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.
Recipe Science
- Roast your acorn squash flesh-side down with a light brush of oil for golden caramelization and rich flavor—30 minutes is all it takes!
- Wait to salt until after cooking to prevent moisture release, which keeps the squash from steaming and ensures a golden roast.
- Caramelizing the onions and infusing the herbs adds depth and a savory base to the soup, while lightly browning the carrots and apples releases natural sugars, creating a subtle sweetness.
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Featured Comment 14
“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.”—Kim
Why It Works
Learning how to cook acorn squash unlocks so many flavorful possibilities! Roasting the guard is a delicious and healthy base for a stunning acorn squash soup recipe. The tender flesh, neutral in flavor and creamy 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.
I saute chopped carrots and apples to enhance the taste and add more nutrient-rich ingredients 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.
Ingredients You’ll Need
- Squash: When selecting winter squash like acorn squash, choose one that feels firm and relatively heavy—this indicates it’s ripe and still retains moisture in its flesh. Look for dark green skin with occasional orange spots.
- Oil: Fruity olive oil is brushed on the cut acorn squash to prevent the flesh from drying out and accelerates browning on the surface. It’s also used to saute the vegetables and apples.
- Seasoning: Salt and pepper enhance the squash’s sweet and savory taste. For the best flavor, it’s important to wait to salt the gourd until after cooking to promote browning on the surface of the flesh.
- Spices: Ginger adds pungency and spicy kick. Nutmeg adds warm baked aromas.
- Herbs: Fresh thyme and sage add a strong herbaceous note of mint and citrus.
- Vegetables: Diced yellow onion and minced garlic add an earthy flavor to the soup base. Carrots add a hint of sweetness and fiber for a thicker texture.
- Apples: Sweet apples like Honeycrisp or Fuiji enhance the sweet and savory notes of the squash.
- Liquids: Vegetable broth or stock to boost the savory taste. Coconut milk creates a creamy soup.
- Nuts: Chopped walnuts add crunch to the soup.
See the recipe card below for all ingredients and measurements (US and metric).
Ingredient Substitutions
This roasted acorn squash soup recipe is easy to customize! Try these delicious ideas:
- Acorn Squash Squash: Use sweet potatoes, kabocha, or make a butternut squash soup.
- Oil: To cook vegetables and apples, try avocado oil, coconut oil, vegetable oil, melted butter, clarified butter, or ghee.
- Seasoning: Add Cajun seasoning, cayenne pepper, or chili powder for a spicy kick. Add cardamom, cinnamon, allspice, mace, or pumpkin pie spice for a sweeter taste.
- Herbs: Add rosemary, tarragon, or Italian seasoning for a concentrated herb flavor. Garnish with basil, dill, chives, or parsley.
- Nuts: For crunch, add chopped pecans, peanuts, cashews, almonds, or walnuts.
How to Make Acorn Squash Soup
Step 1: Heat the Oven
Position the oven rack in the center and preheat to 400ºF (204ºC) to ensure even heat distribution. Line a large baking sheet with foil and add olive oil, spreading it evenly with a paper towel to prevent sticking and promote uniform browning. Set the prepared sheet aside.
Step 2: Prepare the Squash
Acorn is a type of squash named for its resemblance to the oak nut. Beneath the thin green and orange skin is a bright yellow flesh that’s a little sweeter and more stringy and fibrous than butternut squash.
To cut it 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, cut around it and then pull the halves apart to separate.
Pro Tip: Acorn squash’s deep, curved ridges make it tricky to peel. It’s much easier to cut it in half and roast it in the oven, simplifying prep and bringing out a richer flavor.
Step 3: Remove the Seeds
Scoop out the seeds, and if you want, save them to roast as a yummy snack for later.
Step 4: Roast the Squash
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.
Pro Tip: I wait to add salt once it’s done cooking because it draws out moisture, and you don’t want it to steam instead.
Step 5: Remove the Flesh
Once fork-tender, scoop out the flesh with a spoon. It’s ready to be added to the other aromatic ingredients.
Step 6: Cook the Vegetables and Fruit
Saute the aromatics: 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 are briefly cooked to release their sugars and brown the surface.
Step 7: Simmer the Soup
Due to their tough textures, the carrots and apples need additional time to simmer in vegetable stock before adding the roasted squash. Spending just 10 minutes to soften them makes it easy to puree.
Step 8: Puree the Soup
Use a hand immersion blender to create a smooth consistency. Once you add the roasted acorn squash flesh to the pot, processing the ingredients takes just a few minutes. I move the stick slowly around, keeping it flush to the pot’s bottom so it doesn’t splatter.
Step 9: Add the Seasoning
Add the coconut milk and continue to blend until smooth and velvety. Stir in ground ginger and nutmeg to add warm spices to each bowl. You can also use a kitchen blender to puree the soup. However, depending on the size of the container, you may have to work in batches.
