Creamy roasted acorn squash soup you can sip all winter long. I took delicious in season acorn squash and roasted them in the oven till soft and starting to caramelize and then blitzed them with my immersion blender for a creamy healthy winter and fall delight.
If you love roasted vegetable soups, make sure to try my Roasted Tomato Soup and my Roasted Butternut Squash Soup next! Both are made with collagen rich and gut healing homemade bone broth.
You can make my acorn squash soup recipe two ways: by either roasting the acorn squash in the oven for a richer flavor, albeit, it takes longer. Or, a quick under 30 minutes recipe in your instant pot. It's up to you! I've included directions for both ways in this post.
My Creamy Roasted Acorn Squash Soup recipe is:
- Easy to make!
- Great for your health
- Gut healthy
- Great for weight loss
- Gluten Free
- Dairy Free
Love trying new cuisines at home and want to try truly unique recipes? Make sure to check out my complete guide on Cooking Authentic Arabic Food at Home!
ASK ME, THE DIETITIAN, IS ACORN SQUASH HEALTHY?
Yes acorn squash soup is so so healthy! I love roasting acorn squash with other vegetables and gut healing bone broth for a truly healthy soup recipe!
ACORN SQUASH HEALTH BENEFITS
Acorn squash is rich in a variety of nutrients like beta carotene, vitamin C, potassium, magnesium, and fiber.
- Beta carotene is not only converted to vitamin A in our body, but it actually acts as a powerful antioxidant to help fight inflammation and disease.
- Vitamin C is another vitamin that has antioxidant abilities in our bodies!
- Fiber is extremely important for good gut health, heart health, and maintaining stable blood sugars.
Plus, my roasted acorn squash soup recipe is made with collagen and protein rich bone broth, which not only supports beautiful skin, but also helps balance blood sugars!
ROASTED ACORN SQUASH SOUP INGREDIENTS
- 2 Acorn squash that I picked up at the farmers market, and some from local farm stands!
- Avocado oil (or Olive Oil) is an excellent heart healthy fat to substitute into your dinner recipes. Many studies have linked avocado oil to powerful heart health benefits! It is a rich source of vitamin E as well!
- 1 large Yellow onion that I picked up locally! Despite their humble appearance, onions are extremely nutritious! Onions contain cancer fighting compounds, antioxidants, antibacterial properties, vitamin C, and some B vitamins!
- 2 Carrots (or a handful of baby carrots) are another vegetable rich in beta carotene and fiber!
- 4 cups Bone Broth. I love bone broth because it adds a lot of extra protein to an otherwise vegetable based soup, which does not have a lot of protein.
- 1 whole Bulb of Garlic. Garlic has been used for centuries for its healing benefits.. and it tastes delicious in pretty much everything.. need i say more.
- Cinnamon & nutmeg. Make sure you use fresh quality ground cinnamon and nutmeg. This will make a huge difference on the overall flavor of your acorn squash soup.
- Full fat coconut milk gives this acorn squash soup recipe its extra creaminess. If you don't want it creamy, simply skip stirring coconut milk in at the end. Either way, this is a super luscious and creamy soup recipe.
TIPS FOR MAKING MY DELICIOUS CREAMY ROASTED ACORN SQUASH SOUP RECIPE
ROAST ACRON SQUASH! Instead of going through the hassle of peeling acorn squash, throw it on a sheet tray and the oven works it's magic. If you're using my instant pot acorn squash method, soften acorn squash in your instant pot first.
ADD AROMATICS! Garlic and onion will taste best in your roasted acorn squash soup when they've been cooked first. So either roast them along with your acorn squash, or make sure to sauté them if you're doing the instant pot method.
ADD POTENT AND FRESH SPICES. Make sure to use fresh ground cinnamon and nutmeg for the strongest best acorn squash soup flavor.
USE AN IMMERSION BLENDER TO PUREE ACORN SQUASH SOUP TILL CREAMY. No need to use a blender to puree soup, I never liked the hassle of transferring soup to a blender and then back to a pan again. Just use an immersion blender right in your soup pot!
HOW TO MAKE ROASTED ACORN SQUASH SOUP
Roast, puree and serve! Roasted acorn squash soup is as easy as that!
STEP 1: ADD VEGETABLES TO A SHEET PAN
First, I line my sheet pan or baking tray with parchment paper, which makes it soo much easier to transfer your veggies to your pot after roasting, and helps save all those flavorful cooking juices.. And helps with clean up! I love parchment paper for everything.
Add 2 acorn squash, cut in half with the seeds removed.
Next add the quartered onion, a handful of baby carrots or 2 whole carrots chopped.
