Acorn Squash Soup
Updated Nov 23, 2025
Acorn squash soup blended with roasted squash, curry powder, apple, and yogurt for a creamy texture without the heaviness.
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This Acorn Squash Soup recipe post is sponsored by Stonyfield, although the content represents my own personal opinion and experience using the product.
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This Acorn squash soup is soo good!
I used to avoid buying acorn squash because I never knew what to do with it once I got it home. Then I made this acorn squash soup for the first time, and now it’s the reason I look for squash every time I’m at the store. It’s roasted until soft and then blended with warm spices, apple, and broth for a smooth, cozy soup with a little kick. I stir in yogurt at the end instead of cream, and it makes it rich without feeling heavy.
Happy Cooking!
– Yumna
Acorn Squash Soup Ingredients
- Acorn squash: Other types of winter squash like pumpkin or butternut will also work well in this recipe, but be sure to roast it first since roasting acorn squash enhances its naturally sweet and nutty flavor.
- Onions and carrots: You can use any type of onion you have on hand like white, yellow, red or even a few shallots. Carrots can be swapped for sweet potato or parsnips.
- Garlic: Use fresh garlic for the best flavor.
- Apple: I like to use Granny Smith, which has a nice tart flavor, but most varieties will work well.
- Spices: Curry powder, ground turmeric and ground ginger are standard, but you can add a little spice like ½ teaspoon of cayenne if you like things spicy.
- Vegetable broth: To keep this soup meat-free use vegetable broth, though chicken broth will also work well.
- Yogurt: The secret ingredient to add creaminess. Use a full fat yogurt for the best texture and flavor.
How to Make Acorn Squash Soup
Acorn Squash Soup Recipe
Creamy acorn squash soup made with roasted squash, warm spices, apple, and yogurt that’s lighter than cream-based versions with only 10 minute prep.
Ingredients
- 3 pounds acorn squash about 2 medium acorn squash
- 1 ½ teaspoon salt plus more to taste
- ½ teaspoon black pepper plus more to taste
- 3 tablespoons olive oil divided
- 1 medium yellow onion chopped
- 2 carrots chopped
- 5 garlic cloves sliced
- 1 apple Granny Smith, cored and chopped
- 2 teaspoons curry powder
- 1 teaspoon turmeric
- ½ teaspoon ground ginger
- 5 cups low sodium vegetable broth divided
- ½ cup Stonyfield Whole Milk Plain Yogurt plus more for garnish
- Fresh cilantro for garnish
Instructions
- Preheat the oven to 400°F and line a baking sheet with parchment paper.
- Halve acorn squash and use a spoon to remove seeds and stringy fiber.
- Rub flesh and skin of acorn squash with 1 tablespoon olive oil. Season with salt and pepper. Place onto prepared baking sheet, cut side down, and bake in the oven until fork tender, 45 minutes.
- Meanwhile, heat remaining 2 tablespoons of olive oil in a large, heavy bottomed pot over medium heat. Add the onions and carrots and cook until soft and translucent, 5 minutes. Add garlic, apple and spices. Continue to cook until apples are slightly tender, 8-10 minutes. Season to taste with salt and pepper. Once the squash is cool enough to handle, scoop the cooked flesh into the pot and discard the skin. Add the vegetable broth then bring to a simmer. Cook until apples are softened, 5 minutes.
- Turn off the heat and slowly add yogurt while mixing, then use an immersion blender to puree the soup. Season to taste with salt and pepper and serve immediately with more yogurt, toasted seeds and fresh cilantro.
Notes
- My Top Tip: Slowly add the yogurt to help prevent it from curdling. When you gradually add it to the hot soup, make sure to stir constantly. The slow process helps to properly incorporate the yogurt into the soup without clumping the yogurt.
- Storage: Leftovers will keep well in the fridge in an airtight container for up to 5 days.
- Freezing: Once the soup has cooled completely, pour it into freezer-safe bags or containers. It’s wise to leave about an inch of space at the top to accommodate any expansion as the soup freezes. You can store this soup in the freezer for up to 2-3 months. To reheat, thaw the soup in the fridge overnight and then warm it on the stovetop.
Nutrition
Calories: 326kcal, Carbohydrates: 55g, Protein: 6g, Fat: 12g, Saturated Fat: 2g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 8g, Cholesterol: 4mg, Sodium: 921mg, Potassium: 1464mg, Fiber: 9g, Sugar: 10g, Vitamin A: 6411IU, Vitamin C: 45mg, Calcium: 183mg, Iron: 3mg
Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.
Did You Make This Recipe?
