Roasted Acorn Squash Soup

This roasted acorn squash soup is easy, vegan, paleo, clean eating, and the perfect soup for cold weather.  This is one of my all-time favorite acorn squash recipes.

Roasted Acorn Squash Soup | This roasted acorn squash soup is easy, vegan, and the perfect soup for cold weather.  This is one of my all-time favorite acorn squash recipes. | A Sweet Pea Chef

Today, I decided to make soup.

I kept seeing acorn squash on sale at the store. Teasing me with its simple and sweet acorn squash goodness.

It has been so cold everywhere that soup is always on my mind.

Alas – I decided to make this roasted acorn squash soup.  <— not a single word I don’t love right there.

This is a delicious, healthy, vegetarian/vegan soup that is quite easy to make and perfect for the Fall and Winter. I add a tart granny smith apple to balance out the natural sweetness of the acorn squash.  Also, I chose to add some cayenne pepper for a little kick, but that is entirely up to you.

Fresh acorn squash that are ready to be sliced in half and roasted to make the roasted acorn squash soup.

How to Roast Acorn Squash

If you’ve never roasted acorn squash before, it can be a little intimidating.  Fortunately, once you know how to cook acorn squash, it’s super simple.

Basically think of cooking an acorn squash like you would a pumpkin or an other squash.  Here are the step by step instructions for how to roast an acorn squash like a pro:

  1. Preheat your oven to 400 degrees F.
  2. Line a rimmed baking sheet with aluminum foil or parchment paper.
  3. Carefully slice the acorn squash in half (you’ll likely need to put your weight into it so make sure you’re careful).
  4. Remove and discard the acorn squash seeds and any membranes (again: think pumpkin).
  5. Lightly sprinkle the flesh of the acorn squash with sea salt and ground black pepper.
  6. Place squash, cut-side-down, onto the baking sheet and roast for 45-50 minutes, or until the flesh is tender and easily pierced.
  7. Remove from oven and allow to cool.
  8. Once cool, remove flesh from skin by using a spoon and scooping out the flesh.

Follow these easy directions and you’ll be able to make roasted acorn squash in your sleep.  If you’re interested in making a sweeter roasted acorn squash recipe, check out my how to roast acorn squash post.

Image is divided - on the left are raw carrots, granny smith apple, yellow and red onion, all uncut. On the right, all of them are diced evenly and in a bowl, ready to be added to the roasted acorn squash soup.Three roasted acorn squashes that have been seasoned with kosher salt and pepper and are tender, ready to have their skin removed and made into roasted acorn squash soup.

How to Cut Acorn Squash

Since acorn squash skin is pretty tough, you’ll want to make sure you’re using a sharp, large knife.  Holding the squash with one hand, carefully cut the acorn squash in half through the stem.  This can be difficult if you don’t put your weight into it, so make sure to really press down hard.  You might want to steady the acorn squash on a kitchen towel to keep it from slipping.

Once you’ve cut it into halves, remove and discard the acorn squash seeds and any membranes.  Then, it’s ready to roast — no need to make any further cuts.

Horizontal image of two bowls of roasted acorn squash soup, with one bowl up close. Red onion and green apple slices are used as a garnish.

How to Freeze Roasted Acorn Squash Soup

You can easily freeze leftover roasted acorn squash soup to enjoy later.   Here are some tips for how to freeze:

  • Allow the soup to cool completely. You may want to transfer to a large bowl and place in the refrigerator to cool.
  • Freeze in either gallon– or quart-sized freezer bags or freezer safe containers for easy thawing and storage.
  • Leave enough space at the top of the bag to allow for expansion during freezing. Squeeze as much air as possible out of the top of the bag and seal securely.
  • Place the soup-filled freezer bags in the freezer, in a single, flat layer (using a rimmed baking sheet is helpful). Allow to freeze completely. Then, stack them on top of each other or standing side by side.
  • Thaw bags of frozen soup in the refrigerator overnight when ready to reheat.

Overhead image of two bowls of roasted acorn squash soup. Next to the bowls are red onion and green apple wedges, which are also on top as a garnish.

