base for a stunning soup. The tender flesh, neutral in flavor and creamy in texture, breaks down easily into a puree. The odd shape may seem intimidating to prepare, but I’ll show you simple step-by-step tips for safely cutting and cleaning.

To enhance the taste and add more nutrient-rich ingredients, I saute chopped carrots and apples to boost natural sweetness and extra fiber. A mix of bold, fresh herbs and warm spices adds dimension. On chilly nights, making this recipe brings instant comfort and warmth.

Scooping seeds out of the middle of a squash.

Cutting the squash

Acorn squash is named for its resemblance to the oak nut. Beneath the thin green and orange skin is a bright yellow flesh that’s a little sweet and more stringy and fibrous than butternut squash. To cut in half, use a sharp chef’s knife to split it between the deep ridges, using a rocking motion.

You don’t want to cut through the stem. Instead, around it and then pull the halves apart to separate. Remove the seeds and if you want, save them to roast as a yummy snack for later.

Recipe Resources


The multiple deep curved ridges on the acorn squash make it a challenge to peel. I find it much easier to cut in half then cook it in the oven. Plus, it’s much more flavorful prepared this way.

Brush some olive on the flesh, season with salt, then roast cut-side down. This technique allows more contact with the hot pan, which creates lovely browned notes. Once fork-tender, use a spoon to scoop out the flesh. Now it’s ready to add to the other aromatic ingredients.

Sauteing builds layers of flavor

As the squash is roasting, saute the aromatics, the onions, garlic, thyme, and sage. Cooking them in the fat first caramelizes the onions and infuses the herbs’ fat-soluble flavors. Diced carrots and Honeycrisp apples briefly cook to release their sugars and brown the surface.

Simmer the soup

Before adding in the roasted squash, the carrot and apples need additional time to simmer in vegetable stock due to their tough textures. Spending a few minutes to soften them makes it easy to puree.

Puree the ingredients

To create a smooth consistency, use a hand immersion blender. Once you add the acorn squash to the pot, it takes just a few minutes to process the ingredients. I move the stick slowly around, keeping it flush to the pot’s bottom, so it doesn’t splatter. 

Add in the coconut milk, and continue to blend until a smooth and velvety consistency. Stir in ground ginger and nutmeg to add warm spices to each bowl. You can also use a blender to puree the soup. However, you may have to work in batches depending on the size of the container.

Immersion hand blender pureeing squash inside a pot.

Make an edible bowl

Did you know that cutting acorn squash in half makes adorable and functional little bowls to hold the soup? You can cook it using the same method and at the same time as the other halves. After roasting, you can flip it over, glaze it with some maple syrup and broil for a few minutes. I love how you can dig the spoon in at the end and get tasty chunks of squash.

What to serve this with

Ladle scooping soup out of a large pot.

How to make the squash more flavorful

The acorn squash roasts flesh-side down with oil brushed on to encourage color and texture change, similar to the dry-heat process when sauteing. After roasting for about 30 minutes, the direct contact with the hot baking pan creates a golden brown surface, resulting in more flavor with little effort. I wait to add salt once it’s done cooking because it draws out moisture, and you don’t want it to steam instead.

Roasted Acorn Squash Soup

Acorn squash soup recipe where the halves roast until the flesh is tender, then are pureed with sauteed carrots, apples, and coconut milk.
4.92 from 34 votes
Prep Time20 minutes
Cook Time50 minutes
Total Time1 hour 10 minutes
Servings 6 servings
Course Soup
Cuisine American


  • 3 ½ pounds acorn squash, (about 2 squash)
  • ¼ cup olive oil, divided
  • ¾ teaspoon kosher salt, plus more for seasoning
  • 1 cup yellow onion, ¼-inch dice
  • 1 tablespoon minced garlic
  • 1 ½ teaspoon chopped thyme, or ½ teaspoons dried thyme
  • 1 teaspoon chopped sage
  • 1 cup diced carrots, ½-inch dice
  • 1 cup diced honeycrisp or fuji apple, ½-inch dice
  • ¼ teaspoon black pepper
  • 4 cups vegetable stock, or broth, divided
  • ½ cup unsweetened coconut milk
  • ¼ teaspoon ground ginger
  • teaspoon ground nutmeg
  • ¼ cup chopped walnuts, for garnish (optional)


