Carrot and Butternut Squash Soup

This velvety Carrot and Butternut Squash Soup is perfect for these cold Fall and Winter months. I love making this creamy soup in big batches to eat all Winter long! It is a great way to get your vegetables in while still eating something delicious and yummy! This homemade soup only requires 15 minutes of hands on time and can be on your table in less than an hour. 

There is something about a warm pot of soup on the stove during soup season. I like to have a variety of homemade soups on hand in my freezer at all times. A few of my other favorites are: Pumpkin Slow Cooker Soup, Instant Pot Turkey Soup, Cauliflower Leek Soup, and Butternut Squash Curry. If you are looking for a good cozy cocktail or mocktail to serve this recipe with, check out my Pear Cocktail Recipe.

Jump to:

• Why You Will Love This Recipe
• Simple Ingredients
• Substitutions and Variations
• Step By Step Instructions
• Equitment Needed
• Expert Tips
• Recipe FAQs
• Storage Instructions
• Other Healthy Soups You Will Love
• are you interested in a guide of my go to healthy alternatives?
• Carrot and Butternut Squash Soup

Why You Will Love This Recipe

• This vegan soup is also naturally dairy free, gluten free, soy free, refined sugar free, grain free, and Whole30 friendly. This soup can also be made autoimmune protocol (AIP) friendly as well. 
• You can enjoy this flavorful soup all year round by making it in a big batch and freezing it. 
• While this homemade soup already is loaded with fiber, you can add veggies and even fruits! Just about any roasted veggies would work, but the few that come to mind for me are sweet potatoes and apples.
• This homemade soup can last in the freezer for up to 6 months in a freezer-safe container. 
• This has become one of my go-to recipes in the Fall and Winter months!
• You can pair this delicious soup with just about anything and it only requires minimal ingredients you will likely already have on hand.
• This soup is kid friendly too, you can blend it a little less to make it a little thicker and kid friendly too.

Simple Ingredients

• Butternut squash: I prefer buying the pre-cubed kind. You can get it frozen in most grocery stores and some even have it fresh. Cutting a butternut squash is not easy so having it pre-cut makes life so much easier! You can also use a whole squash if you would prefer, that is just not my preference. 
• Large carrots: While large regular sized carrots will work, I like buying the baby carrots. They cook a lot faster and you do not have to worry about chopping! If you do buy the large full size ones, you do not need to worry about peeling them, just wash them well and chop them. 
• White onion: White onions are great for all things sweet. Since we are going for a sweet yet savory taste in this soup, these sweet onions add a little bit of sweetness. 
• Coconut milk: This helps make this soup nice and creamy. I like coconut milk because it is nut free and gives the silky velvety flavor without adding much outside flavor. 
• Bone broth: While any kind of bone broth will work, I like Kettle & Fire brand. Chicken stock or chicken broth is my favorite but a beef or vegetable stock would work too. I get mine from Thrive Market. If you use my Thrive Market link, you can save on your first order. Thrive Market is my go to place for getting all of my pantry staples. 
• Garlic cloves: Garlic can really take a dish to a whole new level. This a must for the recipe! If you only have minced garlic, you can add the garlic in when you add the ingredients together on the stove top vs. roast the minced garlic. 
• Kosher salt and black pepper: For flavor. 
• Avocado oil-To help roast the veggies. 
• Fresh parsley/ red pepper flakes: To garnish. 

See the recipe card below with a full list of ingredients and measurements.

Substitutions and Variations

• Coconut milk: While coconut milk is my go to dairy free milk, you can also use regular milk or other dairy free options like almond milk or oat milk.
• Apples: Although this recipe has a lot of natural sweetness, If you want a sweeter soup and love the way roasted apples taste like I do, you can add apples to this soup. You would just roast them with the vegetables and without the skin on then pure them. Any kind of sweet apple would work, but green apples are my favorite.
• Crockpot: There is nothing better than coming home after a long day and having a meal already prepped and ready to go in your crockpot. If you want to cook this soup in the crockpot, I suggest sautéing the herbs, spices, onion and garlic beforehand then adding everything in the crockpot to cook on low for 8 hours. Sautéing the herbs and spices beforehand will give this soup so much more flavor.
• Instant pot/ pressure cooker: Just like the crockpot version above, I suggest sautéing the garlic, onions, salt and pepper beforehand then placing everything in the instant pot. Cook the soup on high pressure with the vent shut for 10 minutes, then allow then manually release the pressure. 

This recipe has not been tested with any other substitutions or variations. If you try something else out please let me know how it turns out in the comments below!

Step By Step Instructions

Oven roasting option

First, preheat the oven to 400 degrees F. Toss the chopped butternut squash, chopped carrots and chopped onion in a bowl with the avocado oil, salt and pepper. Lay the veggies out in a single layer on a baking sheet. If not everything fits on one baking sheet, use two. Roast the vegetables for 30 minutes, tossing the veggies at the 15 minute mark. Add the remaining ingredients to a pot on medium heat and add in the vegetables once they are done and bring to a boil. You can either use ab immersion blender or food processor to break up the vegetables.  

Equitment Needed

• Immersion blender or food processor: While I love using my food processor or vitamix blender when I bulk make soup because it is so much easier, I do not like putting boiling hot soup in there. If you are planning on eating this soup as you make it, I suggest using an immersion blender. 
• You can make this recipe in a regular soup stockpot, crockpot, instant pot or dutch oven.

Expert Tips

• Tip 1: If you prefer your soup a little bit chunky, use the immersion blender. If you prefer a thinner soup with a velvety texture, use the food processor. 
• Tip 2: If you are trying to get extra vegetables in (who isn’t?) sauté some spinach and add it into the soup!
• Tip 3: Buy the pre-cut butternut squash. This saves so much time in the kitchen! Because of a squashes odd shape, it can be incredibly difficult to cut which adds extra time. 
• Tip 4: If your sheet pans are known for sticking, you can lay down parchment paper before you roast your vegetables. 

Recipe FAQs

Storage Instructions

• Regardless if you are batch cooking this recipe to freeze it or if you are making it to eat for the week, it is super important that you allow the soup to completely cool before placing it in an air tight storage container.
• This recipe lasts for 4-5 days in the fridge or up to 6 months in the freezer.
• If you decide to freeze this soup, allow a little bit of extra empty space in the glass container for the soup to expand when it is frozen. If you fill it completely and freeze it, you risk the container shattering.

Other Healthy Soups You Will Love