Acorn Squash Soup Recipe - Dr. Axe

Acorn Squash Soup Recipe

Acorn squash soup recipe - Dr. Axe

There’s nothing cozier than a bowl of hot soup on a cold winter’s day — especially when it’s homemade. If you’ve been deterred by making homemade soups, my Acorn Squash Soup will really change your mind. It’s so much tastier than anything you can get in a can. It’s simple to make, can feed up to eight people and have I mentioned how delicious it tastes?!

This acorn squash soup is a super wintertime dish and makes terrific use of the acorn and butternut squash varieties that are widely available right now. But rather than only make butternut squash soup, this one features the acorn. Serve it as a starter or pair with a salad for a full main course. You’re going to love it!

Acorn squash soup ingredients - Dr. Axe

How to Make Acorn Squash Soup

Begin by cranking the oven up to 425 F and greasing two baking sheets with coconut oil. Slice the squashes lengthwise through the stem and scoop out the seeds.

Season the squash “meat” with sea salt and pepper and place facedown on the prepped baking sheets. Slide them into the oven and bake for 40 minutes. This step is going to add incredible flavor to the acorn squash soup.

Acorn squash soup step 1 - Dr. Axe

Let the squash cool before handling, then scoop out the squash “flesh” from the halves and add to a high-powered blender. Next, toss in the carrots, onion, garlic, apple, butter, ginger, cinnamon and nutmeg as well. This combination of flavors is going to make for a well-seasoned soup while still allowing the squash taste to shine through. Blend it all up and set aside for now.


In a medium saucepan, bring the veggie broth to a boil. When it’s ready, reduce the heat and add the blended squash mixture to the pan, stirring well to ensure everything’s nicely mixed. Cook the acorn squash soup for 5 minutes, then lower the heat and let it simmer for another 10. How good does this soup smell?!

Acorn squash soup recipe - Dr. Axe

After the 10 minutes, remove the soup from heat and add a dash of salt and pepper and serve.

I love how little hands-on time this acorn squash soup requires. Try topping it with yogurt (preferably goat milk), apple slices or both to really take it to the next level. This is a great soup to make a double batch of and freeze — to have a delicious meal on hand at any moment!

Other Healthy Squash Dishes

clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Acorn squash soup

Acorn Squash Soup Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

  • Author: Dr. Josh Axe
  • Total Time: 1 hour 5 minutes
  • Yield: 8 1x
  • Diet: Vegetarian


This acorn squash soup is a super fall or wintertime dish and makes terrific use of the acorn and butternut squash varieties that are widely available right now. Serve it as a starter or pair with a salad for a full main course.


  • 1 tablespoon coconut oil
  • 2 acorn squash
  • 1 butternut squash
  • sea salt and pepper, to taste
  • 3 carrots, chopped
  • ½ white onion, sliced
  • 1 clove garlic, peeled and chopped
  • 1 green apple, peeled, cored and sliced
  • 1 tablespoon unsalted grass-fed butter
  • ½ tablespoon ground ginger
  • ½ tablespoon ground cinnamon
  • ½ tablespoon nutmeg
  • 5 cups low-sodium vegetable broth


  1. Heat the oven to 425 F.
  2. Grease two baking sheets with the coconut oil.
  3. Slice the acorn and butternut squashes lengthwise (through the stem) and remove the seeds.
  4. Season the squash meat with salt and pepper.
  5. Place the squash halves facedown on the baking sheets.
  6. Arrange the carrots, onion, garlic and apple around and in between the squash halves on the baking sheets.
  7. Bake for 40 minutes.
  8. Allow the squash to cool slightly before handling.
  9. Carefully scoop the flesh from the squash halves and add it to a high-powered blender.
  10. Transfer the carrots, onion, garlic and apple along with butter, ginger, cinnamon and nutmeg to the blender.
  11. Blend well and set aside.
  12. In a large pan over medium-high heat, bring the vegetable broth to a boil.
  13. Reduce the heat to medium and stir in the blended squash mixture until well incorporated.
  14. Cook the bisque for 5 minutes, then reduce the heat and simmer for 10 minutes.
  15. Remove from heat. Add salt and pepper to taste.
  16. Best served warm/hot.


Try topping it with yogurt (preferably goat milk), apple slices or both to really take it to the next level.

  • Prep Time: 10 min
  • Cook Time: 55 min
  • Category: Soups, Side Dishes
  • Method: Baking
  • Cuisine: Amercian


  • Serving Size: 1 bowl
  • Calories: 138
  • Sugar: 6.6g
  • Sodium: 166mg
  • Fat: 3.6g
  • Saturated Fat: 2.5g
  • Unsaturated Fat: 0.7g
  • Carbohydrates: 28.2g
  • Fiber: 4.7g
  • Protein: 2g
  • Cholesterol: 4mg

How useful was this post?

Click on a star to rate it!

Average rating 4.8 / 5. Vote count: 50

No votes so far! Be the first to rate this post.


Please keep comments under 200 characters.

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star

This site uses Akismet to reduce spam. Learn how your comment data is processed.


  1. Jan on

    Sounds tasty however I find recipes like this to be a bit frustrating unfortunately. Squash can vary in size by quite a bit so if you could please include in the recipe approximately how much each squash should weigh that would be very helpful😋

  2. EliseMary on

    The country I live in doesn’t eat such food but I really like it, thanks for sharing I’m really addicted to it Friday Night Funkin’

  3. SJ on

    II just made this today and I really enjoyed it. (I somehow forgot to add the butter in but this soup came out tasty nonetheless) I also used less than the 4 cups of vegetable stock (only because I only had about 2-3 cups on hand, but again it still came out great and in fact I was in the mood for a thicker soup texture anyhow. Thank you Dr Ax and team…I am enjoying this road to healing my gut thanks to all the great resources you make available!

  4. Debra on

    By any chance, can someone post a nutritional analysis of this recipe. Specifically, I need to know the carb count, as I’m a type one diabetic on an insulin pump.


More Recipes