Roasted Acorn Squash Soup

4.6 from 10 votes
Roasted Acorn Squash Soup Square Recipe Preview Image
Roasted Acorn Squash Soup
Prep Time
50 mins
Cook Time
30 mins
Total Time
1 hr 20 mins

This roasted acorn squash soup is easy, vegan, and the perfect soup for cold weather.  This is one of my all-time favorite acorn squash recipes.

Categories: Clean Eating, gluten free, Paleo, Soup, Vegan, Vegetarian
Difficulty: Easy
Keyword: acorn squash, roasted acorn squash
Servings: 4
Calories: 255 kcal
Author: Lacey Baier
  • 3 acorn squashes
  • 1 tsp sea salt
  • 1 tsp ground black pepper
  • 2 tbsp olive oil
  • 2 carrots, chopped
  • 1 granny smith apple, cored and chopped
  • 1 shallot, chopped
  • 1/2 yellow onion, chopped
  • 1/2 red onion, chopped
  • 1/2 tsp dried ginger
  • 1/4 tsp dried sage
  • 1/8 tsp cayenne pepper
  • 1/8 tsp ground allspice
  • 4 cups vegetable stock
  1. Preheat oven to 400 degrees.
  2. Line baking sheet with aluminum foil or parchment paper.

  3. Lightly sprinkle with kosher salt and ground black pepper. Place squash, cut-side-down, onto baking sheet. Roast in oven for 45-50 minutes, or until flesh is tender and easily pierced. Remove from oven and allow to cool.

  4. Once cool, remove flesh from skin by using a spoon and scooping out the flesh. Discard skin and set flesh aside.
  5. In a large deep pot, heat olive oil over medium-high heat until hot. Add carrots, apple, shallot and onions and saute until tender, about 6-8 minutes. Once tender, add ginger, sage, cayenne, allspice, squash flesh and vegetable stock. Stir well and bring to a boil. Reduce heat and simmer for 15-20 minutes.

  6. Remove pot from heat and puree mixture, either with an immersion blender (best thing ever), a blender (in batches) or a food processor.

  7. Once pureed, season with any additional salt or pepper to taste. Garnish with thinly sliced red onion or apples, if desired.

Recipe Video

Nutrition Facts
Roasted Acorn Squash Soup
Amount Per Serving (2 cups)
Calories 255 Calories from Fat 67
% Daily Value*
Fat 7.4g11%
Saturated Fat 1.1g6%
Sodium 547.6mg23%
Carbohydrates 48.9g16%
Fiber 8.2g33%
Sugar 8.3g9%
Protein 3.9g8%
Vitamin A 1800IU36%
Vitamin C 56.9mg69%
Calcium 140mg14%
Iron 2.9mg16%
* Percent Daily Values are based on a 2000 calorie diet.

This post contains affiliate links for the kitchen item(s) I use 🙂

Lacey Baier

Hey y’all, I’m Lacey Baier and I’m so glad you’re here! I’m a healthy lifestyle influencer and the creator of this clean-eating blog and YouTube channel, A Sweet Pea Chef. My recipes have been published on Food Network, Good Morning America, FoxNews, Tastemade, Fitness Magazine, and much more. I live in Dallas, Texas with my husband and four kiddos. Let’s get started!

90 thoughts on “Roasted Acorn Squash Soup

  1. 1 star
    Hello exceptional website! Does running a blog such as this take
    a massive amount work? I’ve absolutely no expertise in programming but I had been hoping
    to start my own blog soon. Anyhow, should you have any suggestions
    or tips for new blog owners please share. I know this is
    off topic nevertheless I simply had to ask.
    Thank you!

  2. 5 stars
    Wow! Not a hue fan of the sweet flavor of squash. Made this recipe because of the cayenne. Still found it a bit sweet. Second day added siracha sauce to my bowl and the flavors went together so perfectly! Perfect for that sweet and spicey flavor craving. Yuuum! I finally founs a way to eat squash that i actually enjoy. Thanks!

  3. 5 stars
    This soup is delicious! Loved the combination of spices and it’s dairy free. Perfect for a chilly fall night.

