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A bit of a produce shop-a-holic, I’ve been known to return home from the farmers’ market with enough acorn squash to feed a small village, only to double up at the grocery store, because it’s always on sale. This hearty, warm Acorn Squash Soup, abundant with fall flavors, is my latest, greatest way to work through my supply.

A bowl of healthy acorn squash soup

As we enter the fall and winter months, it’s easy to feel down about the dwindling of fresh seasonal produce. But don’t doubt that a trip to a winter market (or the seasonal section of the grocery store) will lead to healthy, super satisfying meals.

This easy and delightful acorn squash soup indeed shows that winter produce can surely shine!

Its thick and creamy texture, the deep notes of caramelization from the roasted squash, savory herbs, and a touch of honey work together to taste like the epitome of holiday comfort.

Acorn squash soup in a bowl with sage

Acorn Squash: A Versatile Veggie

Most often people tend to think of acorn squash as a side, like this popular Baked Acorn Squash Slices with Brown Sugar and Pecans. But acorn squash will just as easily steal the show as a hearty main (here’s looking at you, Sausage Stuffed Acorn Squash!).

That’s what makes acorn squash so versatile! It pairs well with turkey, ham, and other holiday main-dish staples. Yet it will stand alone no problem for a simple, healthy weeknight dinner.

Especially this time of year when I find myself eating more indulgently around the holidays, it’s soothing to have a weeknight dinner that doesn’t feel like a tasteless sacrifice. This is an ideal vegetarian option too (just like my Vegetarian Chili recipe)!

The Difference Between Butternut Squash and Acorn Squash

Both acorn squash and butternut squash are healthy, versatile veggies. Both are worthy additions to your fall and winter cooking repertoire.

  • While both varieties are naturally sweet, butternut squash tends to be slightly sweeter and nuttier than acorn squash.
  • Both acorn squash and butternut squash are excellent for soups and can be stuffed, though with acorn squash’s larger center, you have more room for filling, as with this Instant Pot Acorn Squash Stuffed with Wild Rice Cranberries and Chickpeas.
  • Since butternut squash is easy to peel and cube (unlike acorn squash), you can make soup without roasting it first (like this pleasing Crockpot Butternut Squash Soup and Butternut Squash Apple Soup with Sage Parmesan Croutons).
  • Acorn squash is more fibrous than butternut squash and harder to peel. You’ll want to cook it with the peel on, then scoop out the flesh prior to making soup, as we are doing in today’s recipe.
  • With the exception of roasted vegetable soups (where the squash is cooked in the oven and pureed), I recommend you do not substitute butternut squash for acorn squash because of the difference in textures and preparation.

How to Make This Recipe

This recipe leans toward the classic, cozy fall savory flavors (hints of nutmeg, sage, and thyme gleam throughout) while still packing impressive nutrition.

The rich and nutty flavor of caramelized roasted squash gives instant backbone to the soup. Plus, you do not have to peel acorn squash for soup. It’s a multitasker’s dream vegetable!

You can roast it hands-free, letting the quash create its own fantastic flavor, while you attend to other tasks in the house.


To roast a medley of vegetables, and for more tips and seasoning suggestions, check out my ultimate guide to Oven Roasted Vegetables.

The Ingredients

  • Acorn Squash. A favorite winter squash that deserves to star. Once roasted, it’s lightly sweet and buttery, making it an ideal choice for this creamy soup. Acorn squash has high levels of potassium, calcium, and vitamins A and C.
  • Carrots + Shallot. These cook together in the pot first, building a rich, complex flavor profile. Plus, the carrot sneaks in some extra veg.
  • Honey. A scrumptious touch of natural sweetness. The honey pairs nicely with the flavor of the squash too (don’t worry, the soup isn’t overly sweet!).
  • Fresh Thyme + Bay Leaf.Both herbs bring their own subtle background flavors while also pairing wonderfully together. I recommend fresh thyme.
  • Rubbed Sage. Sage is a creamy, hearty recipe’s best friend. It’s earthy and delicious.
  • Nutmeg. Adds a hint of nuttiness and warmth.
  • Parmesan. My favorite addition to cozy soups like this one. It’s makes the soup taste fully satisfying.

