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This soup is literally Fall in a bowl. SO cozy, flavorful and easy to make. Prep this soup at top of week and it can be eaten as meal coupled with a salad, eaten before meals to help fill up, and freezes really well for later on.


✔ 60 Minutes ✔ Weight Loss Friendly ✔ Gluten Free ✔ Oil Free ✔ Serves 4


2 medium acorn squash, cut in half and seeds scraped out

1 head garlic, top sliced off about a 1/4 inch

1 large yellow onion, roughly chopped

2 medium carrots, roughly chopped

1/4 teaspoon cayenne pepper

1/8 teaspoon nutmeg

2 sprigs fresh thyme

4 cups vegetable broth

Salt and freshly cracked pepper to taste

1. Preheat the oven to 400 F. Line a baking sheet with parchment paper.

2. Slice the squash in half, remove the seeds, and place face down on the baking sheet. Slice the top off of the garlic about a quarter of the way down to expose all of the individual garlic cloves, then place cut side down on the baking sheet along with the squash. Roast for 30 to 40 minutes until the squash is tender. Remove from the oven and let cool. Once cool, scoop out 2 and 1/2 cups of squash flesh and squeeze or peel out all the garlic from the head. Set aside.

3. In a large soup pot over medium heat add a 1/4 cup of water. Then add in the onion and carrots, stirring occasionally for 5 to 7 minutes. Stir in the cayenne, nutmeg, fresh thyme, squash, garlic, vegetable broth and bring to a boil. Then turn down the heat and simmer for 15 minutes, stirring occasionally.

4. Discard the thyme sprigs. Allow the soup to cool slightly, then transfer to a blender or use an immersion blender to bring the soup to a smooth and creamy consistency. Add salt and pepper to taste as desired.

NOTE: If desired, you can serve with a drizzle of cashew sour cream or coconut milk and a few raw pumpkin seeds.

Watch the video version here:

🌱 For more delicious, weight loss friendly recipes check out my cookbooks.

🌱 Work with me 1:1, I'd love to help you change your relationship with food, and reach your weight loss and wellness goals.

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