  4. 5 stars
    I didn’t have all the right ingredients, but I did have the spices, and I enjoyed the flavor that the spices produced. I also liked that it wasn’t cream-based because it was naturally tasty this way. Thank you for the recipe!

  5. 5 stars
    Sooooo delicious. The flavor is such a nice surprise! I added chopped walnuts and pepitos as a garnish. Yummmmmm!

  6. I made this in my instant pot! I pressure cooked my squash first, then added all the ingredients and set it to pressure cook for 15 minutes. It is absolutely divine. I used two squash and eyeballed the spices. I then threw the entire soup in my vita-mix. I read how someone stuck hemp seeds on top and I did the same (for extra plant based protein). Great soup, so throwing it in the weekly rotation and may even try different types of squash now that fall is almost here. Thank you!!!

  7. I used just one squash and half of the rest of the ingredients. The soup came out perfect, maybe a bit too spicy for some, but just right for me. Enough for two people for two meals. In addition to your suggested garnish, I also sprinkled it with chia and roasted flex seeds. Yummy. Thank you for the healthy recipe. Will use it again.

  8. 5 stars
    I was hesitant to make this soup as my last squash soup was lacking something but I’m so glad I tried your recipe! It was so so yummy. I made it to the t except used leftover turkey stock I had in the freezer. The spices were perfection. I’ve bookmarked this page to make it again the next time I have acorn squash.

    I also eyeballed a recipe for chocolate zucchini bread that I wanna try next! Thank you so much for sharing your recipes.

    1. lol, that’s a good problem! 😉 I’ve actually never frozen it, but don’t see why it wouldn’t freeze. If it separates when you reheat it, you could always emulsify it again as well 🙂

  9. 5 stars
    Lacey, you are a genius. This is an excellent soup. I add it to my menu. I roasted the squash side up though and coat it with olive oil, salt and pepper.

  10. 5 stars
    This soup is delicious. We were out of sage…and it still tastes wonderful. The roasting the acorn carmelized it …and made it sweet. We have frozen a batch for Thanksgiving week! Thank you

  11. Sitting here eating a delicious bowl of this soup. I have never even made an acorn squash before. Love the subtle hint of spice in this. I was really surprised it even showed up as a flavor. I followed the recipe exactly, except I prefer a little sweetness and after it was completely done, and pureed I added a small amount of pure maple syrup. Really tasty soup.

    1. Yay! So glad you enjoyed the soup, Tracey. I love the idea of adding a little sweetness with the maple syrup. I’m so happy you enjoyed your first experience making acorn squash 🙂

  12. Made this in the vitamix yesterday…didn’t have allspice or red onion…it was sooooo delicious! Paired wonderfully with vegan Gardein chicken salad sandwiches. Thank you!

  13. I made this soup tonight for dinner. I added a can of coconut milk. I also added seasoned ground beef with onion and celery to go on top of the soup. Thanks so much for the recipe! Will have to make this again! =)

  14. Thanks for the recipe. I made it tonight and it was yummy. I didn’t have the allspice, so I didn’t use that. I also used homemade chicken stock because I didn’t have any vegetable stock on hand. Yum!

  15. Recipe looks great but there is no indication of portion size and yield. I have not checked out any other recipes but this is a good thing to add to recipes.

    1. Thanks for the suggestion, Chef. I am actually planning to revamp all the recipes on this site to start including both those things because, I agree, they are valuable to have in a recipe. Stay tuned!

  16. Thanks for posting. Used your recipe as a bit of a springboard. I figured what’s better than roasted squash? Roasted everything. I roasted the carrots and even the apple (apple needed much less time) for a hearty taste. Cooked the carrot whole (just peeled) and apples cut-side down. After removing the skins (apple skins were a tasty snack), and adding ingredients to pan, I took some boiling water and added it to the foil. That step allowed me to get all the yummy pan drippings. It was so nice. Cooked up a package of gnocchi and served the soup on top of a bed of gnocchi. 🙂

  17. Love this recipe….. I bought an acorn squash, but had no clue really what to do with it…. So I went searching on the internet and found this very yummy recipe…. Thank you!