The Directions

Roasted acorn squash halves
  1. Halve the squash and scoop out the seeds. Roast on a parchment-lined baking sheet for 40 to 50 minutes at 400 degrees F.
The flesh being scooped from a squash
  1. Scoop out the flesh.
Carrots being sauteed in oil
  1. Cook the carrots and shallots.
Herbs in a broth in a Dutch oven
  1. Add the squash, herbs, garlic, and stock and let simmer, stirring occasionally.
Spices and cheese being added to a Dutch oven
  1. Puree, then stir in the sage, nutmeg, and Parmesan. Add desired toppings and ENJOY!

Dietary Note

To make acorn squash soup vegan, swap the honey for pure maple syrup, the butter for additional olive oil, and the Parmesan cheese for nutritional yeast. Add 1 tablespoon freshly squeezed lemon juice.

Ways to Top Acorn Squash

Acorn squash soup already tastes rich with so many sweet pureed vegetables.

Still, when does that stop me from going for the extra pizzazz?! Here are a few topping options to add to feel truly gourmet:

  • Bacon. Acorn squash soup with bacon. Need I say anything more?
  • Fried Sage. A special edition that makes it worthy of a holiday occasion (see the suggestion in the recipe below). The crispy texture it attains will wow you.
  • Parmesan. This is simple yet perfect, and is exactly how we loved our servings.
  • Toasted Pumpkin Seeds. You can buy these at any grocery store or toast your own.

More Flavors for Acorn Squash Soup

Now if you make any squash soup a frequent go-to in your repertoire, feel free to add small twists to keep it new and exciting.

  • Looking for a spicy acorn squash soup? Add a pinch of cayenne.
  • Does a curry acorn squash soup sound delish? Definitely try this fall favorite Pumpkin Curry Soup, which is guaranteed to satisfy.
  • While we love our vegetable soups smooth and creamy, if you prefer a chunky acorn squash soup, stop blending as soon as you reach your desired texture.
A bowl of acorn squash soup with cheese

Wine Pairing

Acorn squash soup and a crisp Sauvignon Blanc or medium-bodied Chardonnay would be wonderful together. For a red wine option, try an American Zinfandel.

Storage Tips

  • To Store. Refrigerate soup in an airtight storage container for up to 4 days. 
  • To Reheat. Rewarm leftovers in a Dutch oven on the stovetop over medium-low heat. 
  • To Freeze. Freeze soup in an airtight freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before reheating. 

What to Serve with Acorn Squash Soup

Two bowls of acorn squash soup with herbs

Recommended Tools to Make this Recipe

  • Dutch Oven. My favorite tool for making soups on the stovetop.
  • Ladle. Serve your soups with ease.
  • Immersion Blender. No need to transfer your soups to a blender with this helpful appliance.

Acorn Squash Soup

4.93 from 83 votes
Caramelized roasted squash makes this easy Acorn Squash Soup taste spectacular! Healthy, hearty and a great vegetarian main or holiday side.

Prep: 10 minutes
Cook: 1 hour 20 minutes
Total: 1 hour 30 minutes

Servings: 6 servings (8 cups)



  • 3 whole acorn squash
  • 3 tablespoons extra virgin olive oil divided
  • 1 ½ teaspoons kosher salt plus additional to taste
  • 2 tablespoons unsalted butter
  • 1 shallot thinly sliced
  • 2 medium carrots peeled and thinly sliced
  • ¼ teaspoon ground black or white pepper
  • 6 garlic cloves smashed and peeled
  • 2 tablespoons honey
  • 4 cups low sodium vegetable or chicken stock plus additional as needed, divided
  • 10 sprigs fresh thyme tied into a bundle
  • 1 bay leaf
  • 1/2 teaspoon rubbed sage
  • 1/4 teaspoon ground nutmeg freshly grated if possible
  • 1/4 cup finely grated Parmesan plus additional for serving (see notes to make vegan)