Recipe Variations
- Add roasted garlic: To carry on the flavor of the roasted squash, add two to three cloves of roasted garlic to the soup along with the squash flesh for an extra boost of flavor.
- Add fresh herbs: Sage works very well in this soup, just 3 to 4 chopped leaves is enough. Or use 1 teaspoon of fresh thyme leaves. You can add this towards the end of the cooking time for the onion and carrot.
- Add crunch: A handful of toasted pumpkin seeds or chopped roasted nuts on top is great.
- Add richness: A tablespoon of tahini or almond butter added at the end, when you add the yogurt, gives this soup a nutty richness.
Recipe Tips
- Save the seeds! Just rinse them under cold water and pat dry. Then you can toss them with some olive oil, curry powder, salt and pepper and roast in the oven. They add crunch to the soup with more protein than croutons would.
- Slowly add the yogurt to help prevent it from curdling. When you gradually add it to the hot soup, make sure to stir constantly. The slow process helps to properly incorporate the yogurt into the soup without clumping the yogurt.
- Use a blender to blend the soup. An immersion blender is such a handy tool for pureeing soups, but if you don’t have one, you can blend in a regular blender in batches.
- Adjust the consistency of the soup. After blending, you’ll notice that the soup will have a thick consistency. If you want a thinner consistency, you can add more vegetable broth or water. This is especially helpful the next day as the soup sits and thickens.
Serving Ideas
- Add some delicious homemade bread or rolls for dunking like my Homemade Dinner Rolls or Olive Oil Garlic Bread
- Or pair with a fall salad for a complete meal like my Fall Harvest Salad or Kale Pear Salad.
FAQs
Can I use frozen squash?
Yes, while fresh acorn squash provides a wonderful texture and flavor, frozen squash can be a time-saving alternative. Just make sure to thaw and drain any excess water before using.
Can I skip the apple?
The Granny Smith apple adds a little sweetness and tartness that balances out the soup’s flavors. If you’re not a fan, you can omit it, but it might alter the soup’s final taste profile.
My soup is too watery. What can I do?
No worries. Just let the soup simmer a bit longer to reduce and thicken up. If it’s too thick, you can always add a touch more broth or water.
Comments
This soup is so good. I think I put a bit too much yogurt in it because when garnishing with the yogurt, it made the soup a bit too tangy, but it was still delicious. I also added a small amount of jalapeño from my garden to it, which I think was a really nice touch I’d love to freeze it, but unsure if that’s wise since it has dairy in it. I suppose I could read back and see if you’ve covered that. Anyway thanks for the recipe. It’s amazing.
Thank you! So glad you liked it, Julianna. Love the addition of jalapeño, that sounds so good! You can absolutely freeze this soup in freezer-safe bags or containers. I recommend leaving about an inch of space at the top to accommodate any expansion as it freezes. It will last in the freezer for up to 2-3 months. Enjoy!!
Best squash soup I’ve ever had. 💓
Aww thanks so much!
Omg-this came out delicious! The only thing I left out was the cardamon because I didn’t have any. It was so delicious.
Yay, so glad you liked it!
Excellent recipe!!! I used almond milk.
Glad you liked it! I’m sure the almond milk added a really nice flavor!
Looks yummy! Does the curry powder make it very spicy?
I don’t think so. It does add a hint of spice, but it’s not overpowering. Hope you like it Reem!
Delicious and Healthy…Love this!! I didn’t have 2 acorns so I substituted a butternut squash in there and I also did not have yogurt so I subbed in with cream cheese. Still creamy and lots of flavor. I love fall foods … they make you feel warm and happy! Thank you for this recipe!!
Thank you so much! Good to know that it works with those substitutes too. Happy to have shared!
Wow!!! This recipe is just amazing. Reminds me of the pumpkin soup my mom makes back in Spain. Creamy, with tons of great flavor. I skipped the seasoning (other than salt and pepper and a touch of oregano) and the yoghurt. The soup came out extremely flavorful and super creamy without any of that. I thought the apple is such a great secret touch, great idea!!! This has become my new go-to pumpkin soup / hearty fall recipe. Thank you
Thank you! I’m glad you enjoyed it that much. You’re welcome!
Thank you for this recipe. Can’t use Apple due to IBS. Is there any alternative to Apple or simply skip it?
Thanks,
Farrah
Hi Farrah, I would just skip it! I hope you enjoy!
Can you substitute anything for the yogurt? I’m dairy free
I haven’t tried a yogurt substitute in this recipe yet, but you could try dairy free/ vegan yogurt!