  18. I really liked this recipe. It was well balanced, easy to make and delish. I followed it exactly as written except I only had two squash on hand, luckily they were big ones and I used two apples because they were little ones. I had to increase the roasting time, again b/c the squash were so darn big and I ended up having to add some water to just get the liquid to cover the veggies during the simmer. The only thing I might try differently next time is one more carrot. It’s hard to tell, maybe my carrots were too small like my apples. Darn you produce! Thanks for this, its a keeper.

  19. I’m not a huge fan of plain squash, so when my mom gave me some from her garden, I went on a hunt for some squash soup. Love this recipe! Turned out delicious and my family enjoyed it too! Thanks!

  20. I’m making this my daughter for Valentines day. It sounds like a warm & cozy meal. Neither of us have a date tonight!

  21. Came across your site while looking for healthier options for my family. Scaled down the recipe to fit for one acorn (perfect for me and my 2 yr old) and added some yellow currie. Smells good so far! Can’t wait to try it!!

  22. Found some acorn squash on sale today and decided to give this recipe a whirl! Delicious. Even my neighbor who isn’t a fan of squash enjoyed it! Thanks!

  23. I made this for dinner and it was great! thanks for the recipe. I subbed chicken broth because that’s just what I happened to have. We have a winter CSA and get an acorn squash almost every week. I was getting really bored with it and ended up having 3 that we didn’t use until I saw this recipe. Worked out great!

  24. I am currently on a 7 detox program in which we are only allowed to consume vegetables and no more than 3 servings of fruit a day. I had 3 giant acorns and wanted to make a soup but didn’t have a recipe. I’m so happy your recipe came up high on my Google search because it was all vegetables (minus the croutons…which I’ll add at another time when not on detox). So many other recipes had milk or cheese or other ingredients we cannot have. SO HAPPY!! My wife and I could not get enough. Thanx again!!!!

  25. I made this tonight. The pics of the roasted squash so something sprinkled on them but i dont see that in the recipe. My family wasnt a fan but I thought it was good.

  26. First time I’ve tried making soup and I loved! it, was so easy to make. Definitely going to make again

  27. Thanks so much for the recipe, Lacey!

    As I type this, the soup is simmering on the stove, filling the kitchen with the smell of harvest! YUM!

    I had two acorn squashes and was wondering what to do with them, and when I saw this recipe called for three, I went and grabbed my carnival squash! I’m anxious to finally clear out my squash collection so they don’t just go bad on me!

    And what a great use for the acorns! My husband was getting tired of just sticking them in the oven with butter and brown sugar, but we both love soup, so this is perfect!

    Also, I added a big ol’ clove of garlic and substituted a Gala apple for Granny Smith since we don’t have any of the greenies lying around the house.

    I’m so excited to try this! Thanks again!

  28. I made this for dinner tonight – easy (especially because I roasted the squash and prepped the veggies and spices earlier today) and so delicious. I only had one acorn so I adjusted the other ingredients by 1/2 or more. It’s too bad that I didn’t have more squash because I only got three servings out of what I made.

    Thanks so much, I’ll be making this again – and I need to try out some of your other recipes, this was my first!

  29. I made cinnamon and sugar croutons to go with it this time. And, after making this soup three times, I ran out of acorn squash, so I used baby bear pumpkins. It’s the perfect soup! Thanks so much, Lacey!

  30. i just got an immersion blender myself so i need to try this!! perfect for a chilly day 🙂

  31. Delicious soup! Even the kids–after skeptical examination–exclaimed, “This is actually yummy!”

  32. DELICIOUS! Took me longer to get the carrots to soften up. I should have chopped them smaller. After pureeing, I added heavy cream and wild rice. =d

  33. My daughter gave me three acorn squashes. I was going to stuff and bake one and I still might but it would compel me to buy another acorn squash to make this soup which I might just do on Saturday or before. Can’t wait …. thanks for the spicy tips. Just what I was looking for.

  34. This is great, can you share your recipe or any video tutorial, thank you for sharing..

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