Creamy Delicata Squash Soup

A bowl of Delicata squash soup with a fried sage leaf on top.

5 from 1 vote

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.).

Prep Time5

Cook Time25

Total Time30

Course: Dinner, Lunch, Main Course, Soup

Cuisine: American

Keyword: Creamy Squash Soup, Delicata Squash Soup, Squash Soup Recipe

Servings: servings

Calories: 249kcal

Author: Melissa Norris

Cost: varies

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.
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

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.

Nutrition