FREE 5-Ingredient Recipe EBook

• Why You Need My Acorn Squash Recipe
• Ingredients & Substitutions
• How To Make Acorn Squash Soup
• My Recipe Tips
• Serving Ideas
• Acorn Squash Soup Recipe card
• Gratitude Moment
• Recipe Reviews

Every fall, I get obsessed with all things winter squash. While this acorn squash soup is incredibly simple, that’s actually what I love about it. I based this recipe on my butternut squash soup , but this time I swapped a few ingredients, made it a little sweeter, and roasted the squash to get that rich flavor. Make this acorn squash soup recipe with me, and you’ll see why it’s one of my fall favorites.

Why You Need My Acorn Squash Recipe

• Thick, creamy, and cozy – If you like my other thick fall soups, like autumn squash soup , pumpkin soup , and roasted tomato soup , you’ll love the smooth, velvety texture of this one. It’s like a hug in a bowl!
• Sweet, roasted flavor – Some acorn squash soup recipes cook the veggie right in the pot, but I opted to roast it first. It’s super easy, hands off, and gives you this amazing, caramelized sweetness, together with a hint of maple I add.
• Easy to make – Roasting the acorn squash means you just have to cut it in half. You don’t have to peel the tough skin!
• Perfect for chilly days – My acorn squash soup is a great starter for a cozy dinner or even a Thanksgiving appetizer. It’s rich, hearty, and makes the most of seasonal produce.

Ingredients & Substitutions

Here I explain the best ingredients for my acorn squash soup recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Acorn Squash – Look for ones that feel heavy for their size with smooth, firm skin. You’ll need 4 pounds total, which is usually about 2 average squash. I find it helpful to select ones that are similar in size, so that they roast at the same rate and you don’t have to pull the halves out at different times.
• Olive Oil – For both roasting and sauteing. You can also use avocado oil, or even saute the aromatics in butter.
• Aromatics – You’ll need onions, carrots, and garlic (I prefer fresh, but jarred minced garlic works). Feel free to add others, such as celery, shallots, ginger, or even fennel .
• Chicken Broth – I usually have my homemade chicken broth on hand, but when I don’t, I use this low sodium kind . You can also use vegetable broth to make this a vegetarian dish.
• Fresh Thyme Leaves – If you don’t have fresh, substitute 1/2 teaspoon of dried thyme .
• Half and Half – Makes the soup creamy. You can lighten up your acorn squash soup by using milk or almond milk , or make it more rich with heavy cream or coconut cream. Using a dairy-free milk here would make this soup dairy-free, too.
• Maple Syrup – It’s optional, but I love a touch of maple for flavor and extra sweetness. I use my natural Wholesome Yum Sugar Free Maple Syrup , but regular works too.
• Sea Salt & Black Pepper – You can also throw in fall spices, like curry powder, nutmeg, and/or cinnamon.

How To Make Acorn Squash Soup

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Season the squash. Place the squash halves cut side up on a parchment-lined baking sheet . Drizzle with olive oil, and sprinkle the salt and pepper.
2. Roast until soft. Flip the squash cut side down, and roast until tender. Let it cool enough to handle.

1. Saute the aromatics. While the squash roasts, heat olive oil in a large Dutch oven over medium heat. Saute the onions, carrots, and garlic, until soft and starting to brown.
2. Add the squash, broth, and thyme. Use a spoon to scoop out the flesh of the acorn squash and add it to the pot in pieces, along with the broth and thyme. It won’t look like a lot of liquid — this is normal!

1. Simmer the acorn squash soup. Bring it to a boil, then reduce the heat, cover, and let it simmer.
2. Blend until silky smooth. Pour in the half and half, then blend the soup with an immersion blender until smooth.

1. Adjust the flavor, garnish, and enjoy! Add salt and pepper to taste. If you like it sweeter, blend in the maple syrup, one tablespoon at a time. I like to garnish this soup with an extra drizzle of cream, more thyme, and fresh cracked pepper.