Add a bulb of garlic to roast for the best garlic flavor!
Drizzle all your vegetables with olive oil, salt, black pepper, and ground cinnamon.
Roast in your oven until soft and starting to brown.
STEP 2: ADD ROASTED VEGETABLES TO A POT AND PUREE
Once your vegetables are roasted, scrape the acorn squash flesh into a pot. Add the rest of your roasted vegetables. Unwrap your garlic and squeeze the roasted garlic in.
Finally, add 4 cups of bone broth.
Use your immersion blender to puree completely.
If you want your roasted acorn squash soup even creamier, you can surely stir in heavy cream, homemade cashew cream, or full fat coconut milk.
Taste and add more salt, pepper, cinnamon, or nutmeg to your taste.
Enjoy!
HOW TO MAKE INSTANT POT ACORN SQUASH SOUP RECIPE
STEP 1: steam your acorn squash
Wash the outside of each of the 2 acorn squash. Cut each acorn squash in half. Scrape the seeds out.
Place the 4 acorn squash halves in the instant pot or pressure cooker. Add 1.5-2 inches of water to the bottom of the pot. Cover with the lid.
Pressure cook on high for 10 minutes, and the steam valve set to sealing on your instant pot.
Once the timer is up, set the valve to venting to release the steam.
Remove the lid and transfer your soft acorn squash to a bowl to cool while you sauté the onions.
STEP 2: prepare your soup
Drain the acorn squash cooking water from your instant pot.
Next, set the instant pot to sauté on low or medium heat.
Heat 1 tablespoon of avocado oil.
Once the oil is hot, add 1 diced yellow onion. Cook the onion until it is soft and translucent.
Next, add the 1 chopped carrot and a bulb of minced garlic and cook it until it is soft.
Next, stir in the 4 cups broth, acorn squash flesh, ½ teaspoon ground nutmeg, and ½ teaspoon ground cinnamon.
Pressure cook on high pressure for 10 minutes.
STEP 3: puree acorn squash soup
Finally, you can pour in the ½ cup of full fat coconut milk. Use your immersion blender to completely puree the soup.
If you don't have an immersion blender, you can pour your soup into a large blender and puree it. Or, you can puree it in batches in a food processor. Just be careful if you are doing it this way because the steam can cause the lid of your blender to blow off!
And it is ready to serve!
HOW TO STORE ACORN SQUASH SOUP
Acorn squash vegetable soup makes about 6 cups of soup, which is a great side dish for a meal! If you end up having leftovers (we did because it's just the 2 of us!), either cover your pot with a lid and store it in the fridge this way. Or, pour the soup into individual glass containers to heat up as you want it!
I love storing my leftover soup in glass containers because it makes an easy thing to grab for lunch to heat up!
Creamy acorn squash soup stores well in the fridge for up to 5 days.
FAQ'S
Frequently asked questions about my acorn squash soup recipe.
IS BONE BROTH DAIRY FREE?
Yes! Bone broth is made by slow cooking bones to release beneficial nutrients. Dairy products are all from milk-based products. So, bone broth is totally dairy free friendly!
DO YOU HAVE TO PEEL ACORN SQUASH FOR SOUP?
If you use either of my my methods, you will either roast or steam (pressure cook) your acorn squash with the skin on in your oven or instant pot. Then, you will scrape the acorn squash right from the skin into your acorn squash soup pot.
HOW DO YOU CUT ACORN SQUASH FOR SOUP?
To cut your acorn squash for soup, just slice it in half once and remove the stem. Steam the acorn squash with the skin on. Scrape the flesh out into the soup.
To cook acorn squash raw right into soup: Use a vegetable peeler instead of a knife to peel all skin off. Cut the squash in half, remove and discard seeds. Cut into cubes and add right into your soup pot along with the broth.
HOW DO YOU THICKEN ACORN SQUASH SOUP?
If your soup came out too watery, next time, start with less broth. To thicken any soup immediately, simply mix 1 tablespoon of corn starch with 1 tablespoon of water and add it to the soup, cook to thicken.
Other cozy healthy soup recipes
- The Best Broccoli Cheddar Soup!
- Shorbat Adas (Arabic red lentil soup)
- Golden Red Lentil Soup
- Tomato Soup with Bone Broth
- Roasted Butternut Squash Soup with Bone Broth
- Instant Pot Beef and Vegetable Stew
- Purple Sweet Potato Soup with Bone Broth
- 13 Bean Soup
- The Best Ramen Noodle Soup
If you try my Roasted Acorn Squash Soup Recipe, please let me know your thoughts by leaving a rating and comment below! Ready for more? Subscribe to my newsletter or follow along on Pinterest, Instagram, Facebook, and Youtube!
