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Acorn Squash Soup

5 from 140 votes
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This recipe may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.

This creamy fall Acorn Squash soup recipe is the most delicious vegetarian fall dinner.

A twist to the classic pumpkin soup using acorn squash instead for a healthy low-carb soup recipe.

Acorn Squash Soup

It’s time for more soup recipes and after sharing my roasted butternut squash soup recipe last week, here’s a new delicious way to make soup this Fall.

An acorn squash recipe for a creamy fall soup with vibrant orange colors.

What’s Acorn Squash?

Acorn squash is considered a winter squash, but it’s among the zucchini family.

As a result, it has more similarity to zucchini in terms of flavor and texture. It’s low in flavor with a watery texture when cooked.

Is Acorn Squash Keto?

In terms of carbs, acorn squash contains 8.5 grams of net carbs per 100 grams which is considered a low-carb vegetable.

In comparison, butternut squash contains 10 grams of net carbs and pumpkin 6.5 grams of net carbs per 100 grams.

How To Make Acorn Squash Soup

It’s very easy to turn your acorn squash into a creamy soup.


All you need are :

  • Acorn Squash – I used 3 medium acorn squash each is about 2 pounds.
  • Carrots – Prefer organic carrots as they tend to have more vitamins.
  • Garlic
  • Shallot or white onion if you can’t find shallots.
  • Vegetable Broth or feel free to use chicken stock if you prefer.
  • Worcestershire Sauce or maple syrup.
  • Dried Sage
  • Salt and Black Pepper
  • Cinnamon
  • Nutmeg
  • Shredded Parmesan
  • Heavy Cream

How To Cut Acorn Squash

First, you need to cut the squash, and the best way to do so is to first remove the stem.

Cut both ends and place the squash up in front of you then cut in half.

Use a spoon to scoop out the seeds. Discard seeds or wash them, dry and keep them for roasting later on and eat as a snack.

Brush each squash half with a few tablespoons of olive oil and place on a large baking sheet covered with parchment paper or a silicone mat.

Place the squash cut-side down on the baking sheet.

Bake at 400°F (200°C) for about 30 to 45 minutes.

You know the acorn squash is baked when the skin is soft enough to prick with a knife blade.

The flesh should be vibrant orange and fragrant and soft as well.

Making The Acorn Soup

Cool down the baked acorn squash halves for 10 minutes or enough to be easy to handle and empty.

Using a fork remove the cooked flesh from the acorn skin and set it aside in a bowl.

In a large pot, over medium-high heat, warm olive oil. Add onions or shallots and cook them until fragrant and translucent which takes about 2 to 3 minutes.

Stir in carrot slices, garlic, salt, and pepper. Stir and cook for 1 to 2 minutes in the onion.

Add the cooked acorn squash flesh and vegetable stock and cover the saucepan.

Bring a boil, then reduce to low-medium heat and simmer for 15 to 20 minutes or until carrots are fork tender.

Remove from heat and using an immersion blender blend soup until smooth.

Stir in dried sage, Worcestershire sauce, black pepper, cinnamon, nutmeg, Parmesan, and heavy cream.

Acorn Squash Soup


You can serve this acorn squash soup plain or with toasted almonds. To toast the almonds, you need the 3 ingredients below.

  • Coconut Oil or olive oil or butter
  • Sliced Almonds
  • Salt

In a non-stick skillet over medium heat, warm coconut oil, and melt.

Add in sliced almonds and cook until roasted and fragrant which takes about 2 minutes.

Season with salt and pepper or garlic powder if desired.

Serve on top of the bowl of soup with fresh chopped parsley and a drizzle of extra Virgin olive oil.

To sum up, the best toppings for the soup are:

  • Toasted sliced almonds
  • Fresh herbs like parsley
  • Drizzle of olive oil
  • Parmesan
  • Croutons
  • Drizzle of cream – coconut cream tastes amazing with acorn
  • pinch of cinnamon

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Storage Ingredients

Like any soup recipe, you can store this acorn soup in the fridge in an airtight container for up to 3 days.

You can also freeze the soup and thaw it in the fridge the day before.

Acorn Squash Soup

Allergy Swaps

Below are some options to make this soup recipe even if you have some food allergy.

  • Dairy-Free – Swap the heavy cream for coconut cream or cashew cream and replace parmesan with dairy-free Parmesan or half the amount of nutritional yeast.
  • Gluten-Free – This soup is naturally gluten-free.
  • Olive Oil Swap – Butter, coconut oil, or ghee also works well.
  • Vegan – use vegan cheese and vegan cream alternatives like canned coconut cream or soy cream, and make sure your Worcestershire sauce is vegan. You can also swap the Worcestershire sauce with maple syrup for a sweet note.

Frequently Asked Questions

Below are the most common questions about this soup recipe.

Can I Add Apples To The Soup?

Yes, you can replace the tablespoon of Worcestershire sauce with one juicy sweet apple like fuji apple.

Dice, keep the skin on, and add at the same time of the carrots.