  • Canola oil
  • 12 fresh sage leaves
  • Kosher salt or flaky sea salt


  • Bake the squash: Place a rack in the center of the oven and preheat the oven to 400 degrees F. For easy clean up, line a rimmed baking sheet with parchment paper.
  • With a sharp, sturdy chef’s knife, carefully cut the squash in half from stem to base. Scoop out and discard the stringy core and seeds. Arrange the halves cut-sides up on the prepared baking sheet. Brush each half with 1 teaspoon olive oil and sprinkle with 1 teaspoon salt. Place in the oven and bake for 40 to 50 minutes, until the edges begin to wrinkle and the flesh is fork-tender.
  • Set aside to cool, then scoop out and reserve the flesh.
  • In a large Dutch oven or similar sturdy soup pot, heat the butter and remaining 1 tablespoon olive oil over medium. Once the butter has melted, add the carrots, shallot, remaining ½ teaspoon salt, and black pepper. Cook until the shallot is beginning to caramelize, about 8 minutes.
  • Pour ½ cup of the stock into the pan and stir to remove any brown bits that have stuck to the bottom of the pan (this is flavor!). Reduce the heat to medium-low and add in the reserved squash, garlic, and honey. Cook for 30 seconds, until the garlic is fragrant, then stir in the remaining stock.
  • Add the thyme bundle and bayleaf. Increase the heat and bring the soup to a simmer. Let simmer gently for 15 minutes, adjusting the heat as needed and stirring periodically.
  • Remove the thyme and bay leaf. With an immersion blender, puree the soup until smooth (or you can transfer to a regular blender in batches and puree it that way; be careful as hot soup will splatter; return the soup to the pot). Stir in the sage, nutmeg, and Parmesan. Taste and adjust the seasoning as desired. Serve hot with a sprinkle of additional Parmesan and crisped sage leaves (if using).
  • For the Crispy Sage (optional but great for a special occasion): In a small skillet, heat 1/8 inch of canola oil over medium high. When the oil is very hot, add the sage and cook for 30 to 45 seconds, turning the leaves to crisp them on both sides (be careful not to burn yourself). When the bubbling subsides, the leaves should be crisp. Carefully drain the sage onto a paper towel-lined plate. Immediately sprinkle with salt.


  • TO STORE: Refrigerate soup in an airtight storage container for up to 4 days. 
  • TO REHEAT: Rewarm leftovers in a Dutch oven on the stovetop over medium-low heat or reheat gently in the microwave. 
  • TO FREEZE: Freeze soup in an airtight freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before reheating. 
  • TO MAKE VEGAN: Swap the honey for pure maple syrup, the butter for olive oil, and the Parmesan cheese for nutritional yeast; add 1 tablespoon freshly squeezed lemon juice.


Serving: 1(of 6); without crispy sage toppingCalories: 245kcalCarbohydrates: 35gProtein: 4gFat: 12gSaturated Fat: 4gCholesterol: 13mgPotassium: 849mgFiber: 4gSugar: 8gVitamin A: 4750IUVitamin C: 29mgCalcium: 139mgIron: 2mg

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Erin Clarke

Hi, I'm Erin Clarke, and I'm fearlessly dedicated to making healthy food that's affordable, easy-to-make, and best of all DELISH. I'm the author and recipe developer here at and of The Well Plated Cookbook. I adore both sweets and veggies, and I am on a mission to save you time and dishes. WELCOME!

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  1. How do you cook the carrots and shallots, in oil, in water? Where is the info about the stock? Chicken stock? Vegetable stock? How much stock? This recipe is incomplete.

    1. Hi Joe! The recipe card at the bottom of the blog post has all the ingredient information and instructions. If you click the “Jump to Recipe” button at the top of the page, it will take you directly there. I hope this helps!

  2. This soup was awesome! It was smooth and creamy and even family members who ordinarily hate or dislike squash liked it. I didn’t make the sage topping, added extra Parmesan cheese in individual bowls, and ended up not adding the nutmeg as I thought the soup was pretty flavorful without it. This is a great way to use up acorn squash and is economical since squash is relatively inexpensive. Thank you for another delicious recipe!5 stars

    1. very tasty. I roasted the squash with cinnamon, nutmeg and brown sugar. I think the garlic needs to be reduced as it is overpowering the gentle squash flavor.5 stars

  3. I thought this soup was really good! My small children gobbled it up, and didn’t even realize it was healthy! I left out the Parmesan since we have a dairy allergy in the house and didn’t use quite as much garlic.5 stars

  4. This soup is absolutely awesome! I can’t believe something this healthy is this creamy. Looking forward to leftovers!5 stars

  5. Wonderful recipe. My recipe is similar but you have added ingredients which brings mine up another level. Thank you.5 stars