Delicious Roasted Acorn Squash Soup with Bone Broth!
Equipment
- Immersion blender
- Baking Pan
Ingredients
- 2 whole acorn squash
- 2 tablespoon avocado oil or olive oil
- 1 yellow onion, diced
- 2 carrots, chopped or baby carrots
- 1 bulb garlic
- 4 cups bone broth (chicken or beef) or vegetable broth
- ½ teaspoon ground nutmeg
- ½ teaspoon ground cinnamon
- ½ cup full fat coconut milk optional
- pink sea salt to taste
Instructions
HOW TO MAKE ROASTED ACORN SQUASH SOUP
- Line a sheet pan or baking tray with parchment paper.Add 2 acorn squash, cut in half with the seeds removed, the quartered onion, a handful of baby carrots or 2 whole carrots chopped.Add a bulb of garlic (wrapped in parchment paper to prevent burning).Drizzle all your vegetables with olive oil, salt, black pepper, and ground cinnamon.2 whole acorn squash, 2 tablespoon avocado oil, 1 yellow onion, diced, 2 carrots, chopped, 1 bulb garlic, ½ teaspoon ground nutmeg, ½ teaspoon ground cinnamon, pink sea salt to taste
- Roast acorn squash and vegetables in your oven until soft and starting to brown.
- Once your vegetables are roasted, scrape the acorn squash flesh into a pot. Add the rest of your roasted vegetables. Unwrap your garlic and squeeze the roasted garlic in.
- Finally, pour in 4 cups of bone broth.4 cups bone broth (chicken or beef)
- Use your immersion blender to puree completely.If you want your roasted acorn squash soup even creamier, you can surely stir in heavy cream, homemade cashew cream, or full fat coconut milk.Taste and add more salt, pepper, cinnamon, or nutmeg to your taste.Enjoy!½ cup full fat coconut milk
Video
Notes
- Cut each acorn squash in half. Scrape all of the seeds out. Add your 4 acorn squash halves to an instant pot or pressure cooker. Add 1.5-2 inches of water to the bottom of the pot. Pressure cook on high for 10 minutes, and the steam valve set to sealing on your instant pot. Once the timer is up, set the valve to venting to release the steam.
- Remove the lid and transfer your soft acorn squash to a bowl to cool while you sauté the onions.
- Set instant pot to sauté on medium heat. Heat the 2 tablespoons of oil.
- Add 1 diced yellow onion. Cook the onion until it is soft and translucent.
- Next, add the chopped carrot and minced garlic. Cook the carrot until it is soft.
- Next, add in the flesh of the acorn squash (scraped from the skin), 4 cups broth, ½ teaspoon ground nutmeg, and ½ teaspoon ground cinnamon.
- Cover again. Set valve to sealing and pressure cook on high for 10 minutes. Quick release the steam once the timer is up.
- Finally, add ½ cup full fat coconut milk and use your immersion blender to puree the soup.
- Season with sea salt to taste. Enjoy!
Nutrition
If you enjoyed this acorn squash soup recipe, make sure to pin it for later!
Sarah
This sounds really delicious & I’ll be “test kitchening” my first acorn squash this afternoon. I wonder though—why does the recipe call for bone broth while it’s also billed as a dairy-free soup? I’m a fairly strict vegetarian & I’ll be subbing in veg stock bc bone broth just isn’t ever going to be part of my grocery list...nor will it ever appear in my kitchen. I guess ppl cook w the recipes they’re given—I totally get that. However, simple vegetable stock/broth (either made from scratch w veg kitchen scraps or purchased as veg stock like I typically do), ought Not drastically change the recipe’s results, right? (I’m counting on the fact that it won’t bc the though my of “bone broth” is personally kinda gross...). So I guess that’s my main substitution: veg stock. I love that it’s dairy free! (& I’m super excited that I have a bunch of coconut milk just waiting for a recipe like this! Sometimes I feel a little bit reluctant to make any changes to a recipe when I’m using an ingredient for the first-ever time...in this case though, it’s the squash & spices calling the shots & it seems like anything else can probably handle a high degree of adjustment & still turn out really tasty. Anyway... it’s kitchen time! Here’s hoping that it all turns out well! (It’s always exciting to try tons of new/just different produce/ingredients & I’ve not yet established whether I’m a squash fan. Gonna learn sth new today—that’s fun! Thanks!
Rosemary
That's such a good question! Bone broth is actually dairy free! But, since you're on a vegetarian diet, a vegetable stock is the perfect substitute. 🙂 Hope it turns out great!!