I have the best delicata squash soup recipe for you, and it is both incredibly easy and hassle free to prep and cook. It's made with fresh delicata squash, broth, coconut milk, and fabulous spices. The soup is dairy free, paleo, Whole30, and can be made vegan.

bowl of delicata squash soup with roasted squash on top and a spoon inside

Why is delicata squash soup delicious?

This soup recipe has been a long time coming. I've made all different kinds of squash soup variations.

Since delicata squash is officially my favorite type of squash, I am shocked it has taken me this long to get here.

Turn it into a comprehensive meal by adding your favorite cooked protein: shrimp, chicken, ground meat, etc.
It can be made on the stovetop. No need for any fancy equipment gadgets or appliances here.
The creaminess factor is incredible. It's nice and thick and even tastes delicious straight from the refrigerator.
The soup will keep well all week long in the refrigerator!
The recipe is dairy free, paleo, Whole30 compliant, and can also be made vegan.

ingredients laid out on a grey board to make soup

What ingredients go in this Whole30 soup recipe?

I wanted to keep the ingredient list short because delicata squash is a star and should really be highlighted.

I did a mixture of broth and canned coconut milk so the end result was a bit creamier than a traditional roasted squash soup.

Here is what you'll need to grab from the grocery store:

Delicata squash
Onion
Garlic
Seasonings
Broth
Canned coconut milk
Fresh lemons
Avocado oil

roasted delicata squash soup in a bowl with spoons on the side

If you have access to delicata squash year round, there is no reason this should be limited to being a fall and winter dish.

In fact, all of my squash soup recipes should be enjoyed throughout the year.

You don't need to stand over the stove and babysit the soup, as it works its magic on its own for the most part. There won't be any getting overheated in the kitchen while you are making this.

This soup will be on repeat over here and added to the rotation along with my butternut squash soup and creamy & roasted cauliflower soup.

Delicata squash soup recipe notes and suggestions

Depending on how much sodium the broth you use has, you may need to adjust the amount of salt at the end of the recipe instructions. Be sure to taste the soup before adding more salt.
Start by adding the juice from ½ of a lemon and taste the soup. If it's still not acidic enough, be sure to add another ½ of a lemon's juice.
To make this recipe vegan, simply use vegetable broth in place of bone broth / chicken broth.

creamy delicata soup with roasted delicata squash on top

How to make delicata squash soup

Preheat the oven to 375 degrees Fahrenheit, and adjust the oven rack to the middle position. Set the squash, cut sides up, on a rimmed baking sheet lined with foil. Generously spray or brush with oil and season with salt and pepper.

Add about ⅛ inch of water to the baking sheet. Roast the squash for 40 minutes, until fork tender. Remove from the oven and set aside to cool.

In a large saucepan or Dutch oven, melt 2 tablespoons of oil. Add onions with a big pinch of salt. Cook over medium low heat for 5 minutes, stirring occasionally until softened.

Add garlic and sauté for another minute, stirring often. Scoop the flesh out of the squash into the pot, and cook for another minute, stirring everything together well.

delicata squash soup being made in a Dutch oven

Add broth, coconut milk, and spices to the pot. Give everything a nice stir and cook over medium heat, stirring occasionally, until the liquid has reduced by about one-fourth. This will take roughly 20 minutes.

Carefully ladle the soup into a blender pitcher. You may need to do this in batches depending on the size of the pitcher. Add lemon juice, salt, and pepper. Puree until smooth and taste to adjust seasonings.

Ladle into bowls and garnish with your favorite toppings: coconut cream, fresh herbs, roasted delicata squash, etc.

Serving and storage suggestions

This soup will keep well in an airtight container in the refrigerator for up to 1 week.

I'd recommend serving it with your favorite toppings, i.e. fresh herbs (chives, fresh parsley, etc.) It's delicious with cracked black pepper and some roasted delicata squash on top as well.

You can make it a comprehensive meal by adding your favorite protein: grilled shrimp, ground meat, grilled chicken, etc.

two bowls of delicata squash soup with spoons inside

More Whole30 soup recipes you'll love:

Whole30 Creamy Taco Soup

Creamy Roasted Cauliflower Soup

Instant Pot Tomato Soup

Roasted Butternut Squash Soup

Low Carb Cheeseburger Soup

Whole30 Chicken Tortilla Soup

The Best Delicata Squash Soup

Monica Le

4.73 from 69 votes

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Prep Time 10

Cook Time 1

Course Appetizer, Soup

Cuisine American

Servings

Calories 521 kcal

Ingredients

3 pounds delicata squash halved lengthwise and seeded
4 tablespoons avocado oil split in two
kosher salt to taste
black pepper to taste
4 cups bone broth, chicken broth or veggie broth see notes
22 ounces canned coconut milk about 1 ½ cans
1 yellow onion roughly chopped
1 teaspoon chili powder
½ teaspoon dried oregano
6 garlic cloves minced
½ to 1 lemon juiced, see notes
2 teaspoons kosher salt see notes
black pepper to taste

Instructions

Preheat the oven to 375 degrees Fahrenheit, and adjust the oven rack to the middle position. Set the squash, cut sides up, on a rimmed baking sheet lined with foil. Generously spray or brush with 2 tablespoons of oil and season with salt and pepper. Add about ⅛ inch of water to the baking sheet. Roast the squash for 40 minutes, until fork tender. Remove from the oven and set aside to cool.
In a large saucepan or Dutch oven, melt 2 tablespoons of oil. Add onions with a big pinch of salt. Cook over medium low heat for 5 minutes, stirring occasionally until softened. Add garlic and saute for another minute, stirring often. Scoop the flesh out of the squash into the pot, and cook for another minute, stirring everything together well.
Add broth, coconut milk, and spices to the pot. Give everything a nice stir and cook over medium heat, stirring occasionally, until the liquid has reduced by about one-fourth. This will take roughly 20 minutes.
Carefully ladle the soup into a blender pitcher. You may need to do this in batches depending on the size of the pitcher. Add lemon juice, salt, and pepper. Puree until smooth and taste to adjust seasonings.
Ladle into bowls and garnish with your favorite toppings: coconut cream, fresh herbs, roasted delicata squash, etc.

Notes

Depending on how much sodium the broth you use has, you may need to adjust the amount of salt at the end of the recipe instructions. Be sure to taste the soup before adding more salt.
Start by adding the juice from ½ of a lemon and taste the soup. If it's still not acidic enough, be sure to add another ½ of a lemon's juice.
To make this recipe vegan, simply use vegetable broth in place of bone broth / chicken broth.

Nutrition

Calories: 521kcalCarbohydrates: 34gProtein: 13gFat: 41gSaturated Fat: 26gSodium: 839mgPotassium: 1341mgFiber: 8gSugar: 11gCalcium: 113mg

Why is delicata squash soup delicious?

What ingredients go in this Whole30 soup recipe?

Delicata squash soup recipe notes and suggestions