Delicata Squash Soup

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Last Updated on December 16, 2023

You’ll love every bite of this Delicata Squash soup that whips up in 30 minutes! It’s thick, creamy, and dairy-free to boot! Warm-up those cold winter days with this simple soup recipe.

Delicata Squash Soup

When I was a kid and someone boastfully said, “OH I LOVE THIS!”  I would always say, “Well why don’t you marry it?”  

Well, I would marry this Delicata Squash Soup.  Yeah, I’d change my name to Kelly Delicata and adopted some other baby squash to fill up our home.  

Then I’d turn into a Black Widow and eat him.  

So, after that tiny bit of cannibalism, I want to share one of my favorite paleo vegetable soup recipes using Delicata squash.

 This soup is rather thick, almost like a potato soup. I’ve thought several times while eating this that it would be great with some seafood in it, almost like an easy cioppino seafood stew but not a tomato base.

I also think that every time I eat this soup I crave gluten-free mac and cheese and will have to come up with a Paleo Version to satisfy.

Common Questions about Delicata Squash Soup

Is delicata squash good for you?

Not only is is tasty, but yes, it contains contains magnesium, manganese, and vitamins C and B. It’s also a great souce of fiber and potassium

Can you eat the skin of a delicata squash?

Yes, the peel it edible!

Is Delicata squash high in carbs?

1 cup of cooked delicata squash has 9 carbs.

So what do you need for this 30 minute Delicata Squash Soup recipe?

  • Delicata Squash – roughly 3″ wide and 6″ long
  • broth
  • cloves of garlic
  • small onion
  • olive oil
  • sea salt
  • black pepper
  • Poultry Seasoning
  • lemon


You can easily add protien (chicken, beef, pork, fish) to his soup for more of a complete meal.

You can make this ahead and freeze it.

Yield: 5

Delicata Squash Soup

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes

No one will believe this creamy, rich Delicata Squash Soup is vegan!


  • 2 medium Delicata Squash - roughly 3" wide and 6" long
  • 1.5 cups broth
  • 2 cloves of garlic, minced
  • 1 small onion, peeled and grated.
  • 1 tablespoon olive oil
  • 1/2 teaspoon Sea Salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon Poultry Seasoning
  • Juice of half of one small lemon


  1. Peel, core and chop up the Delicata squash into squares. Place squash in a medium pan and cover with water. Set on the stove and bring to a boil. Reduce the heat and cook until the squash is softened, about 20 minutes. Drain and set aside.
  2. In a small sauce pan, add the olive oil, grated onion and minced garlic. Cook until the garlic is lightly browned and then add the seasonings.
  3. Cook for one minute and then add in the 1.5 cups of broth.
  4. Let this simmer for 5 minutes and remove from heat and whisk in the lemon juice.
  5. In a blender, add all the ingredients and pulse until smooth.
  6. Top with Pine nuts and enjoy!

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 120Total Fat: 4gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 2mgSodium: 347mgCarbohydrates: 20gFiber: 3gSugar: 11gProtein: 3g

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