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Delicata Squash Soup

October 1, 2012 · Kelly Bejelly · 26 Comments

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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 in a bowl with pine nuts on top

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Last Updated on December 20, 2020

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

Notes:

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.

Continue to Content
DELICATA SQUASH PALEO SOUP
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!

Ingredients

  • 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

Instructions

  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:

Yield:

5

Serving Size:

1

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

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram

© Kelly Bejelly
Cuisine: American / Category: Soup
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.

Related posts:

Keto French Onion Soup
Slow Cooker Baked Potato Soup
Keto Egg Drop Soup
Pizza Soup
Parmesan Squash Soup

Soup

Previous Post: « 20 Paleo Fall Soup Recipes
Next Post: Paleo Menu: Bread »

About Kelly Bejelly

Kelly Bejelly is a Bestselling Cookbook Author who loves recreating recipes and making them Gluten-free!

Check out my print cookbook Paleo Eats

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Comments

  1. Donna says

    October 1, 2012 at 2:55 pm

    This looks so good. And I’ve been in a soup mood, lately. 🙂

    Reply
  2. A Time Out for Mommy- Elaina says

    October 1, 2012 at 6:44 pm

    This looks delicious! Thanks for sharing!

    Reply
  3. Kiersten @ Oh My Veggies says

    October 2, 2012 at 10:53 am

    I was hoping you’d post some delicata recipes after you mentioned you were buying lots of them this fall! 🙂 I’ve never used it in soup before, but now I want to start–this looks beautiful!

    Reply
  4. Jenn @therebelchick says

    October 2, 2012 at 1:37 pm

    Yum, your soup looks really thick and creamy!

    Reply
  5. Penelope (NYC Blogger) says

    October 2, 2012 at 4:01 pm

    Ooh, Kelly, another winner, this looks terrific!

    Reply
  6. Liz @ A Nut in a Nutshell says

    October 2, 2012 at 4:19 pm

    Yes that would pair wonderfully with a grilled cheese. You are right!

    Reply
  7. Crystal @ Simply Being Mommy says

    October 2, 2012 at 4:40 pm

    Oh goodness. That looks delicious, especially with all this cooler weather.

    Reply
  8. Toni says

    October 3, 2012 at 5:21 pm

    That looks so tasty! i love “soup” season

    Reply
  9. Marcie W. says

    October 4, 2012 at 8:03 am

    Low carb and great for fall!

    Reply
  10. Leilani says

    October 5, 2012 at 11:26 pm

    I tried squash soup for the first time when my MIL invited us over for dinner. I didn’t like it much, but my husband loved it.

    Reply
  11. Rachel @ Following In My Shoes says

    October 6, 2012 at 7:15 pm

    That sounds really good — it is similar to how I made Butternut Squash pasta sauce recently … winter squash is just so good!

    Reply
  12. Notorious Spinks says

    October 7, 2012 at 1:47 am

    This looks good. I’ll have to check it out.

    Reply
  13. TerriAnn @ Cookies & Clogs says

    October 7, 2012 at 3:33 pm

    You are too cute. I’m sure your husband wouldn’t like you marrying the squash soup though 😛

    Reply
  14. Courtney says

    October 7, 2012 at 6:44 pm

    So smooth and looks delicious!

    Reply
  15. Jennifer The Quirky Momma says

    October 18, 2012 at 9:46 pm

    I just pinned this so I remember to try it! Thanks! I love squash!

    Reply
  16. Susan says

    September 27, 2015 at 9:25 am

    Did anyone actually make this? How much onion?

    Reply
    • Kelly Bejelly says

      September 27, 2015 at 4:53 pm

      1 small onion Susan! Enjoy!

      Reply
  17. Jean Choi says

    September 7, 2020 at 4:14 pm

    Never thought to make soup with delicata squash but it’s so delicious!

    Reply
  18. Megan Stevens says

    September 8, 2020 at 10:28 am

    You are so cute. I love your black widow story, can so relate to that imagination thing AND the love of delicata!! Lovely soup! 😉

    Reply
  19. Don says

    September 9, 2020 at 12:03 pm

    I love a blended root veggie soup! Seriously my fave, I eat them year round. I’ve never tried delicata so thanks for the recipe!

    Reply
  20. Erin says

    September 10, 2020 at 2:52 am

    Haha. Nothing wrong with marrying this! It looks marriage-worthy. 🙂

    Reply
  21. Stacey Crawford says

    September 10, 2020 at 10:46 am

    This is the perfect, creamy Fall soup with just the right amount of spices. We love it!

    Reply
  22. ChihYu says

    September 10, 2020 at 6:10 pm

    There’s nothing better than a hot, delicious and comforting bowl of soup! So quick and easy to make!

    Reply
  23. jennifer says

    September 13, 2020 at 11:26 am

    This looks amazing, I ‘ve never cooked with this type of squash but am definitely going to spread my wings and try it out! thanks for the inspo!

    Reply
    • Wendy says

      January 24, 2021 at 8:30 am

      I just found this recipe on a google search and made it. Wow! Thank you, this is amazing! I can’t have nuts so I put pumpkin seeds with it, so good. 🙂

      Reply
      • Kelly Bejelly says

        January 26, 2021 at 5:38 pm

        So glad you liked it Wendy!

        Reply

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