This delicata squash soup is like a hug in a bowl. It’s thick and creamy and seasoned to perfection. The best part is, this recipe comes together in under 30 minutes, is easy enough for a weeknight dinner and is adaptable to so many dietary restrictions (dairy-free, gluten-free, vegetarian, etc.). Pair it with a slice of this crusty, easy sourdough boule recipe, and you’ll find yourself making this recipe on repeat.
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Quick Look at This Recipe
- ✅ Recipe Name: Creamy Delicata Squash Soup
- 🕒 Ready In: ~30 minutes
- 👪 Yield: 6 servings
- 🍽 Calories: 249
- 🥄 Tools: A pot, spatula, measuring utensils, knife and cutting board (Instant Pot optional)
- ❄️ Freezer Friendly: Yes – I like to make a double batch and freeze the extras in straight-sided Mason jars (leave about an inch headspace to allow for expansion)
- 📖 Dietary Info: Dairy-free and gluten-free with a vegetarian option
- ⭐ Why You’ll Love It: Delicious, budget-friendly and ready in 30 minutes or less. A great option for a simple weeknight dinner that everyone will love (don’t skip the fried sage leaves!)
- 👩🍳 Tip: To make this recipe come together even faster, stock your pantry with home-canned bone broth and, if you have a freeze dryer, consider roasting, pureeing and freeze drying some of your winter squash. Then, you’ll simply rehydrate it with boiling water (or additional bone broth for extra flavor) and continue on with the recipe.
Watch Me Make This Recipe
Why This Recipe Works
- Uses simple, pantry-friendly ingredients that many homesteaders already have on hand
- Delicata squash cooks quickly and blends into an ultra-creamy soup without added cream
- Naturally flexible so you can swap winter squash varieties without changing the method
- Balanced flavors from caramelized onions, garlic, sage, and a touch of honey
- Can be made fast in the Instant Pot or traditionally on the stovetop or oven
- Works beautifully for seasonal eating and winter pantry cooking
Key Ingredients
A full ingredients list, including measurements, can be found in the recipe card below.
- Delicata squash – Mild, slightly sweet, and quick-cooking compared to other winter squash; however, the recipe inside Plated By Season magazine calls for acorn squash. This recipe would also work well with butternut!
- Onions or shallots – Adds depth and natural sweetness once caramelized
- Broth – I use chicken broth, which helps create a rich, savory base. You can use beef broth or even vegetable broth.
- Butter – The original recipe calls for butter, which I love for building flavor, but you can use ghee or olive oil for a dairy-free alternative.
- Sweetener – Just a touch of honey helps balance the savory herbs. If you don’t have honey, try maple syrup or regular granulated sugar.
Substitutions & Variations
This delicata squash soup is incredibly adaptable, making it easy to fit different dietary needs.
- Gluten-Free – The recipe is naturally gluten-free as written. Just confirm your broth is certified gluten-free if needed
- Dairy-Free – Use olive oil or ghee instead of butter. No cream is required for a creamy texture; however, you can add coconut milk if desired.
- Paleo – Use ghee or olive oil. Swap honey for maple syrup if preferred. Use a clean, homemade bone broth.
- Vegetarian – Replace chicken broth with vegetable broth, everything else remains the same.
- Vegan – Use vegetable broth and swap the honey for maple syrup (or omit entirely).
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How to Make Delicata Squash Soup
Step 1: Preheat the oven to 400°F and line a rimmed baking sheet with parchment paper.
Pro Tip: For a quicker option, grab your Instant Pot and cook the squash in there (I demonstrate this in the video above).
Step 2: Prepare the Squash
Peel the squash and carefully cut it in half from stem to base. Scoop out the seeds and core.
Step 3: Cook the Squash
If using the oven to roast the squash, arrange the halves, cut side up, on the prepared baking sheet. Brush each half with one teaspoon of olive oil and sprinkle it with one teaspoon of salt.
Bake for 40-50 minutes until the flesh is fork-tender.
If using an Instant Pot to cook the squash, add one cup of water and a trivet to the Instant Pot insert. Place the squash halves on top of the trivet. Put the lid on and set to sealing. Cook on manual, high pressure for 5 minutes. Then, do a natural release for 7 minutes before releasing any remaining pressure with the quick-release method.
