Acorn Squash Soup is irresistibly smooth, creamy, and delicious. Made with healthy veggies like oven-roasted acorn squash, carrots, celery, and cauliflower and then blended with fresh garlic, ginger, and a touch of ground cinnamon, grab a bowl and get cozy with a bowl of this easy acorn squash soup.
Roasted Acorn Squash Soup Recipe
This is probably my favorite acorn squash recipe.
Similar in taste and preparation to my all-time favorite butternut squash soup, this acorn squash soup is creamy, cozy, and made with a handful of super simple, healthy, and fresh ingredients.
Packed with veggies like carrots, celery, cauliflower, sweet potato, and acorn squash, it’s not only really delicious but also incredibly good for you. It’s also completely vegetarian and gluten-free, so a great option for entertaining a large group of friends with different dietary restrictions.
You’ll often find me making this winter squash soup throughout the year – not just during the cooler winter months. If you’re not a fan of eating the same dinner three nights in a row (yes, this does make a large pot of soup), this is one soup recipe that is easily frozen and reheated.
If this is your first time cooking acorn squash, you may want to check out how to cook acorn squash for loads of information including how to pick, cut, and cook them.
How to make Acorn Squash Soup
1. Roast the acorn squash: Cut each squash open and scoop the seeds out. Place each half on a lined and rimmed baking sheet, cut-side-up. Lightly coat the entire surface with olive oil and sprinkle with salt and pepper. Bake in a preheated 400-degree oven for 45-60 minutes, or until the squash is easily pierced with a fork. Remove from the oven and set aside until ready to use.
2. Soften the vegetable for the soup: Cook the onions in a large soup pot or Dutch oven in a little olive oil over medium heat until softened. Add the carrots, celery, and sweet potatoes and mix well to combine with the onion. Cover and continue to cook over medium heat for 10-15 minutes, stirring often.
Mix in the garlic and ginger and cook for approximately 1 minute, then add the cauliflower florets and mix well to combine. Add the fresh sage, salt, black pepper, and cinnamon. Add the water (or vegetable stock or chicken stock) and bring it to a boil. Cover and reduce heat to low. Allow the vegetables to simmer for approximately 15 minutes.
3. Add the roasted acorn squash to the soup: Scoop the soft flesh from the cooked acorn squash and transfer it to the pot with the other softened vegetables. Continue to simmer for an additional 15 minutes.
- Note: The skin is completely edible. In most cases, however, I will separate the skin from the flesh as I like my soup to be super smooth and creamy.
4. Blend the soup: Use a blender, food processor, or immersion blender. Working in batches, fill your blender or food processor approximately half full with the soup and blend until completely pureed. Pour your pureed soup into a new pot. Repeat until all the vegetables have been pureed.
5. Add the cream and season to taste: Over low heat, stir in the 1/2 cup of half-and-half (if using) and season with salt, pepper, and additional cream to taste. Stir often to prevent the soup from burning.
Enjoy with all of your favorite toppings and garnishes including,
- Pumpkin or sunflower seeds
- Fresh herbs
- Shredded cheese
- Pomegranate arils
Do I need to peel acorn squash before cooking?
No. In fact, the acorn squash’s skin is completely edible. I like to roast my squash with the skin on and then scoop out the soft, roasted flesh after it’s been cooked.
How to Freeze Acorn Squash Soup?
This soup freezes amazingly well (and tastes even better the next day).
Leftovers: Keep stored in the refrigerator for up to 7 days. Typically, the soup will thicken slightly as it cools, so you may need to add a little water when reheating.
Freezing: Allow the soup to cool before transferring it to freezer-safe ziplock bags or storage containers. Remove as much air as possible. Lay flat on a baking sheet and transfer to the freezer (stacking multiple bags, one on top of the other, if necessary). To thaw, transfer soup to the refrigerator overnight or transfer it to a bowl filled with warm water for faster thawing. Best enjoyed within 4 months.
Tips and Tricks
- Keep this soup vegan and dairy-free by skipping the half-and-half or cream. Use coconut milk instead (or no cream at all).
- This recipe makes a lot of soup – enough to feed my husband and me for at least 3-4 nights. Refer to the section above on how to properly store and freeze leftovers should you wish to save them for later.
- Always take care when blending hot soup – no matter the blending method – as it can be hot.
- Add a little spice with a pinch of cayenne pepper.
- Roast your seeds for a yummy snack.
- For extra protein top your soup with ground Italian sausage or roasted chickpeas.
Have you tried making this Easy Acorn Squash Soup Recipe?
Tell me about it in the comments below! I always love to hear your thoughts. And tag me #theforkedspoon on Instagram if you’ve made any of my recipes, I always love to see what you’re cooking in the kitchen.
