roasted acorn squash soup

at a glance
Servings 6

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A meal that tastes like fall – that was my mission. During my weekly inspiration-seeking stroll around the produce section of the grocery store, I saw that acorn squash is in season. One cup of the beautiful quirky fruit only contains about 115 calories, 9 grams of fiber, and over 30% of your daily vitamin C requirements.

I combined the roasted acorn squash with roasted onions and garlic; added more savory flavors of fall in the form of ginger, nutmeg, and vanilla; then topped the whole thing off with my healthy spin on gourmet sour cream.

A few tips for making this dish that I hope will save you some grief:

-Make sure you have a large strong knife for cutting the squash. A big burly man helps too. It can feel like you’re cutting into an actual acorn.

-Make sure you have a firm grip on the nutmeg while grating in the soup. They’re slippery little suckers and difficult to find once you drop them in.

Feel free to make this soup in bulk and then freeze in small batches. It keeps well and can really come in handy after a long cold day of work when you just want something warm and comforting.

My next post will be the delish protein I ate along side this new fall favorite.


roasted acorn squash soup ingredients

roasted acorn squash


roasted acorn squash

roasted acorn squash soup

roasted acorn squash soup

roasted acorn squash soup

roasted acorn squash soup

By: Cassy
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Servings: 6



  • 2 medium-large fresh acorn squash
  • 3 cups chicken stock low sodium ideally
  • 1/2 yellow onion roughly chopped
  • 6 cloves of garlic
  • 1 t ground ginger
  • 1 t nutmeg
  • 1 t vanilla extract
  • 1 T extra virgin olive oil
  • cracked pepper and sea salt to taste

Gourmet Non-Fat Sour Cream:

  • 1 cup non-fat greek yogurt
  • 1 lemon juiced
  • 1 t sea salt
  • 1 T finely chopped sage may substitute 3 cloves roasted garlic if preferred


  • Preheat your oven to 400 degrees. Line a baking sheet with aluminum foil.Halve your acorn squash and scrape out the seeds.Place the acorn squash halves skin side down on the baking sheet and rub with olive oil. Lightly salt then place in the oven for 40 minutes (or until soft under the poke of a fork).After 20 minutes of the squash being in the oven, place the chopped onions and garlic on a separate aluminum foil-lined baking sheet. Roll in olive oil, sea salt, and cracked pepper. Place in the oven for the remaining time left for the acorn squash (about 20 minutes).In a separate bowl, combine the greek yogurt, lemon juice, sea salt, and sage together. Set aside until serving time.When the squash and onions/garlic are finished in the oven, take them out and set aside. Wait about 15 minutes or until the squash is cool enough to lightly handle.In a large soup pot, bring the chicken stock to a low simmer.Use a large spoon and start spooning the flesh away from the skin of the squash. Drop the squash flesh and roasted onions/garlic into the soup pot. Add the ginger, nutmeg, and vanilla.Bring the mixture up to a low simmer then either transfer to your blender or use your immersion blender directly in the pot.Blend until the soup is smooth. You may add cracked pepper and more sea salt at this time if your taste desires.Pour a few ladles into your favorite bowl and top with a healthy dollop (about 2 T) of the sour cream. I recommend scraping a bit with each spoonful of soup.

Recipe Notes

Meet the Author
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Cassy Joy Garcia

HOWDY! I’m Cassy Joy and I am just so happy you’re here. I’m the founder, Editor-in-Chief, and Nutrition Consultant here at Fed and Fit. What started as a food blog back in 2011 has evolved now into so much more.
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  1. tanya says

    tanya —  10/14/2011 At 13:27

    Sounds delicious! I bought an acorn squash and was wondering what to do with it, great idea! thx

  2. Lucas Nyreen says

    Lucas Nyreen —  10/14/2011 At 12:30

    This sounds absolutely incredible on a cold day.

  3. Libby says

    Libby —  11/29/2016 At 08:44

    I made this last night and put some crumbled pastured bacon on it for my boys and everyone gobbled it up, even the toddlers had seconds!
    Thanks Cassie Joy!

  4. Gigi says

    Gigi —  11/04/2020 At 06:22

    What happens to the yogurt mixture? I don’t see anywhere it is added in

    • Brandi Schilhab says

      Brandi Schilhab —  11/04/2020 At 10:12

      You’ll top your soup with the yogurt “sour cream” mixture, Gigi. Enjoy!