Acorn Squash Soup

5 from 75 votes

Creamy, hearty and filling, this roasted acorn squash soup is one delicious fall recipe. Made with yogurt, it's a great healthy option the whole family will love.

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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.

Cozy up with a big bowl of this creamy roasted acorn squash soup this fall. This vegetarian soup recipe is slightly curried in flavor and packed with seasonal ingredients like apples and carrots. Rich, hearty, and filling, this is one delicious acorn soup!

Acorn squash soup garnished with whole milk yogurt, toasted seeds and cilantro
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Unleash the cozy flavors of fall with this Acorn Squash Soup recipe. Made with oven-roasted acorn squash, aromatic spices, and a touch of tangy Greek yogurt, this soup is a delightful celebration of autumn’s bounty. Fresh carrots and apples add a touch of sweetness, while curry powder, turmeric, and ginger lend a depth of warmth to this comforting bowl of goodness. The addition of creamy yogurt adds a smooth and slightly tangy finish that rounds off this beautifully balanced acorn squash soup.

Why You’ll Love This Acorn Squash Soup

  • Seasonal Goodness: This soup is a celebration of fall, with acorn squash taking center stage. It’s the perfect way to make the most of autumn’s harvest and enjoy the seasonal flavors.
  • Warm and Comforting: The warming spices and hearty squash make this soup a comforting treat, perfect for a cool fall or winter day.
  • Nutrient-Rich: Acorn squash is a powerhouse of nutrients, including fiber, potassium, vitamin C, and magnesium. When combined with the other wholesome ingredients in this soup, you’re getting a nutrient-dense meal.
  • Flexible: This acorn squash soup recipe is quite forgiving, allowing you to adjust the spices to suit your tastes. It’s also versatile enough to be served as a light lunch, a starter for dinner, or even a Thanksgiving side dish.
  • Creamy and Flavorful: The blending of cooked squash with the rest of the ingredients creates a rich, creamy texture, while the aromatic spices give it a depth of flavor that’s truly satisfying.
  • Easy Preparation: While the flavors in this acorn squash soup are complex, its preparation is anything but. The majority of the cooking time is hands-off while the squash roasts in the oven, making it an easy choice for any home cook.

Ingredients To Make AcorN Squash Soup

  • Acorn squash: The acorn squash is roasted before being combined with the rest of the ingredients. Roasting acorn squash enhances its naturally sweet and nutty flavor. Other types of winter squash like pumpkin or butternut will also work well in this recipe.
  • Onions and carrots: Diced onion and carrots are softened before being blended together with the other ingredients. It’s a great way to get extra veggies on everyone’s plate!
  • Garlic: Use freshly cut garlic for the best flavor.
  • Apple: Apple adds a great natural sweetness. We 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.
  • Vegetable broth: To keep this soup meat-free use vegetable broth, though chicken broth will also work well.
  • Yogurt: Instead of using cream or milk in the blended squash soup, try yogurt! I use Organic Plain Whole Milk Stonyfield Yogurt. It has billions of probiotics, but zero artificial flavors, zero artificial sweeteners, and zero preservatives. The yogurt turns this vegetable and broth-based soup into a creamy rich soup just as well as heavy cream does but with less calories!
Ingredients to make the recipe

How to make acorn squash soup

  • Cut the squash in half, scoop out the seeds, oil and season. Check out my How to Cut Acorn Squash guide for a more in-depth tutorial.
  • Place cut side down on a lined baking sheet.
  • Bake until the flesh is fork tender.
3 image collage to show the acorn squash on cutting board with olive oil, then getting baked flipped on parchment paper baking sheet, then after baking to show soft texture
  • Soften the carrots and onions in a large pot.
  • Add the garlic, apple and spices and cook until the apples are tender.
  • Add the roasted acorn squash and stock to the pot and simmer.
  • Add the yogurt and blend until smooth with an immersion blender.
4 image collage to show the ingredients for the soup in the pot getting cooked and then getting pureed

Tips for making the best acorn squash soup

  1. 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. They add a wonderful crunch to the soup with more protein than croutons would.
  2. 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.
  3. 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 transfer the soup carefully in batches to a blender to blend.
  4. 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.
  • Squash Varieties: If acorn squash isn’t readily available, butternut squash or even pumpkin can be used as a worthy substitute. Just make sure to adjust the roasting time accordingly.
  • Dairy-Free Yogurt: To keep the soup vegan or dairy-free, you can swap the whole milk yogurt with coconut yogurt or almond-based yogurt. They both bring a creamy texture to the table.
  • Spice Variations: While this recipe uses curry, turmeric, and ground ginger, feel free to add a pinch of nutmeg or cayenne pepper for an extra kick.
  • Add-Ins: A handful of toasted pumpkin seeds or chopped roasted nuts can add a delightful crunch to each serving. You can also swirl in some coconut milk for a tropical hint.


Storing: Once your soup has cooled down, pour it into an airtight container, leaving some space at the top. Seal it tightly and place it in the fridge.

Reheating: When you’re ready for round two, pour your desired amount into a pot and warm it over low-medium heat. Stir occasionally to ensure it heats evenly. If the soup thickens upon refrigeration, you can add a splash of vegetable broth or water to achieve your desired consistency.


Your acorn squash soup should stay fresh for up to 4-5 days in the fridge, provided it’s stored in a sealed container. Always give it a quick smell and visual check before reheating – freshness first!


Absolutely! 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.

Frequently asked questions

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 touch of 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.

What do you serve it with?

This roasted acorn squash is hearty and filling enough to serve by itself, and it’s so comforting! It’s delicious with some crusty bread, or served with a side salad for a fuller meal. Try it with:
Homemade Dinner Rolls
Olive Oil Garlic Bread
Sheet Pan Pizza

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.

Spoon taking bite out of acorn squash soup with tub of Stonyfield yogurt next to it used to make the soup

This roasted acorn squash recipe screams fall! It’s so hearty and comforting and the yogurt gives you that rich and creamy texture without all the fat and calories! This is a must make this season!

More cozy soup recipes:

If you try this healthy-ish feel good Acorn Squash Soup recipe or any other recipe on Feel Good Foodie, then don’t forget to rate the recipe and leave a comment below! It helps others who are thinking of making the recipe. We would love to hear about your experience making it. And if you snapped some shots, share it on Instagram so we can repost on Stories!

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Acorn Squash Soup

Creamy, hearty and filling, this roasted acorn squash soup is one delicious fall recipe. Made with yogurt, it's a great healthy option the whole family will love.
5 from 75 votes
Servings 4 servings
Course Soup
Calories 326
Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour


  • 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 medium carrots chopped
  • 5 garlic cloves sliced
  • 1 granny smith apple cored and chopped
  • 2 teaspoons curry powder
  • 1 teaspoon turmeric
  • ½ teaspoon ground ginger
  • 5 cups vegetable broth divided
  • ½ cup Stonyfield Whole Milk Yogurt plus more for garnish
  • Fresh cilantro for garnish


  • 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 guts.
  • 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.


Storage: Leftovers will keep well in the fridge in an airtight container for up to 5 days.


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.

Cuisine American
Course: Soup

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Recipe Rating


  1. Omg-this came out delicious! The only thing I left out was the cardamon because I didn’t have any. It was so delicious.

  2. 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!!

  3. 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

      1. Thank you for this recipe. Can’t use Apple due to IBS. Is there any alternative to Apple or simply skip it?