When Are Acorn Squash Ripe?

Acorn squashes are ripe when the skin is hard and green with the yellow part turning orange, and the stem turning brown.

However, it’s delicious and safe to bake and cook immature acorn squash too.

What Does Acorn Squash Taste Like?

Acorn squash has a mild flavor, it’s slightly sweet and nutty but closer to zucchini in texture than butternut squash.

In fact, acorn squash has a watery texture, and in recipes, it’s often mixed with higher-carb vegetables to give creaminess to the dish, especially in acorn soup.

For example, acorn squashes are often combined with carrots, apples, or other squash varieties.

Can I Use Chicken Broth?

Yes, you can swap vegetable stock for chicken broth, it adds a great flavor to the soup.

Can I Cook Acorn Squash Without An Oven?

You can peel off the squash skin with a strong sharp knife. Scrape out seeds and cut the flesh into tiny cubes.

Then, stir and cook with the cooked onion for a few minutes, just before adding carrots.

If you don’t roast the squash, the soup will have less flavor and be more liquid and runny. It also takes about 30 to 40 minutes to simmer and turn the squash fork tender.

Did you try making this acorn squash soup? Share a review or comment below.

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Acorn Squash Soup

Acorn Squash Soup

This creamy fall Acorn Squash soup recipe is the most delicious fall dinner. A twist to the classic pumpkin soup using acorn squash instead.
Prep: 10 minutes
Cook: 30 minutes
Total: 40 minutes
Yield: 4 servings (1 cup)
Serving Size: 1 bowl
5 from 140 votes


Toasted almonds

This recipe may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.


  • Cut the acorn squash steam, place it on the steam in front of you, and using a long sharp knife, cut in half from stem to base. Scoop out the seeds with a spoon and save the seeds for another recipe.
  • Preheat the oven to 400°F (200°C). Cover a baking tray with parchment paper or a silicone mat. Rub flesh with 3 tablespoons of olive oil – 1 per squash.
  • Place the squash halves on the tray cut side down the sheet.
  • Bake for 30-45 minutes, or until the flesh is soft and you can easily insert the pick of a knife into it.
  • Cool down on the tray until it is easy to handle, and use a fork to scrape out the acorn squash flesh. Discard the skin. Set the flesh aside in a bowl.
  • In a non-stick large skillet, warm olive oil over medium heat. Add shallots and cook until fragrant and transparent – about 3-4 minutes.
  • Stir in carrot, garlic, salt and pepper and keep cooking few minutes to roast carrots.
  • Reduce to medium heat, add reserved cooked acorn squash flesh, vegetable stock, and Worcestershire sauce.
  • Cover and simmer for 15-20 minutes or until carrots are soft and cooked.
  • Stop the heat and using an immersion blender, blend the soup until smooth.
  • Stir in dry sage, ground nutmeg, ground cinnamon, grated Parmesan, and cream.
  • Taste and adjust salt, pepper, and spices if desired.

Toasted almonds

  • For the toasted sliced almonds – warm 1 teaspoon of coconut oil over medium heat, add the sliced almonds, and stir cook until roasted. Season with salt. Serve on top of the soup along with a drizzle of extra virgin olive oil and chopped fresh sage if desired.


  • Store in an airtight container for 3 days in the fridge or 3 months in the freezer, Thaw in the fridge the day. Rewarm in a non-stick saucepan over medium heat.


Note 1: Swap the parmesan for 2 tablespoons of nutritional yeast if vegan.
Note 2: Use canned coconut cream for a dairy-free acorn soup.
Tried this recipe?Mention @sweetashoneyrecipes
Nutrition1 bowl
Yield: 4 servings (1 cup)


Serving: 1 bowlCalories: 258.9 kcal (13%)Carbohydrates: 10.8 g (4%)Fiber: 1.8 g (8%)Net Carbs: 9 gProtein: 4.9 g (10%)Fat: 22.7 g (35%)Saturated Fat: 7.3 g (46%)Polyunsaturated Fat: 2.3 gMonounsaturated Fat: 11.8 gCholesterol: 24.1 mg (8%)Sodium: 2103.9 mg (91%)Potassium: 209.1 mg (6%)Sugar: 4.6 g (5%)Vitamin A: 3807 IU (76%)Vitamin B12: 0.1 µg (2%)Vitamin C: 3.2 mg (4%)Vitamin D: 0.3 µg (2%)Calcium: 123.1 mg (12%)Iron: 0.8 mg (4%)Magnesium: 27.8 mg (7%)Zinc: 0.7 mg (5%)
Carine Claudepierre

About The Author

Carine Claudepierre

Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook and many ebooks, and founder of Sweet As Honey.

I have an Accredited Certificate in Nutrition and Wellness obtained in 2014 from Well College Global (formerly Cadence Health). I'm passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I'm also well versed in vegetarian and vegan cooking since my husband is vegan.

I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet

Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures!

All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.

Browse all my recipes with my Recipe Index.

I hope that you too find the recipes you love on Sweet As Honey!

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