My Recipe Tips

• For an extra smooth soup, roast the squash to be extra soft. I roast it a bit longer than I would if I were eating it on its own. The skin should be slightly wrinkled, and a knife should slide in effortlessly. This makes scooping out the flesh super easy and gives the soup that creamy texture we all love!
• If the squash is not done roasting by the time the aromatics are done, add a little of the broth right away and remove from heat. This prevents them from burning while you finish roasting and scooping out the squash.
• When scooping out the acorn squash, avoid the skin and any stringy bits. The skin might stick to the flesh, so check carefully and peel off any extra skin.
• If you prefer not to roast in the oven, you can cook the squash directly in the soup. This is what I do for my butternut squash soup ! You’ll have to peel and dice the squash. Then, proceed with my acorn squash soup recipe as written, except it will take longer to simmer — about 20-30 minutes, until the squash is very soft.
• Don’t have an immersion blender? I got this one this year and am obsessed with it. All my soups turn out so smooth! But if you don’t have one, you can use a regular high-powered blender . You might need to blend in batches if the soup doesn’t fit, and make sure to vent the lid.
• If your acorn squash soup looks too thick, blend in a little more broth. Add 1/4 to 1/2 at a time, until you get the consistency you want.

Serving Ideas

This roasted acorn squash soup makes a wonderful starter to a fall meal, or you can serve it as a soup-and salad combo:

• Main Dishes – My go-to is usually chicken leg quarters or spinach stuffed chicken with a side of roasted brussels sprouts . For a meal that screams fall, try my stuffed acorn squash or slow cooker pot roast .
• Fall Salads – Kale salad with maple dressing and pomegranate salad with honey dressing are my family’s fall faves. If you’ve got more winter squash to use up, use it for my fall salad with maple tahini dressing!

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 4 lb Acorn squash (cut in half and seeds removed) ▢
• 3 tbsp Olive oil (divided into 2 tbsp and 1 tbsp) ▢
• 2 tsp Sea salt (divided between 1/2 tsp and 1 1/2 tsp) ▢
• 1/4 tsp Black pepper (divided) ▢
• 1/2 large Onion (diced) ▢
• 2 medium Carrots (peeled and sliced) ▢
• 4 cloves Garlic (minced) ▢
• 1 14.5-oz can Chicken broth (reduced sodium (~1 3/4 cup; plus more as needed)) ▢
• 1 tsp Fresh thyme leaves ▢
• 1/2 cup Half and half (or milk or cream of your choice; use coconut or almond milk for dairy-free) ▢
• 2 tbsp Maple syrup (optional, to taste; I use my natural sugar-free maple syrup ) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 425 degrees F (218 degrees C). Place the squash halves on a baking sheet lined with parchment paper, cut side up. Drizzle with 2 tablespoons of olive oil, and sprinkle with 1/2 teaspoon of salt and 1/8 teaspoon of pepper.
2. Flip the acorn squash halves cut side down. Roast in the oven for 30-40 minutes , until the squash is extremely tender when poked with a fork or knife. Let cool for about 10 minutes to be able to handle.
3. Meanwhile, heat 1 tablespoon of olive oil in a large Dutch oven over medium heat, until shimmering. Add the onions, carrots, and garlic. Saute for about 5 minutes , until the vegetables are soft and starting to brown. Remove from the heat.
4. When the squash is done, use a spoon to scoop out the flesh and add it to the pot in pieces. Add the chicken broth and thyme.
5. Increase heat to high and bring the acorn squash soup to a boil. Reduce heat to medium-low, cover, and simmer for 10 minutes .
6. Stir the soup. If there’s no liquid left, add a little more broth – 1/2 to 1 cup. You don’t want too much liquid to ensure the soup turns out thick.
7. Pour in the half and half. Use an immersion blender to blend the soup, until very smooth. (Alternatively, transfer to a regular high-power blender and blend for about 1 minute instead.) Add the remaining 1 1/2 teaspoons of salt and 1/4 teaspoons of pepper, or the amount you like to taste. If you like the soup sweeter, blend in maple syrup (I use my sugar free syrup ), one tablespoon at a time, to taste.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup

• Tips: Check out my recipe tips above to give your acorn squash soup the perfect thick, creamy consistency, as well as how to make it without the oven.
• Store: Keep the soup in an airtight container in the refrigerator for up to 3-4 days.
• Meal prep: I like roasting and scooping out the acorn squash flesh ahead of time, then making this soup becomes super quick! Just store it in the fridge until you’re ready.
• Reheat: Warm over medium heat on the stove, or just microwave it. Since the soup is thick, it can splatter, so I recommend covering it!
• Freeze: You can freeze this soup for up to 3 months. I like using these soup cubes for individual portions!
• Note on nutrition info: The optional maple syrup is not included. If you use my zero sugar maple syrup , it stays almost the same!