Step 10: To Serve
If needed, gently reheat the soup over low heat until warmed through. Finish with a sprinkle of chopped walnuts for garnish.
Frequently Asked Questions
To prepare acorn squash for soup, wash and dry it, then place it on a sturdy board. Use a chef’s knife to slice lengthwise along one side of the stem, rocking through the skin and flesh until you reach the hollow center. Pull the halves apart, then roast to soften for easy scooping and blending into your soup.
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, 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.
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 simultaneously as the other halves. After roasting, flip it over, glaze it with maple syrup, and broil for a few minutes. I love how you can dig the spoon in at the end and get tasty squash chunks.
More Squash Recipes
If you tried this Acorn Squash Soup, please leave a 🌟 star rating and let me know how it went in the 📝 comments below!
Acorn Squash Soup
Ingredients
- 3 ½ pounds acorn squash, (about 2 squash)
- ¼ cup olive oil, divided
- ¾ teaspoon kosher salt, more for seasoning
- 1 cup yellow onion, ¼" dice
- 1 tablespoon minced garlic
- 1 ½ teaspoon chopped thyme, or ¾ teaspoons dried
- 1 teaspoon chopped sage
- 1 cup diced carrots, ½" dice
- 1 cup diced honeycrisp or fuji apple, ½" dice
- ¼ teaspoon black pepper
- 4 cups vegetable stock, or broth, divided
- ½ cup unsweetened coconut milk
- ¼ teaspoon ground ginger
- ⅛ teaspoon ground nutmeg
- ¼ cup chopped walnuts, for garnish
Instructions
- Heat the Oven – Set the oven rack to the center position and preheat to 400ºF (204ºC). Line a large baking sheet with foil. Grease with 1 tablespoon of olive oil, using a paper towel to spread evenly. Set aside.
- Prepare the Squash – Wash and thoroughly dry the acorn squash, then place it on a sturdy cutting board. Using a chef’s knife, start cutting lengthwise on one side of the stem, positioning the knife between the ridges. Carefully slice through the skin and flesh, stopping once you reach the hollow center and avoiding the stem. Continue cutting around the squash with small sawing motions until you reach the other side of the stem, leaving the stem uncut. Use your hands to pull the two halves apart.
- Remove the Seeds – Use a large spoon to remove the seeds. If desired, wash, separate, and dry the seeds for roasting later.
- Roast the Squash – Brush the squash flesh 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 the flesh, about 30 to 35 minutes, depending on the size. Flip and lightly season with salt.
- Remove the Flesh – Allow the squash to cool until it’s easy to handle. Scoop out the flesh into a bowl. It should yield about 4 cups (2 pounds 1 ½ ounces 950g).
- Cook the Vegetables and Fruit – In a large pot or Dutch oven, heat 1 tablespoon of olive oil over medium heat. Add the onions, and saute until fragrant and translucent, 4 minutes. Add minced garlic, thyme, and sage, and saute for 30 seconds. Add the carrots and apples, and saute for 5 minutes.
- Simmer the Soup – Add 2 cups of vegetable stock, ¾ teaspoon salt, and pepper. Bring the 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.
- Puree the Soup – Add the roasted acorn squash flesh and 2 cups of vegetable stock to the pot. Using a hand immersion blender, puree the soup until smooth.
- Add the Seasonings – Add the coconut milk and process until very smooth. Add the ginger and nutmeg, and stir to combine. Add more vegetable stock or coconut milk if needed to thin out the consistency. Season to taste.
- To Serve – If needed, reheat the soup over low heat until hot. Garnish with chopped walnuts.
Notes
- Roasted Acorn Squash Seeds: Wash and dry the seeds. Toss in some olive oil and salt. Place on a sheet pan and roast at 350°F (177ºC) for 10 to 15 minutes, stirring every 5 minutes until crunchy.
- Storing: Store in an airtight container in the refrigerator for up to 5 days or freeze for up to 1 month.
- Reheat: Defrost is frozen. Reheat on the stovetop over medium-low heat. Alternatively, microwave in 15 to 30-second increments until hot.
Nutrition Facts
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.
Recipe Resources
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.
Jessica Gavin says
I’m so happy to hear that you enjoyed the soup, Kim!
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
Jessica Gavin says
Thanks for sharing your substitutions for the soup. I can’t wait to try it!
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!
Jessica Gavin says
Yay, Roger! I’m glad that you didn’t give up and enjoyed the soup recipe.
C. Marti says
Amazing!!! So so delicious!! A real treat…comfort food!
Jessica Gavin says
Thank you! Happy to hear that you enjoyed the soup.
Margaret Brown says
Could this soup be frozen?
Jessica Gavin says
Yes, you can freeze the soup.
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!
Jessica Gavin says
Thank you, Stephanie! I love the addition of the ginger!
Julie S. says
Can this soup be made a day ahead and then reheated and served?
Jessica Gavin says
Yes, you can make it ahead of time. I would add more vegetable stock the next day if the texture thickens.