• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

The Movement Menu logo

  • Recipes
  • About
  • Work with Me
  • Client Work
  • Portfolio
  • Contact
  • Nav Social Menu

    • Email
    • Facebook
    • Instagram
    • Pinterest
menu icon
go to homepage
search icon
Homepage link
  • Recipes
  • About
  • Work with Me
  • Client Work
  • Portfolio
  • Contact
    • Email
    • Facebook
    • Instagram
    • Pinterest
  • ร—

    Home ยป Diet ยป Whole30 ยป The Best Delicata Squash Soup

    The Best Delicata Squash Soup

    Published: Jan 20, 2020 ยท Modified: Nov 2, 2022 by Monica Stevens Le ยท 22 Comments

    5.0K shares
    • Share
    • Tweet
    Jump to Recipe Pin Recipe
    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 1/2 of a lemon and taste the soup. If it's still not acidic enough, be sure to add another 1/2 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 1/8 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

    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.
    4.78 from 53 votes
    Tried this recipe?Mention @themovementmenu or tag #movementmenu!
    Print Recipe Pin Recipe Rate Recipe
    Servings 5
    Course: Appetizer, Soup
    Cuisine: American
    Keyword: Best Delicata Squash Soup, Delicata Squash Soup
    Prep Time: 10 minutes
    Cook Time: 1 hour
    Servings: 5
    Calories: 521kcal
    Author: Monica Stevens Le

    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 1/2 cans
    • 1 yellow onion roughly chopped
    • 1 teaspoon chili powder
    • 1/2 teaspoon dried oregano
    • 6 garlic cloves minced
    • 1/2 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 1/8 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 1/2 of a lemon and taste the soup. If it's still not acidic enough, be sure to add another 1/2 of a lemon's juice.
    • To make this recipe vegan, simply use vegetable broth in place of bone broth / chicken broth. 

    Nutrition

    Calories: 521kcal | Carbohydrates: 34g | Protein: 13g | Fat: 41g | Saturated Fat: 26g | Sodium: 839mg | Potassium: 1341mg | Fiber: 8g | Sugar: 11g | Calcium: 113mg
    Monica Stevens Le
    Monica Stevens Le

    Hi! I’m Monica – recipe developer, matcha addict and lover of all things chocolate, kombucha and any & all puns. I am also the blogger, real food lover, & bonafide hustler behind the blog ‘The Movement Menu.’ I’m so excited to welcome you to my happy space, where my appreciation of creative recipes and healthy & mindful eats come together to inspire you to live a healthy, balanced life.

    Related Posts

    « Keto Beef and Broccoli
    Whole30 and Vegan Tzatziki »

    Never Miss a Recipe

    Receive Paleo, Low Carb & Whole30 Recipes Weekly!

    Reader Interactions

    Comments

    1. 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
    2. MG says

      October 15, 2022 at 7:24 am

      it was very delicious. Didnโ€™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
    3. 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
    4. 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. ๐Ÿ™‚ 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
    5. 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
    6. 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
    7. 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
    8. Kiki says

      October 08, 2021 at 4:31 pm

      Phenomenal!!! This is now my all time favorite soup! โญ๏ธโญ๏ธโญ๏ธโญ๏ธโญ๏ธ5 stars

      Reply
    9. 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
    10. 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
    11. 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! ๐Ÿ™‚

        Reply
    12. 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
    13. 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 Iโ€™ve learned to do these recipes in stages so it isnโ€™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 ๐Ÿ™‚ I hope you can try some of my other soup recipes as well! Enjoy ๐Ÿ™‚

        Reply
    14. 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
    15. Maritza says

      October 03, 2020 at 12:41 pm

      Great recipe! Is this recipe canning friendly? Iโ€™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

    Leave a Reply Cancel reply

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

    Recipe Rating




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

    Primary Sidebar

    FREE SHOPPING LIST

    Enter your email address to subscribe and this incredible WHOLE30 Shopping list will be delivered right to your inbox.

    Thank you!

    You have successfully joined our subscriber list. Check your e-mail for the free shopping list.

    .
    Monica

    Hi! Iโ€™m Monica!

    I am a recipe developer, matcha addict and lover of all things delicious, green and any & all puns. I am also the blogger, real food cook, & bonafide hustler behind the scenes. Read Moreโ€ฆ

    • Email
    • Facebook
    • Instagram
    • Pinterest

    As Seen In...

    Visit Monica's Portfolio โžค

    Never Miss a Recipe

    Receive Paleo, Vegan & Whole30 Recipes Weekly!

    Easy Weeknight Meals

    cut open and inside of an air fryer chicken breast on a plate

    The Best Chicken Breast in Air Fryer

    air fryer drumsticks together on a white plate

    Air Fryer Chicken Drumsticks

    gluten free cheese pizza on brown parchment paper

    Gluten Free Pizza Dough

    turkey meatballs on a plate with bucatini pasta and a fork

    Turkey Instant Pot Meatballs

    salad with eggs, avocado, potatoes, and bacon on a plate

    The Best Breakfast Salad

    chicken pot pie soup in a ceramic bowl with a spoon inside

    Healthy Chicken Pot Pie Soup

    Trending Now

    bowl of creamy taco soup with a spoon inside and avocado and limes on top

    Whole30 Creamy Taco Soup

    Whole30 Instant Pot Seafood Gumbo (Paleo, Low Carb, Dairy Free)

    low carb and whole30 chili in a bowl with a lime wedge and spoon inside

    Paleo Whole30 Chili

    One Pan Creamy Garlic Shrimp

    creamy garlic chicken in a pan with lemons sliced on top

    One Pan Creamy Garlic Chicken

    Paleo Shepherd's Pie

    Whole30 Paleo Shepherd's Pie

    a bowl of cauliflower soup with parsley on top and a spoon inside

    Creamy, Roasted & Vegan Cauliflower Soup

    Easy Vegan Pumpkin Soup

    Above Footer Widget

    As Seen In...

    Footer

    • Email
    • Facebook
    • Instagram
    • Pinterest
    • Recipes
    • About
    • Work with Me
    • Client Work
    • Portfolio
    • Contact

    Footer

    As an Amazon Associate, I earn from qualifying purchases.

    5.0K shares
    5047 shares