Step 4: Prepare the Soup
Heat the butter and the remaining olive oil over medium heat in a large Dutch oven. Add the shallot, carrots, 1/2 teaspoon salt and black pepper. Cook until the shallot starts to caramelize, about 7-8 minutes.
Step 5: Pour in 1/2 cup of the stock and stir to pick up any brown bits on the bottom of the pan.
Reduce the heat to medium-low and add the squash, garlic and honey. Cook for about 30 seconds, until the garlic is fragrant, then add the remaining stock. Stir to combine.
Step 6: Add the thyme bundle and bay leaf to the Dutch oven (I like to use a tea steeper). Increase the heat and bring to a simmer. Let the mixture simmer for 15 minutes.
Step 7: Remove the thyme bundle and bay leaf. Puree the soup until smooth with an immersion blender. Stir in the sage, nutmeg and Parmesan. Taste and adjust seasonings as desired.
Step 8: Fried Sage Leaf Topping
To make fried sage leaves, heat 2 tablespoons of olive oil or avocado oil over medium heat in a small skillet. When the oil is very hot, add the sage and cook for 30-45 seconds, turning halfway through to crisp on both sides. Remove sage leaves from the pan, place them on a towel-lined plate, and immediately sprinkle with salt.
Step 9: Ladle hot soup into serving bowls, then top with crisped sage leaves and additional Parmesan cheese (optional).
Recipe Tips for Best Results
- Taste and adjust salt at the very end after blending.
- Caramelize the onions and carrots well. This builds flavor without extra ingredients.
- If short on time, pressure cook the squash instead of roasting.
- An immersion blender makes pureeing safer and easier with hot soup.
- Strain out herb bundles before blending for a smoother texture.
- Fry sage leaves quickly. They go from perfect to burned in seconds.
Storage Instructions
Short-Term Storage
- Store cooled soup in an airtight container in the refrigerator.
- Keeps well for 4–5 days.
- Reheat gently on the stovetop or in the microwave, stirring occasionally.
Long-Term Storage
- Avoid freezing with garnishes like crispy sage. Add fresh after reheating.
- Freeze in freezer-safe jars or containers, leaving headspace. (Pro-Tip: Use straight-sided Mason jars to avoid breakage and leave 1-inch headspace to allow for expansion.)
- Best used within 3–4 months for optimal flavor.
- Thaw overnight in the refrigerator before reheating.
FAQs
Delicata squash is generally considered anti-inflammatory-friendly when eaten as part of a whole-food diet. It’s rich in fiber, antioxidants, and nutrients that support balanced blood sugar when paired with protein or healthy fats. As with any food, individual responses can vary.
Yes and no. Delicata squash skin is thin, tender, and completely edible once cooked. In soups, it blends seamlessly and adds extra fiber, making it one of the easiest winter squash varieties to work with. However, if your squash has been cured and stored for long periods of time, you may prefer to remove the skin prior to cooking.
Absolutely. Delicata, butternut, acorn, and other winter squash varieties are largely interchangeable in soups. Delicata cooks faster and has a slightly milder flavor, but the method stays the same.
Plated By Season Magazine
Want More From-Scratch Meals Like This?
This delicata squash soup is featured in Plated By Season (Acorn Squash Soup), our seasonal magazine designed to help you get real food on the table without stress or complicated planning.
Each issue walks you through from-scratch, seasonal meals that come together in about 30 minutes or less, using ingredients you can grow, preserve, or keep stocked in your pantry. No rigid meal plans. No spreadsheets. Just practical, flexible recipes that actually work in real life.
If you want to cook with the seasons, simplify dinnertime, and build confidence in your from-scratch kitchen, Plated By Season was made for you.
Did you make this delicata squash soup recipe? If so, please leave a star rating ⭐ and your comments in the recipe card below. Then, snap a photo of your loaf and tag me on social media @melissaknorris so I can see!
