Roasted Acorn Squash Soup

Jump to Recipe

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
Table of Contents
  1. Cutting the squash
  2. Roasting
  3. Sauteing builds layers of flavor
  4. Simmer the soup
  5. Puree the ingredients
  6. Make an edible bowl
  7. What to serve this with
  8. Roasted Acorn Squash Soup Recipe

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.

Pin this recipe to save for later

Pin This

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.
Pin Print Review
4.6 from 10 votes
Prep Time20 mins
Cook Time50 mins
Total Time1 hr 10 mins
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. 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.

Want to save this recipe?

Create an account easily save your favorite content, so you never forget a recipe again.

Register now

Nutrition Facts
Roasted Acorn Squash Soup
Amount Per Serving
Calories 302 Calories from Fat 153
% Daily Value*
Fat 17g26%
Saturated Fat 6g30%
Sodium 788mg33%
Potassium 1122mg32%
Carbohydrates 39g13%
Fiber 6g24%
Sugar 6g7%
Protein 4g8%
Vitamin A 4797IU96%
Vitamin C 34mg41%
Calcium 111mg11%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

More squash recipes

Tried this recipe?

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

Tag @jessica_gavin

Filed under:

This post may contain affiliate links. Please read my disclosure policy.

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.

Jessica's Secrets: Cooking Made Easy!
Get my essential cooking techniques that I learned in culinary school.
Jessica Gavin standing in the kitchen

You May Also Like

Reader Interactions

2 Comments Leave a comment or review

Leave A Reply

Recipe Rating