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roasted delicata squash soup in a bowl with a spoon inside
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delicata squash soup in a white bowl with a spoon inside
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Home » All Recipes » Whole30 Recipes

The Best Delicata Squash Soup

Modified: Nov 2, 2022 by Matt Fay · Published: Jan 20, 2020 · 24 Comments

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roasted delicata squash soup in a bowl with a spoon inside
delicata squash soup in a white ceramic bowl with a spoon inside
delicata squash soup in a white bowl with a spoon inside

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

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

The Best Delicata Squash Soup

Matt Fay
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.
4.73 from 69 votes
Print Recipe Pin Recipe Add to Collection Go to Collections
Prep Time 10 minutes mins
Cook Time 1 hour hr
Course Appetizer, Soup
Cuisine American
Servings 5
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
Keyword Best Delicata Squash Soup, Delicata Squash Soup
Tried this recipe?Let us know how it was!

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Comments

    4.73 from 69 votes (57 ratings without comment)

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  1. Linda says

    January 11, 2025 at 10:24 pm

    Absolutely delicious! I used curry powder rather than chili powder (2 teaspoons). Will definitely add to my soup rotation because I grow lovely garden squash.5 stars

    Reply
  2. Maisie says

    October 21, 2023 at 5:36 pm

    This is so delish! I used the vegetarian, better than bouillon for my broth. So tasty! I will be making this again, and again. It’s so easy to make too.5 stars

    Reply
  3. LANCE says

    November 01, 2022 at 4:23 pm

    The 325 temp is incorrect. At 40 minutes they were still hard. Should be 425 or more.

    Reply
  4. MG says

    October 15, 2022 at 7:24 am

    it was very delicious. Didn’t expect it to be as good as it was ! i did let it cook down a little longer and it was almost bisque like
    Perfect use for the bounty of delicata squash from my garden !5 stars

    Reply
  5. Sarah says

    September 27, 2022 at 11:39 am

    Is this gluten free as well?

    Reply
    • Monica Stevens Le says

      September 27, 2022 at 12:28 pm

      It is!

      Reply
  6. Nathalie says

    January 18, 2022 at 9:39 am

    Coucou!
    I just found your recipe and made this soup in Montreal giving it a twist. 🙂 A friend going on hollidays gave me delicata squashes. I did not know what to do with them. So I started from your recipe and added vegies left in the fridge and a home made chicken broth made the day before.
    I cooked the delicata squash with the skin, 2 skinned tomatoes and 1 big skinned red bell pepper in my Instant pot after sauteing onions, garlic, herbs and spices and pressure cooked this in the chicken broth. I blended with my immersion blender with the delicata skin that became very, very soft (it gave a hearty texture), added the lemon juice (so fresh and yummy) and the taste is so very good. I will eat half of it without coco milk as it is so good as it is. Maybe with the other half I'll add coco milk. I feel happy not to have to remove the delicata skin because it's easier and faster "and" I keep the fiber and vitamines of the skin. It was a first for me. Happy woman here !!5 stars

    Reply
  7. olivia says

    December 16, 2021 at 2:18 pm

    Hi! Can you upload a photo of how you're roasting the squash in the lipped cookie pan? I'm trying to visualize how to set up the squash

    Reply
  8. Clarice says

    December 11, 2021 at 4:31 pm

    Such a wonderful, complex flavor with so few ingredients! I'm a student on a budget and I was so glad to find this recipe right in time for the snow. I ended up just adding 2 cans coconut milk (one was lite) and it was still delicious and squash-y (used two large delicatas). Thank you so much for posting this!5 stars

    Reply
  9. Barb says

    November 27, 2021 at 3:24 pm

    I found the soup rather bland. I doubled the chili powder and added cumin and a chicken bouillon cube. Also added a can of drained carrots and a cooked yam I had laying around which added richness. Yum!3 stars

    Reply
  10. Kiki says

    October 08, 2021 at 4:31 pm

    Phenomenal!!! This is now my all time favorite soup! ⭐️⭐️⭐️⭐️⭐️5 stars

    Reply
  11. Karen in Denver says

    October 04, 2021 at 6:45 pm

    Sooo yummy! I blended the squash after baking them with the skins on -- the best thing about delicata squash is being able to eat the skins! I also blended the onions with broth and then did all the cooking on the stove. I have an immersion blender, but decided to use the other blender and like to do it in this order to avoid trying to blend when super hot. I blended in preserved lemon as well so did not use extra lemon.5 stars

    Reply
  12. Karen says

    December 03, 2020 at 12:24 pm

    Awesome soup! Just delicious!5 stars

    Reply
    • Monica Stevens Le says

      December 04, 2020 at 4:33 pm

      YAY that makes me so happy!

      Reply
  13. Connie Turner says

    November 23, 2020 at 7:14 pm

    Love this recipe it is easy to do and you can do it in advance. I found I didn't need to put it in the blender, I used my hand mixer instead. I just wish I knew how many calories it has.5 stars

    Reply
    • Monica Stevens Le says

      November 24, 2020 at 4:36 pm

      I updated the nutritional information just for you! 🙂

      Reply
  14. Kathy says

    November 15, 2020 at 8:14 pm

    Is there a substitute for the coconut milk? I have an allergy and not able to ingest coconut.

    Thank you

    Reply
    • Monica Stevens Le says

      November 16, 2020 at 2:01 pm

      If you can have dairy, you can use whole milk!

      Reply
  15. Julie Scott says

    October 22, 2020 at 1:09 pm

    This is delicious! I only used one squash and 2c vegetable broth and 1 can of coconut milk. I was skeptical with spices like chili powder and oregano and also the lemon juice. But it all made for a great soup. It does take time and I’ve learned to do these recipes in stages so it isn’t overwhelming with dishes. I will be making this again.5 stars

    Reply
    • Monica Stevens Le says

      October 23, 2020 at 11:49 am

      Woo hoo, this makes me so happy to hear 🙂 I hope you can try some of my other soup recipes as well! Enjoy 🙂

      Reply
  16. Jason Whalen says

    October 19, 2020 at 5:04 am

    Made this today and loved it. Easy recipe to follow and very flavorful. Definitely will make it again.5 stars

    Reply
    • Monica Stevens Le says

      October 19, 2020 at 11:24 am

      Woo hoo!!!!!!!!

      Reply
  17. Maritza says

    October 03, 2020 at 12:41 pm

    Great recipe! Is this recipe canning friendly? I’d like to make a big batch and can it. Any advice?

    Reply
    • Monica Stevens Le says

      October 03, 2020 at 9:16 pm

      Hi there. I have NO idea... I've never canned anything before. Do you mean throwing it in the freezer afterward? Yes, I'm sure it is.

      Reply

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