Creamy Delicata Squash Soup
Equipment
- Dutch Oven i
- Knife & Cutting Board
- Instant Pot or sheet pan and oven
- immersion blender or regular blender
Ingredients
- 3 whole delicata squash
- 3 Tablespoons olive oil divided
- 1 1/2 teaspoons salt
- 2 Tablespoons butter unsalted, or ghee (reduce the salt amount if using salted butter)
- 1 whole shallot thinly sliced
- 2 medium carrots peeled and thinly sliced
- 1/4 teaspoon black pepper
- 4 cups chicken stock
- 6 cloves garlic smashed and peeled
- 2 Tablespoons honey
- 10 sprigs fresh thyme
- 1 whole bay leaf
- 1/2 teaspoon rubbed sage
- 1/4 teaspoon ground nutmeg
- 1/4 cup Parmesan cheese finely grated
Fried Sage Topping
- 2 Tablespoons olive oil or avocado oil
- 12 whole fresh sage leaves
- flaky sea salt for dusting leaves
Instructions
- Step 1: Preheat the oven to 400°F and line a rimmed baking sheet with parchment paper. Pro Tip: For a quicker option, grab your Instant Pot and cook the squash in there (I demonstrate this in the video above).
- Step 2: Prepare the Squash – Peel the squash and carefully cut it in half from stem to base. Scoop out the seeds and core
- Step 3: Cook the Squash – If using the oven to roast the squash, arrange the halves, cut side up, on the prepared baking sheet. Brush each half with one teaspoon of olive oil and sprinkle it with one teaspoon of salt. Bake for 40-50 minutes until the flesh is fork-tender.If using an Instant Pot to cook the squash, add one cup of water and a trivet to the Instant Pot insert. Place the squash halves on top of the trivet. Put the lid on and set to sealing. Cook on manual, high pressure for 5 minutes. Then, do a natural release for 7 minutes before releasing any remaining pressure with the quick-release method.
- Step 4: Prepare the Soup – Heat the butter and the remaining olive oil over medium heat in a large Dutch oven. Add the shallot, carrots, 1/2 teaspoon salt and black pepper. Cook until the shallot starts to caramelize, about 7-8 minutes.
- Step 5: Pour in 1/2 cup of the stock and stir to pick up any brown bits on the bottom of the pan. Reduce the heat to medium-low and add the squash, garlic and honey. Cook for about 30 seconds, until the garlic is fragrant, then add the remaining stock. Stir to combine.
- Step 6: Add the thyme bundle and bay leaf to the Dutch oven (I like to use a tea steeper). Increase the heat and bring to a simmer. Let the mixture simmer for 15 minutes.
- Step 7: Remove the thyme bundle and bay leaf. Puree the soup until smooth with an immersion blender. Stir in the sage, nutmeg and Parmesan. Taste and adjust seasonings as desired.
Fried Sage Topping
To Serve
- Ladle hot soup into serving bowls, then top with crisped sage leaves and additional Parmesan cheese (optional). Serve immediately.
Notes
- Taste and adjust salt at the very end after blending.
- Caramelize the onions and carrots well. This builds flavor without extra ingredients.
- If short on time, pressure cook the squash instead of roasting.
- An immersion blender makes pureeing safer and easier with hot soup.
- Strain out herb bundles before blending for a smoother texture.
- Fry sage leaves quickly. They go from perfect to burned in seconds.
- Store cooled soup in an airtight container in the refrigerator.
- Keeps well for 4–5 days.
- Reheat gently on the stovetop or in the microwave, stirring occasionally.
- Avoid freezing with garnishes like crispy sage. Add fresh after reheating.
- Freeze in freezer-safe jars or containers, leaving headspace. (Pro-Tip: Use straight-sided Mason jars to avoid breakage and leave 1-inch headspace to allow for expansion.)
- Best used within 3–4 months for optimal flavor.
- Thaw overnight in the refrigerator before reheating.
This was so delicious! Your tip for using the tea steeper for the herbs was genius! I never would have thought about that on my own. The flavors were perfect, and I learned how to rub sage leaves thanks to your video. My prep took way longer than five minutes, but that may have been because I had my little 4 year old daughter as my side kick helping me “cook the pumpkins”. LOL. We grabbed some sage leaves from the garden and fried those up. They were like little crunchy sage chips! I’m hoping next year that I will have a delicata squash bounty like in your video.
When do you add the squash? I read the recipe 3 time very carefully and could not find when to add it in the directions.
Add the squash with honey and garlic
This recipe is so creamy, it’s hard to believe it’s dairy-free! This recipe is top-notch, and I love that it’s interchangeable for butternut and acorn squash, too! (Don’t skip the fried sage! I was skeptical, now I’m trying to find more things to top with it!)