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.
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.
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
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.
How to make delicata squash soup
Preheat the oven to 325 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.
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.
More Whole30 soup recipes you'll love:
Creamy Roasted Cauliflower Soup
The Best Delicata Squash Soup
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 325 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
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.
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 !!
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
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!
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!
Phenomenal!!! This is now my all time favorite soup! ⭐️⭐️⭐️⭐️⭐️
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.
Awesome soup! Just delicious!
YAY that makes me so happy!
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.
I updated the nutritional information just for you! 🙂
Is there a substitute for the coconut milk? I have an allergy and not able to ingest coconut.
Thank you
If you can have dairy, you can use whole milk!
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.
Woo hoo, this makes me so happy to hear 🙂 I hope you can try some of my other soup recipes as well! Enjoy 🙂
Made this today and loved it. Easy recipe to follow and very flavorful. Definitely will make it again.
Woo hoo!!!!!!!!
Great recipe! Is this recipe canning friendly? I’d like to make a big batch and can it. Any advice?
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.