Acorn Squash Soup with Sweet Potato
Acorn Squash Soup with roasted squash and sweet potatoes, apple, sage, and thyme, blended smooth and finished with coconut milk for a creamy, dairy-free bowl. Vegan, gluten-free, and freezer-friendly.
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Fall soups are cozy and comforting, and this Acorn Squash Soup brings together roasted squash and a handful of simple ingredients for a hearty, filling bowl. Acorn squash by itself can be bland, so I pair it with roasted sweet potatoes and a Gala or Fuji apple. Both add natural sweetness to balance the earthy squash, and coconut milk makes the soup creamy without dairy.
I first shared this recipe back in 2018 and have since made some tweaks to refine the flavor combination, including a mix of sage and thyme. The method is simple: roast, simmer, and blend. The result is a generous batch, with leftovers for lunches throughout the week or for the freezer.
Ingredients You’ll Need
This soup uses a few everyday ingredients, with sweet potatoes, apple, and carrots adding natural sweetness to the acorn squash. A full list of ingredients and quantities is in the recipe card below.
- Acorn squash, halved and roasted until fork-tender.
- Orange sweet potatoes, peeled and roasted alongside the squash.
- Gala or Fuji apple, peeled and chopped.
- Yellow onion, carrots, and garlic, sautéed for the base.
- Vegetable stock, homemade or store-bought.
- Dried sage and thyme, for an earthy, savory balance.
- Coconut milk, stirred in at the end for a creamy finish.
- Olive oil, kosher salt, and black pepper, for roasting and seasoning.
How to Make Acorn Squash Soup
Full step-by-step instructions are in the recipe card below. These are the simple roast, simmer, and blend directions that bring this acorn squash and sweet potato soup together.
Roast the vegetables. Cut the acorn squash in half horizontally, scoop out the seeds, and season the cut sides with olive oil, salt, and pepper. Roast cut-side down to trap the steam and soften the flesh. Toss the sweet potato chunks with olive oil, salt, and pepper on a second baking sheet, and roast them alongside the squash.
The sweet potatoes finish roasting first. The squash is ready when a fork slides in easily. Carefully flip it over to expose the cut side and release the steam. Let it cool a few minutes before scooping.
Simmer the soup. While the vegetables roast, sauté the onion and carrots, then add the garlic, apple, and roasted sweet potatoes. Add the stock and herbs to further flavor the broth. Simmer, then scoop out and stir in the roasted acorn squash.
Blend and finish. Blend until smooth. I use an immersion blender to save on dishes. Stir in the coconut milk and season to taste.
Tips for Cooking Acorn Squash
- Soften a tough squash, if it’s hard to cut. Pierce the skin a few times with a fork, then microwave the whole squash for 90 seconds.
- Use an ice cream scoop, which makes quick work of the seeds and stringy pulp. A spoon works too.
- Pick a heavy squash, with dark green, mostly matte skin. An orange patch where it rested on the ground is normal.
- Add warm spices, like a pinch of cinnamon or smoked paprika, to the squash before roasting.
- Save the seeds, and roast them for a crunchy garnish, or use store-bought roasted pumpkin seeds.
How to Serve Acorn Squash Soup
This soup is creamy, so I like to finish each bowl with a drizzle of coconut milk and a sprinkle of something crunchy for texture. Toasted pumpkin seeds are my go-to, but you can use any toasted nuts or even croutons. Flaky sea salt, cracked pepper, or fresh thyme leaves also work well.
For a full meal, serve this soup with crusty bread for dipping, or pair it with my Delicata Squash & Baby Kale Salad for a soup and salad combo. For a fall-inspired dinner, you can also try it with my Caramelized Onion & Apple Grilled Cheese.
Storing and Freezing
Let the soup cool to room temperature before storing. It keeps in the fridge for up to 4 days and in the freezer for up to 3 months. I freeze it in silicone molds for single portions, which makes it easy to reheat one bowl at a time for lunch. Reheat on the stovetop over medium heat, adding a splash of stock if it’s thicker than you like.
Acorn Squash Soup
Ingredients
- 2 medium acorn squash
- 2 medium sweet potatoes, peeled and cut into 2-inch chunks
- 3 tablespoons olive oil, divided
- 2 teaspoons kosher salt, divided
- 1 teaspoon black pepper, divided
- 1 medium yellow onion, chopped
- 2 medium carrots, peeled and chopped, about 1½ cups
- 3 cloves garlic, minced
- 1 Gala or Fuji apple, peeled and chopped
- 4 cups vegetable stock
- 1½ teaspoons dried rubbed sage
- 2 teaspoons dried thyme
- 1 cup full-fat coconut milk
Instructions
- Preheat the oven to 400 degrees F. Line 2 baking sheets with parchment paper.
- Slice the acorn squash in half horizontally and scoop out the seeds and pulp. Drizzle the cut sides with 1 tablespoon olive oil and season with salt and pepper. Place cut-side down on one baking sheet.
- Spread the sweet potatoes on the second baking sheet. Toss with 1 tablespoon olive oil and season with salt and pepper.
- Roast the squash for 40 to 45 minutes, until fork-tender. Roast the sweet potatoes on a separate rack for about 30 minutes, stirring halfway through.
- While the vegetables roast, heat the remaining 1 tablespoon olive oil in a Dutch oven or large pot over medium-high heat. Add the onion and carrots and cook for 5 to 7 minutes, until the onion starts to soften.
- Add the garlic and apple and cook for 1 to 2 minutes more, until fragrant.
- Add the roasted sweet potatoes and all 4 cups of vegetable stock. Bring to a simmer, then reduce the heat to medium.
- Stir in the sage and thyme. Simmer for 10 minutes.
- Scoop the roasted acorn squash out of its skin and add it to the pot. Simmer for 5 minutes more.
- Remove the pot from the heat and blend with an immersion blender until smooth.
- Stir in the coconut milk, and reheat gently, as needed. Taste and adjust the salt and pepper before serving.
Notes
- For added creaminess: Coconut milk is recommended. Unsweetened almond milk makes a lighter soup, and heavy cream makes a richer one but means the soup is no longer Whole30 compatible.
- Blending options: If you don’t have an immersion blender, let the soup cool slightly and transfer to a blender. You may need to work in batches. Cover the opening with a towel while blending, then return to the pot to stir in the coconut milk.
- Natural sweetness: Use orange sweet potatoes. White sweet potatoes are starchier and less sweet, and they won’t balance the acorn squash the same way. Any red apple will work, but I recommend Fuji or Gala.
- Storage: Refrigerate in an airtight container for up to 4 days. To freeze, let the soup cool completely, then freeze for up to 3 months, leaving room at the top of the container for expansion. If you use heavy cream, note that it might separate when frozen. You can freeze before adding the cream, if you make this substitution, then stir it in after reheating.
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