Acorn Squash Soup with Parmesan Croutons This Silky smooth acorn squash soup with homemade low carb and gluten free croutons crusted in parmesan cheese is a healthy Fall soup that is creamy and delicious.

A bowl of acorn squash soup with croutons

This Acorn Squash Soup needs no fillers.  It is pure acorn squash and that makes it purely delicious!

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I am a total lover of soups.  Low carb soups can be somewhat of a challenge because they don’t contain starchy vegetables or beans as a filler.  I have created some delicious soups on this blog, though, including cauliflower, spaghetti squash, and kale as my filler.  Much more nutritious!

These low carb soups I am referring to would be my Low Carb Zuppa Toscana, Low Carb Cauliflower Soup, and Low Carb Chicken Noodle Soup.

Like I mentioned in a previous Stuffed Acorn squash recipe, I have a hard time cutting acorn squash.  It is so hard and I once about chopped my finger off in the process.

My trick is to put a 1 inch gash in the squash with a knife, then microwave for 10 minutes.  This not only makes the squash much easier to cut, it also cuts down on the roast time in the oven!

After their time in the microwave, I let them cool, then I cut them in half and scoop out the seeds.  I put them on a sheet pan and drizzled with olive oil, and seasoned with salt, pepper, and minced garlic.  I then roasted the acorn squash in the oven for 30 minutes.


2 acorn squash halved and roasted in the oven

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I let them cool again, then I scraped the flesh out into a dutch oven.  I added salt, cayenne, and sage to the pot and poured in the chicken broth.


chicken broth being poured into a yellow dutch oven filled with acorn squash


The acorn squash soup is almost done!  This really is an easy soup…the most time consuming part is getting the squash cooked.

After I poured in the chicken broth, I set the pot on the stove and heated it while I used my immersion blender to puree it.  If you are using a blender, I would dump everything in my blender first in leu of the pot and puree it, then add it to the pot to get it heated.  Before serving I added in 1/2 cup of heavy cream and salt to taste!

Time to make the croutons!  This step isn’t necessary, but dang are they yummy.

I actually just whipped up a serving of my 90 Second Bread!  I cut it into cubes, sprinkled about 1/2 cup if shredded parmesan cheese on a baking pan, put the bread cubes on top and baked them in the oven until they were crispy.

They turn into crouton/cheese crisps!  So yummy!


parmesan and croutons on a sheet pan


A bowl of acorn squash soup with croutons

Acorn Squash Soup with Parmesan Croutons

This Silky smooth acorn squash soup with homemade low carb and gluten free croutons crusted in parmesan cheese is a healthy Fall soup that is creamy and delicious.
Course: Appetizer, dinner, lunch, Soup
Cuisine: American
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Servings: 6
Calories: 222kcal



  • Piece each acorn squash with a knife and microwave on high for 10 minutes. Let cool.
  • Preheat oven to 400F. Cut each acorn squash in half and scrape out the seeds. Place on a baking sheet flesh side up and drizzle each half with olive oil, and season with garlic, salt, and pepper. Roast for 30 minutes.
  • Remove the squash from the oven and let cool. Scrape out the flesh into a dutch oven. Add the cayenne, sage, and chicken broth. Put on the stove over medium heat. Using an immersion blender, puree the soup, stir in heavy cream, and season with salt to taste.
  • For the croutons: Make a serving of the 90 second bread. When cooled enough to touch, cut into 1 inch cubes. Spread 1/2 cup parmesan cheese on a baking sheet and lay the bread cubes on top. Bake in the oven at 400F until crisp.  Let cool slightly and remove with a think spatula.
  • To serve, ladle soup into bowls and top with parmesan croutons.  Garnish with extra parmesan if desired.


Nutrition per serving (soup only): 222 calories / 14g fat / 16g carbs / 2g fiber / 5g protein
For the Parmesan Croutons: 184 calories / 13g fat / 2g carbs / 14g protein
  1. If you want to use a blender to puree your soup instead of an immersion blender: scrape the flesh of the squash into the blender, add the seasonings and chicken broth, then puree.  Pour the soup into the pot and heat over medium until heated through.
  2. I used low sodium chicken broth and my soup required a lot of salt to get it seasoned to my taste.  I think I added about 2 tablespoons but please salt to your taste.  If the soup is bland then it needs more salt.


Calories: 222kcal
Use code LOWCARBJ for 20% off at Lakanto (my favorite low carb sweetener)CLICK HERE TO LEARN MORE!

⭐ Did you make this Acorn Squash Soup recipe?  Tag me on Instagram so I can see! @lowcarbwithjennifer

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    • Alicia
    • September 25, 2018

    How many carbs per serving?

    • Shane Clark
    • September 19, 2018

    Hi, I’m still trying to get used to winging the amount of indgredients to taste. How much chicken stock? I couldn’t find it on the page anywhere. Thank you!

      • jenniferbanz
      • September 19, 2018

      It looks like I forgot to put that in the recipe! I would start with 1/2 a cup and add more depending on how thick or thin you like your soup.

  1. parmesan croutons sound awesome! love how silky and smooth that soup looks, too (:

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