Acorn Squash Soup

5 from 60 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 is slightly curried in flavor and packed with seasonal ingredients like apples and carrots. Rich, hearty and filling, this is one delicious soup recipe!

Acorn squash soup garnished with whole milk yogurt, toasted seeds and cilantro

Ingredients & substitutions

  • 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 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.

Frequently asked questions

Can you make it ahead of time?

Soups are such wonderful make ahead recipes. Once you have made this, let it cool completely before storing in an airtight container in the fridge. It will keep well for around 5 weeks.

Gently reheat the soup on the stovetop, stirring occasionally until heated through. You can also heat it in the microwave for 3 minutes on full power, stirring halfway.

Can you freeze it?

The general consensus is that soups that contain dairy shouldn’t be frozen, but I find as long as once it’s thawed you stir it well, and you reheat it on a low heat while stirring, the yogurt won’t separate or curdle. It will keep well frozen for up to 3 months.

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

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!

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 60 votes
Servings 4 servings
Course Soup
Calories 326
Prep Time 10 mins
Cook Time 50 mins
Total Time 1 hr



  • 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.

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Acorn squash soup garnished with whole milk yogurt, toasted seeds and cilantro

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  1. 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!!

  2. 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