  • Set the oven rack to the center position and preheat to 400ºF (204ºC).
  • Wash and thoroughly dry the acorn squash.
  • Place the squash on a sturdy cutting board. Use a chef’s knife to cut the squash in half lengthwise as follows: Identify one side of the stem and begin to carefully cut through the skin and flesh between the ridges until it feels hollow in the center, not the actual stem. Continue to cut around, using small rocking motions until you reach the other side of the stem, leave the stem uncut. Use your hands to pull the two halves apart.
  • Use a large spoon to remove the seeds. If desired, wash, separate and dry the seeds for roasting later.
  • Line a large baking sheet with foil. Grease the foil with 1 tablespoon of olive oil, use a paper towel to spread evenly.
  • Brush the flesh of the acorn squash with 2 tablespoons of olive oil. Place the squash cut side down and evenly spaced on the baking sheet.
  • Roast until a knife can easily pierce into the flesh, about 30 to 35 minutes depending on the squash’s size. Flip the squash over and lightly season with salt.
  • Allow the squash to cool until it’s easy to handle. Scoop out the flesh into a bowl, it should yield about 4 cups of flesh (2 pounds 1 ½ ounces 950g).
  • In a large pot or dutch oven, heat 1 tablespoon of olive oil over medium heat. Add the onions, saute until fragrant and translucent, 4 minutes.
  • Add minced garlic, thyme, and sage, saute for 30 seconds.
  • Add the carrots and apples, saute for 5 minutes.
  • Add 2 cups of vegetable stock, ¾ teaspoon salt, and pepper. Bring soup to a boil, then reduce to a simmer. Cover and cook until the carrots are soft and tender, about 10 minutes. Turn off the heat.
  • Add the roasted acorn squash and 2 cups of vegetable stock to the soup. Using a hand immersion blender, puree the soup until smooth.
  • Add the coconut milk, process until very smooth. Add the ginger and nutmeg, stir to combine. Add more vegetable stock or coconut milk if needed to thin out the soup. Season the soup to taste.
  • Reheat the soup over low heat, occasionally stirring if needed.

Nutrition Facts

Serves: 6 servings
Calories 302kcal (15%)Carbohydrates 39g (13%)Protein 4g (8%)Fat 17g (26%)Saturated Fat 6g (30%)Sodium 788mg (33%)Potassium 1122mg (32%)Fiber 6g (24%)Sugar 6g (7%)Vitamin A 4797IU (96%)Vitamin C 34mg (41%)Calcium 111mg (11%)Iron 2mg (11%)

Percent Daily Values are based on a 2000-calorie diet. All nutritional information is based on estimated third-party calculations. Each recipe and nutritional value will vary depending on the brands you use, measuring methods, and portion sizes per household.

Tried this recipe?

Tag me on Instagram. I'd love to see how it turns out!

Tag @jessica_gavin

Jessica Gavin

I'm a culinary school graduate, cookbook author, and a mom who loves croissants! My passion is creating recipes and sharing the science behind cooking to help you gain confidence in the kitchen.

Quick & Easy Meals in Under 30 Minutes!
Get 25 simple meals your whole family will love.
Jessica Gavin standing in the kitchen

You May Also Like

Reader Interactions

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating

14 Comments Leave a comment or review

  1. Kim says

    This recipe was easy and very delicious. I love the hint of nutmeg and ginger with the creaminess of the coconut milk. This will be my new go to recipe for acorn and carrot soup.

  2. Steven R Cannon says

    I made this left out the sage added cinnamon and allspice put whole can coconut milk plus 4ozs cream cheese totally awesome thank you

  3. Roger D says

    I usually make squash soup using butternut squash(four or five ingredients and away you go), but since I had been given some acorn squash by a relative, I decided to give this recipe a try.
    I must admit, after unsuccessfully trying to round up a couple of the ingredients, I almost gave up before I started. Nevertheless, after a quick run to the grocery store, I was ready to go…and I’m so elated I did!
    This soup is without a doubt, the best squash soup I’ve ever made(no changes or substitutions), and probably the best I’ve ever tasted!
    Thank you for this amazing recipe!

  4. Stephanie says

    This was such a good recipe. I add fresh minced ginger when I sauté the onions and garlic and spices for an extra zing!