Ingredients & Substitutions
Here I explain the best ingredients for my acorn squash soup recipe, what each one does, and substitution options. For measurements, see the recipe card.
Acorn Squash – Look for ones that feel heavy for their size with smooth, firm skin. You’ll need 4 pounds total, which is usually about 2 average squash. I find it helpful to select ones that are similar in size, so that they roast at the same rate and you don’t have to pull the halves out at different times. Olive Oil – For both roasting and sauteing. You can also use avocado oil, or even saute the aromatics in butter. Aromatics – You’ll need onions, carrots, and garlic (I prefer fresh, but jarred minced garlic works). Feel free to add others, such as celery, shallots, ginger, or even fennel. Chicken Broth – I usually have my homemade chicken broth on hand, but when I don’t, I use this low sodium kind. You can also use vegetable broth to make this a vegetarian dish. Fresh Thyme Leaves – If you don’t have fresh, substitute 1/2 teaspoon of dried thyme. Half and Half – Makes the soup creamy. You can lighten up your acorn squash soup by using milk or almond milk, or make it more rich with heavy cream or coconut cream. Using a dairy-free milk here would make this soup dairy-free, too. Maple Syrup – It’s optional, but I love a touch of maple for flavor and extra sweetness. I use my natural Wholesome Yum Sugar Free Maple Syrup, but regular works too. Sea Salt & Black Pepper – You can also throw in fall spices, like curry powder, nutmeg, and/or cinnamon.
How To Make Acorn Squash Soup
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card.
For an extra smooth soup, roast the squash to be extra soft. I roast it a bit longer than I would if I were eating it on its own. The skin should be slightly wrinkled, and a knife should slide in effortlessly. This makes scooping out the flesh super easy and gives the soup that creamy texture we all love! If the squash is not done roasting by the time the aromatics are done, add a little of the broth right away and remove from heat. This prevents them from burning while you finish roasting and scooping out the squash. When scooping out the acorn squash, avoid the skin and any stringy bits. The skin might stick to the flesh, so check carefully and peel off any extra skin. If you prefer not to roast in the oven, you can cook the squash directly in the soup. This is what I do for my butternut squash soup! You’ll have to peel and dice the squash. Then, proceed with my acorn squash soup recipe as written, except it will take longer to simmer — about 20-30 minutes, until the squash is very soft. Don’t have an immersion blender? I got this one this year and am obsessed with it. All my soups turn out so smooth! But if you don’t have one, you can use a regular high-powered blender. You might need to blend in batches if the soup doesn’t fit, and make sure to vent the lid. If your acorn squash soup looks too thick, blend in a little more broth. Add 1/4 to 1/2 at a time, until you get the consistency you want.
Main Dishes – My go-to is usually chicken leg quarters or spinach stuffed chicken with a side of roasted brussels sprouts. For a meal that screams fall, try my stuffed acorn squash or slow cooker pot roast. Fall Salads – Kale salad with maple dressing and pomegranate salad with honey dressing are my family’s fall faves. If you’ve got more winter squash to use up, use it for my fall salad with maple tahini dressing!
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Tips: Check out my recipe tips above to give your acorn squash soup the perfect thick, creamy consistency, as well as how to make it without the oven. Store: Keep the soup in an airtight container in the refrigerator for up to 3-4 days. Meal prep: I like roasting and scooping out the acorn squash flesh ahead of time, then making this soup becomes super quick! Just store it in the fridge until you’re ready. Reheat: Warm over medium heat on the stove, or just microwave it. Since the soup is thick, it can splatter, so I recommend covering it! Freeze: You can freeze this soup for up to 3 months. I like using these soup cubes for individual portions! Note on nutrition info: The optional maple syrup is not included. If you use my zero sugar maple syrup, it stays almost the same!
One of the hardest parts of taking pictures and videos of food is that I have to wait to eat it! I usually shoot multiple recipes in one day (more on my recipe process here if you’re interested), so I only really have a normal at the end of the day. I’ll be honest, I’m grateful for the days that I get to just have a normal dinner without taking photos of it, lol. But I’m also grateful for YOU reading this and making my recipes, because this is why I get to do all this in the first place. So, thank you!!