Acorn Squash Soup
For the Roasted Acorn Squash
- 3 whole acorn squash - halved and seeds removed
- 2 tablespoon olive oil
- salt and pepper - to season
For the Acorn Squash Soup
- 1 tablespoon olive oil
- 1 large yellow onion - roughly chopped
- 6 large carrots - chopped
- 6 ribs celery - chopped
- 2 small sweet potatoes - scrubbed and chopped into cubes
- 5 cloves garlic - peeled and smashed
- 1 (2-inch) piece fresh ginger - peeled, sliced, and smashed
- 12 ounces cauliflower florets - (approximately 3-4 cups)
- 8-12 fresh sage leaves - roughly chopped
- 1.5 teaspoon salt
- 1 teaspoon freshly ground black pepper
- ½ teaspoon ground cinnamon
- 6 cups vegetable broth - or water (plus more as needed)
- ½ cup half-and-half - or cream (optional)
- Optional Toppings - Homemade Croutons, crackers, cheese, fresh herbs, nuts, seeds, everything-but-the-bagel seasoning, bacon, etc.
For the Roasted Acorn Squash
- Preheat the oven – Preheat the oven to 400 degrees F. and line a large baking sheet with parchment paper.
- Prepare the acorn squash for roasting – Using a sharp, sturdy chef's knife, cut the acorn squash in half from stem to tip. Don't try to cut the stem in half, cut around it. Use a metal spoon to scoop and scrape out the seeds and stringy bits from the inside of the squash until it is smooth. Place the squash halves cut-side-up on the prepared baking sheet and drizzle with olive oil. Use a pastry brush to evenly coat the entire surface. Sprinkle with salt and pepper.
- Bake – Bake for approximately 45-60 minutes or until the tops are nice and golden brown and the squash flesh is soft and cooked through. Remove from the oven and set aside to cool before handling.
For the Acorn Squash Soup
- Cook the root vegetables – Heat one tablespoon of olive oil in a large pot or Dutch oven over medium heat. Add the onions and cook, stirring often, for 4-5 minutes or until the onions soften and turn translucent. Add the carrots, celery, and sweet potatoes and mix well to combine with the onion. Cover and continue to cook over medium heat for 10-15 minutes, stirring often.
- Add the cauliflower– After approximately 10 minutes or so, once the vegetables have had a chance to start softening, stir in the garlic and ginger and sautè for approximately 1 minute. Add the cauliflower florets and mix well to combine. Add the fresh sage, salt, pepper, and cinnamon.
- Add the broth and roasted acorn squash, and simmer – Add the water or vegetable broth to the pot and bring to a boil. Cover and reduce heat to a simmer. Allow vegetables to simmer for approximately 15 minutes. In the meantime, scoop the soft flesh from the roasted acorn squash and transfer to the pot. Continue to simmer for an additional 15 minutes.
- Blend soup – Once all the vegetables have softened, remove from heat and grab a blender, food processor, or immersion blender. Working in batches, fill your blender approximately half full with the acorn squash and broth mixture and blend until completely pureed. Pour your pureed soup into a new pot. Repeat until all the vegetables have been pureed into soup.
- Season to taste – Over low heat, stir in the 1/2 cup of half-and-half and season with salt, pepper, and additional cream to taste. Stir often to prevent soup from burning.
- Serve – Serve with all your favorite toppings including homemade croutons, pumpkin or sunflower seeds, fresh herbs, shredded cheese, bacon bits, or pomegranate arils, if desired.
- Acorn squash – You will need three medium or two large acorn squash to make this recipe. The exact weight or amount isn’t super important, however, I always buy extra rather than less since the leftovers of this soup are so good. Unfortunately, I have yet to find pre-chopped or canned acorn squash puree, so feel free to substitute acorn squash with butternut squash or pumpkin if needed.
- Carrot, celery, onion – Also known as a mirepoix, these vegetables are first sauteed before being boiled and pureed. They contribute loads of sweet and savory notes to the soup.
- Sweet potatoes – I usually add only a couple of small sweet potatoes to a large pot of soup. Sweet potatoes strengthen the sweet undertones and contribute to the overall creaminess of the soup.
- Ginger and Garlic – Don’t worry about chopping or mincing either of these super small before cooking since they’ll be pureed with the rest of the soup. I do, however, recommend smashing them with the side of a knife to start the breaking-down process.
- Fresh sage – Sage and acorn squash go hand-in-hand. Feel free to add it or leave it out.
- Ground cinnamon – Not too much. After all, we don’t want to overpower things, but a little ground cinnamon adds a nice warm touch.
- Vegetable broth or water – I’ve used water, vegetable broth, and chicken broth. All make a wonderful soup.
- Cream – Creamer of any kind (half-and-half, heavy whipping cream, etc) is completely optional. You can add it to the whole pot, to individual serving bowls, or add none at all. Coconut milk is a great vegan substitute for cream.
- The broth or water should reach just below the top of the chopped vegetables – in other words enough for all the vegetables to cook in the broth.
- For soups like this one, you can’t really overcook your vegetables, so no need to set a timer for 30 minutes exactly. As long as all the vegetables are nice and mushy, you’re good to start blending.
- You may want to let your vegetables and broth cool slightly before blending. If you’re in a hurry, make sure to only fill your blender halfway and pulse before blending. If your mixture is too thick or you’re having trouble blending, don’t hesitate to add more vegetable broth until you reach your desired consistency.
- The soup will thicken after cooling. Add additional vegetable broth or water as needed to reach desired thickness when reheating.
- Nutrition information does not include suggested toppings.
(Nutrition information provided is an estimate and will vary based on cooking methods and specific brands of ingredients used.)