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Creamy Delicata Squash Soup with Toasted Pepitas

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This creamy delicata squash soup is the perfect welcome-to-fall dish. Roasted squash, sage, and a touch of maple syrup create a deeply flavorful, comforting bowl that’s naturally gluten-free and vegetarian.

Ingredients

Scale
  • 2 medium delicata squash (about 2 pounds total), washed, halved lengthwise, seeded, and sliced into ½-inch half-moons
  • 1 large yellow onion, chopped
  • 4 garlic cloves, smashed
  • 3 tablespoons olive oil
  • 6–8 fresh sage leaves
  • 4 cups low-sodium vegetable or chicken broth
  • ½ cup heavy cream or full-fat coconut milk
  • 1 tablespoon maple syrup
  • Salt and black pepper to taste
  • ⅓ cup raw pepitas (hulled pumpkin seeds)
  • Optional garnish: extra cream or coconut milk, crispy sage leaves, smoked paprika or cayenne

Instructions

  1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup.
  2. Wash the delicata squash well. Cut each squash in half lengthwise and scoop out the seeds with a spoon. Slice the halves crosswise into ½-inch (1.3 cm) half-moons.
  3. Toss the squash slices, chopped onion, smashed garlic cloves, and sage leaves with the olive oil, salt, and pepper on the baking sheet. Spread everything in a single layer. Roast for 25-30 minutes, flipping halfway through, until the squash is tender and the edges are browned and caramelized. The sage leaves should be crispy and dark green.
  4. While the squash roasts, heat a small skillet over medium heat. Add the pepitas and stir constantly for 2-3 minutes until they start to pop and turn golden brown. Remove from the pan immediately and set aside.
  5. Transfer the roasted squash, onion, garlic, and crispy sage to a large pot or Dutch oven. Reserve a few sage leaves for garnish if desired. Add the broth and maple syrup. Bring to a simmer over medium heat, then reduce the heat to low and cook for 5 minutes.
  6. Use an immersion blender directly in the pot and blend until completely smooth. If using a countertop blender, let the soup cool for a few minutes first, then blend in batches, filling the blender only halfway and holding the lid down with a towel.
  7. Stir in the heavy cream or coconut milk. Taste and adjust seasoning with more salt, pepper, or a splash of maple syrup if needed. If the soup is too thick, add a little more broth or water until it reaches your desired consistency.
  8. Ladle the soup into bowls. Top with the toasted pepitas, a few crispy sage leaves, and a swirl of cream. A pinch of smoked paprika adds a lovely smoky finish.

Notes

Don’t skip the roasting step—it gives the soup deep, caramelized flavor. Cut squash into even ½-inch pieces for even roasting. Toast pepitas in a dry pan, stirring constantly, as they burn quickly. Blend hot soup safely by venting the blender lid or blending in batches. Adjust consistency with additional broth. Season in layers, starting with salt before roasting and adjusting after blending. For a vegan version, use full-fat coconut milk instead of heavy cream.

Nutrition

Keywords: delicata squash soup, creamy squash soup, fall soup, vegetarian soup, gluten-free soup, roasted squash soup, pumpkin seed soup

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