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Acorn Squash Soup

Gratitude Moment

Here I am with a bowl of this acorn squash soup after shooting the pictures and video! It’s not pretty anymore, because I spooned it up for the video. But it still sure was delicious.

One of the hardest parts of taking pictures and videos of food is that I have to wait to eat it! I usually shoot multiple recipes in one day (more on my recipe process here if you’re interested), so I only really have a normal at the end of the day.

I’ll be honest, I’m grateful for the days that I get to just have a normal dinner without taking photos of it, lol. But I’m also grateful for YOU reading this and making my recipes, because this is why I get to do all this in the first place. So, thank you!!

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Acorn Squash Soup

Try my easy acorn squash soup recipe with roasted squash, veggies, thyme, and a kiss of maple syrup. It’s thick, creamy, and so cozy for fall!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/acorn-squash-soup/

Ingredients

• 4 lb Acorn squash (cut in half and seeds removed)
• 3 tbsp Olive oil (divided into 2 tbsp and 1 tbsp)
• 2 tsp Sea salt (divided between 1/2 tsp and 1 1/2 tsp)
• 1/4 tsp Black pepper (divided)
• 1/2 large Onion (diced)
• 2 medium Carrots (peeled and sliced)
• 4 cloves Garlic (minced)
• 1 14.5-oz can Chicken broth (reduced sodium (~1 3/4 cup; plus more as needed))
• 1 tsp Fresh thyme leaves
• 1/2 cup Half and half (or milk or cream of your choice; use coconut or almond milk for dairy-free)
• 2 tbsp Maple syrup (optional, to taste; I use my natural sugar-free maple syrup )

Instructions

1. Preheat the oven to 425 degrees F (218 degrees C). Place the squash halves on a baking sheet lined with parchment paper, cut side up. Drizzle with 2 tablespoons of olive oil, and sprinkle with 1/2 teaspoon of salt and 1/8 teaspoon of pepper.
2. Flip the acorn squash halves cut side down. Roast in the oven for 30-40 minutes , until the squash is extremely tender when poked with a fork or knife. Let cool for about 10 minutes to be able to handle.
3. Meanwhile, heat 1 tablespoon of olive oil in a large Dutch oven over medium heat, until shimmering. Add the onions, carrots, and garlic. Saute for about 5 minutes , until the vegetables are soft and starting to brown. Remove from the heat.
4. When the squash is done, use a spoon to scoop out the flesh and add it to the pot in pieces. Add the chicken broth and thyme.
5. Increase heat to high and bring the acorn squash soup to a boil. Reduce heat to medium-low, cover, and simmer for 10 minutes .
6. Stir the soup. If there’s no liquid left, add a little more broth - 1/2 to 1 cup. You don’t want too much liquid to ensure the soup turns out thick.
7. Pour in the half and half. Use an immersion blender to blend the soup, until very smooth. (Alternatively, transfer to a regular high-power blender and blend for about 1 minute instead.) Add the remaining 1 1/2 teaspoons of salt and 1/4 teaspoons of pepper, or the amount you like to taste. If you like the soup sweeter, blend in maple syrup (I use my sugar free syrup ), one tablespoon at a time, to taste.

Maya’s Recipe Notes

Serving size: 1 cup

• Tips: Check out my recipe tips above to give your acorn squash soup the perfect thick, creamy consistency, as well as how to make it without the oven.
• Store: Keep the soup in an airtight container in the refrigerator for up to 3-4 days.
• Meal prep: I like roasting and scooping out the acorn squash flesh ahead of time, then making this soup becomes super quick! Just store it in the fridge until you’re ready.
• Reheat: Warm over medium heat on the stove, or just microwave it. Since the soup is thick, it can splatter, so I recommend covering it!
• Freeze: You can freeze this soup for up to 3 months. I like using these soup cubes for individual portions!
• Note on nutrition info: The optional maple syrup is not included. If you use my zero sugar maple syrup , it stays almost the same!

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)