  6. I went vegetable picking recently and choose a plethora of acorn squash. I’m currently in the processes of bringing everything to a simmer and the soup smells like a thanksgiving feast! I’m anxiously anticipating my dinner and can’t wait to dig in!! Thanks so much for sharing, I can tell this is going to be a new fall favourite!!5 stars

  7. This soup is even better to me than butternut squash soup! I’m so glad I finally found a way to make this. My friends and neighbors all loved it too. Can’t wait to make it again!5 stars

  8. Really yummy- I used my food processor because I don’t own an immersion blender- I pureed it before adding most of stock. I think the recipe calls for too much thyme, I would halve it next time.5 stars

  9. This is sooooo good. It’s gorgeous and silky smooth. Did not have sage to crisp, but great without. It’s like Thanksgiving in a bowl.5 stars

  10. I am really excited to try this soup. I am planning on using it as a first course for Thanksgiving. I only have one oven and will need the turkey to be in the oven all morning. Do you think it is ok to bake the squash the day ahead and then keep it in the fridge? I can finish the soup before we eat on Thanksgiving. Thanks!

    1. Hi Kim! I haven’t tested this out before but you probably could. Go ahead and scoop the flesh out when it cools, then store it in the refrigerator. If you decide to try this, let me know how it goes!

  11. Second time making this recipe now. Really yummy and so healthy.
    One issue- when it sits for a few minutes, some water separates from the soup that I then have to stir back in before serving. And then it separates pretty quickly again in the serving bowl. Don’t think this happened the first time I made it, though. Wondering what the difference is. Thank you!5 stars

  12. I love this recipe minus the canola oil. Just to let you know, canola oil is a GMO oil from the Rapeseed plant, which is toxic to both humans and animals. Canadian refiners remove the toxins and make a new oil. Canada oila (canola oil). Canada pays the US to use their oil. If you research this oil, be careful of the sources you use. It has been said that they are trying to oppress this information and/or down play it. Avocado and coconut oil are two good high-heat options.4 stars

  13. My husband made this soup the day after he had it in a fancy expensive restaurant and loved it – and this recipe came out exactly the same. We skipped the parmesan cheese because we didn’t care for a topping, and skipped the fried sage topping, but he used the blender to blend all the ingredients, and it is thick and creamy (without adding any milk or cream whatsoever). It made a nice large size (we used a dutch oven) and it was so delicious, we froze some for another time. I think this is going to be one our of new Thanksgiving favorites.5 stars

  14. This was my first time making any type of home made soup. I thought this soup was delicious. I used vegetable stock since I’m a vegetarian. I left out the nutmeg at the end because I felt it tasted great without it and I did not have Parmesan cheese but I used a vegan white cheese instead and I thought it was so tasty. I will be making this soup again!5 stars

  15. Next time I will roast the squash peeled and sliced in thick slices. I substituted and added some semi-dry white wine to offset the stock flavor. Brought out some subtle flavored from the sqash. Some other herb seasoning changes for local flavor. I need to try black walnut oil instead of olive oil.4 stars

  16. I look forward to trying this soup. But I urge you to use the seeds. They make a great topping for the soup, or for stuffed squash.

    When I make anything with acorn squash, I never discard the seeds. I boil them* for about 15-20 minutes. This has two benefits: It boils away the stringy mess, and it makes them toast better.

    After boiling, I pull off the stringy stuff, and lay the seeds out to dry on paper towels, then scrape them into a bowl, coat them with a small amount of olive oil, toss them in spices (I usually do salt, pepper, cinnamon, nutmeg, ginger powder, and a pinch of cayenne), spread them in a single layer on a small baking pan, and toast them at 350 until they become fragrant and start to brown. Keep an eye on them, or they’ll burn.

    I sprinkle the toasted seeds on top of the soup as a garnish. It provides a delightful crunch and sweet spiciness to the soup.

    *If you don’t boil them first, they tend to stay soggy, even when roasting. Boiling first ensures they’ll come out of the oven crisp.

  17. I left the garlic in larger pieces and sautéed it with the other veggies (included celery) and then pulled out a few of the larger pieces before adding to the blender. This soup was delicious!!! Was skeptical of the garlic and honey but it was 100% delish.5 stars

      1. So delicious! I swapped the acorn squash with butternut squash and wow! Yummy! I don’t know why it took me so long to try this recipe but I’m so glad I did!5 stars

  18. I accidentally added 1 teaspoon of salt to each half. I am 21 and pretty new to cooking. I will try again tomorrow 😂.

