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A bowl of acorn squash soup with croutons
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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.
Prep Time10 mins
Cook Time40 mins
Total Time50 mins
Course: Appetizer, dinner, lunch, Soup
Cuisine: American
Keyword: gluten free, recipe for acorn squash soup
Servings: 6
Calories: 222kcal


  • 2 Acorn squash
  • 3 tablespoons Olive oil
  • 4 cloves Garlic, minced
  • kosher salt and pepper
  • ¼ teaspoon Cayenne pepper
  • 4 Cups Chicken Broth
  • ½ teaspoon Ground dried sage
  • ½ cup Heavy cream
  • ½ cup Shredded parmesan
  • 1 recipe 90 second bread


  • 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 ½ 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