A Harvest Delight, Baked Acorn Squash Soup

Impress your friends and family with this stunning soup. Smooth as velvet, this autumn/winter soup is packed with fiber rich ingredients such as acorn squash and sweet potatoes. It’s greatly reduced in calories, fat and sodium by using reduced-fat milk instead of cream, reduced-fat butter instead of oil and reduced-sodium broth. This soup has 205 calories and 5 grams of fat.
A Harvest Delight, Baked Acorn Squash Soup

Helpful Tips About this Recipe

Serves 6

Food Fact
Acorn squash is an oval-shaped winter squash.  It’s ribbed with green skin and orange flesh.  This squash has a very unique, sweet, nutty and peppery flavor.

Healthy Benefit
Acorn squash contains a good source of cancer fighters like vitamin C, beta-carotene and fiber.

Shopping Tip

Butternut squash can be used instead of acorn squash. If you buy bags already cubed, you’ll need 4 cups.

Weight Watchers
 (old points) 4
Weight Watchers POINTS PLUS 
SKINNY FACTS: for a 1½ cup serving
205 calories, 5g fat, 8g protein, 35g carbs, 5g fiber, 523mg sodium, 7g sugar
FAT FACTS: for a 1½ cup serving
460 cal, 25g fat, 20g protein, 40g carbs, 5g fiber, 1065 sodium, 4g sugar


A Harvest Delight, Baked Acorn Squash Soup

A Harvest Delight, Baked Acorn Squash Soup

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Prep Time 25 minutes
Bake Time: 12 minutes
Total Time 37 minutes
Course Appetizer, Side Dish, Soup
Cuisine American
Servings 6
Calories 205 kcal


  • 2 acorn squashes (1 pound each), about 4 cups cubed
  • 3 tablespoons reduced-fat butter or Smart Balance Light
  • ½ tablespoon fresh rosemary, chopped
  • 1 small onion, chopped
  • 1 garlic clove, minced
  • 2 carrots, chopped
  • 1 small sweet potato, peeled and cut into ½ inch cubes
  • 3 cups reduced-sodium chicken broth
  • ½ teaspoon salt
  • ¼ teaspoon white pepper or black pepper
  • 1 cup reduced-fat milk (2%)
  • 2-3 slices wheat sourdough bread, toasted and torn into pieces (if the slices are large, use 2 slices)


  • 3 ounces (¾ cup) reduced-fat mozzarella cheese, shredded


  • Cut the acorn squash in half lengthwise.  Remove and discard the seeds and fibers with a spoon, melon baler or grapefruit knife. Remove the squash from the shell and chop into chunks. Throw out the shells.
  • In a large nonstick pan, melt the Smart Balance Light or butter and stir in the rosemary. Cook for 1 minute until very fragrant. Add the chopped squash, onion, garlic, carrots and sweet potato. Cook over medium heat until softened (approx. 15 minutes).  Stir often.
  • Stir in the chicken broth, salt and pepper. Bring to a boil, reduce heat and simmer covered for about 20 minutes.  Cool slightly.
  • Transfer the soup in two batches to a food processor or blender.  Puree the squash mixture until very smooth (Be careful not to fill the blender more than halfway, otherwise it will overflow when you puree).
  • Transfer the pureed squash back into the pan.  Stir in the milk and bring just to a soft boil.
  • Season with more salt and pepper, if desired.
  • Preheat oven to 400 degrees.
  • Place 6 oven proof bowls on a baking sheet. Lay the torn bread in each individual bowl. Pour the soup into the bowls.  Sprinkle each with 2 tablespoons (½ oz) of cheese.
  • Bake for 10 to 12 minutes or until soup is thick and bubbly and the cheese is melted.
  • Serve at once.


Serving: 1.5cupsCalories: 205kcalCarbohydrates: 35gProtein: 8gFat: 5gSodium: 523mgFiber: 5gSugar: 7gPlus Points: 5
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