    1. It’s all good Hailey. This is why tasting is important. Soups are notorious for eating up salt (hence, “salt to taste”). With these recipes I tend not to follow measurements for that reason.

      Instead, brush the olive oil onto the squash halves but then use your fingers to pinch and slowly release salt onto the halves, ignoring measurements. It’s hard to overdo it at this step.

      Don’t “salt to taste” until everything is in the pot and you’re finalizing the taste of the dish because salt can concentrate as you cook down the volume of the soup and also various ingredients can be salt-heavy (the parmesan added at the end).

      Savory cooking can be difficult because there’s a lot of “winging it”. The book that helped change my salt approach (and many others) was “Salt Fat Acid Heat” by Samin Nosrat, the salt chapter alone will transform your cooking.

      Best of luck, hope your dish turned out well!5 stars

  19. This was my first time cooking with acorn squash and this soup made me love it! It’s such a warm and cozy recipe. I will definitely be making this again through the fall and winter months. I love getting a healthy dose of vegetables but still eating something slightly sweet. Great recipe! Thanks!!5 stars

  20. Who knew I was prepping the too many acorn squash for your soup! I did take the skin off and used fresh sage but will use your suggestion next time. It’s a lovely soup.
    Thank you! I’m glad I found your site!5 stars

  21. That was just awesome. I forgot how much flavor a bay leaf gives you .I will make this soup again.
    Also I will try your other acorn recipe.
    Thanks5 stars

  22. It’s all good Hailey. This is why tasting is important. Soups are notorious for eating up salt (hence, “salt to taste”). With these recipes I tend not to follow salt measurements for that reason.

    Instead, brush the olive oil onto the squash halves but then use your fingers to pinch and slowly release salt onto the halves, ignoring measurements. It’s hard to overdo it at this step.

    Don’t “salt to taste” until everything is in the pot and you’re finalizing the taste of the dish because salt can concentrate as you cook down the volume of the soup and also various ingredients can be salt-heavy (the parmesan added at the end).

    Savory cooking can be difficult because there’s a lot of “winging it”. The book that helped change my salt approach (and many others) was “Salt Fat Acid Heat” by Samin Nosrat, the salt chapter alone will transform your cooking.

    Best of luck, hope your dish turned out well!5 stars

  23. Yum! A wonderful fall/winter soup. It is a little on the sweet side, so I added a few extra shakes of cayenne which helped even it out for our taste. Would definitely recommend!5 stars

  24. I’ve been looking for a winter squash recipe for years. I’ve tried several over the past 5 yrs & this is The One! It is so good!5 stars

  25. I roasted the squash in the air fryer and pureed it in the blender with the skin on. Only took 15 minutes to cook in the Ninja air fryer. It was delicious!

    Thank you for the recipe. :-)5 stars

  26. Wow! Grew acorn squash for the first time and loved them in this recipe! Labor intensive for a small dish…but well worth it!5 stars

    1. Hi Lisa, in the blog post you’ll find useful information. If it’s not needed you can simple click the “jump to recipe” button at the top of the screen to get you to the recipe faster. If the tips and tricks are not your thing, you can even hit the print button in the recipe card. Hope this helps!

  27. I thought the soup was great until I added the nutmeg. The sweet/spicy of the honey/ squash with undertones of thyme was simple and delicious. But after the nutmeg it tasted like hearty nutmeg soup. My personal preference I’m sure but I will halve or eliminate the nutmeg when I make it in the future.5 stars

  28. What should the consistency be like? I’ve never had or made a squash soup before. I’d say it came out comparable to baby food, not sure if I should’ve added more stock or something to make it a little runnier? The taste is really good, just wondering if I did it right.5 stars

    1. Hi! We like our soup super thick; it’s honestly completely personal preference! If you like it thinner, just keep splashing in broth. You can add more broth to leftovers too.

  29. This came out absolutely perfect. I did use a butternut squash instead of one of the acorn squashes with no issue with the final result. I also put a heaping couple teaspoons of turmeric on the carrots and shallots, which imparted a very nice earthy flavor. Will make again!5 stars