This butternut squash and carrot soup is smooth, cozy, and full of your favorite warm fall flavors. It's done in just 30 minutes with roasted carrots, butternut squash, onions, & simple spices.
As a gluten-free food blogger, I focus on creating recipes with simple, whole ingredients & a lighter approach. I tested and refined this carrot and butternut squash soup to create a naturally creamy texture with balanced sweetness and spice.
A Quick Look At The Recipe
- Total Time: 30 minutes
- Recipe Difficulty: Easy
- Cooking Method: Roasting & Blending
- Main Ingredients: Carrots, Butternut Squash, Garlic, Vegetable Stock
- Dietary Info: Gluten-Free, Vegan, Vegetarian, Low Calorie
- Serves: 6
- Calories: 101 per serving
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So creamy. So good! 10/10
- kim
This butternut carrot soup gets its silky texture by roasting vegetables at high heat, which caramelizes their natural sugars, intensifies the flavor, and creates a creamy base without heavy whipping cream.
If you love cozy fall soup recipes, try my Chicken Piccata Soup or Asian Chicken Noodle Soup.
Why You'll Love This Recipe
- Quick Prep: Frozen butternut squash cuts prep time by 15 minutes.
- Budget-Friendly: Costs under $8 to make a full pot serving 6 people.
- Naturally Creamy: No dairy needed; vegetables create a smooth texture when blended.
- Meal Prep Friendly: Freezes beautifully for up to 3 months.
- Flexible Toppings: Customize with Greek yogurt, toasted seeds, or fresh herbs.
- One-Pan Meal: Everything roasts together on a single sheet pan.
Key Ingredients
- Frozen Butternut Squash: Pre-cut cubes save time, and roasting them brings out their natural caramelized sweetness, making this soup taste like it's simmered for hours.
- Large Carrots: Create the soup's signature orange hue and naturally sweet, roasted vegetable flavor base.
- Fresh Garlic Cloves: Roasting whole garlic mellows its sharpness into a soft, caramelized garlic flavor that adds depth without overwhelming the vegetables.
- Cumin & Oregano: This spice duo provides warm, savory notes that balance the vegetables' sweetness and prevent the soup from tasting one-dimensional.
- Fresh Lemon Juice: Acidity brightens the rich, roasted flavors.
Substitutions & Variations
- Vegetables: Replace the butternut squash with sweet potato. Carrots may be swapped for parsnips for a nuttier flavor.
- Liquid Base: Vegetable stock can be replaced with chicken stock. For added body and creaminess, replace 1 cup of the stock with coconut milk or use bone broth for a more robust, savory profile.
- Spices & Aromatics: Cumin and oregano create a warm, savory base, but they're easy to substitute. You can swap them for curry powder and fresh ginger for an Indian-inspired flavor. Or use cinnamon and nutmeg for a subtly sweet soup. Or add fresh ginger and turmeric for an anti-inflammatory boost.
- Acidity: Replace lemon juice with lime juice. It will add a sharper, fresher citrus note, especially good with coconut-based versions.
- Toppings & Finishes: Elevate the soup with pumpkin seeds, toasted pine nuts, golden raisins, fresh mint, cilantro, Greek yogurt, or a drizzle of coconut milk.
How To Make Butternut Squash and Carrot Soup
- Step 1: Preheat oven to 400°F (200°C). Add the chopped carrots, butternut squash cubes, chopped yellow onion, and whole garlic cloves to a large bowl. Drizzle with 2 tablespoons olive oil and season with 1 tablespoon cumin, 1 tablespoon oregano, 1 teaspoon salt, and 1 teaspoon black pepper. Toss to coat and roast on a large baking sheet for 25 minutes. Stir halfway. Cook until tender and lightly caramelized.
- Step 2: Transfer the hot roasted vegetables to a blender. Add the vegetable stock and lemon juice. Blend until completely smooth and creamy, working in batches if needed. Pour the blended soup into a pot over medium-low heat. Taste and adjust seasoning with more salt, pepper, or lemon juice. Heat through for 2-3 minutes.
- Step 3: Ladle the carrot and butternut soup into bowls and garnish with Greek yogurt, toasted pumpkin seeds, fresh herbs, a drizzle of olive oil, or your favorite salsa. Serve warm and enjoy!
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Expert Tips
- Don't skip the roasting: Boiling the vegetables produces bland soup. Roasting caramelizes natural sugars and creates a complex flavor that's impossible to replicate with stovetop cooking alone.
- Peel your garlic but keep it whole: Peeled cloves roast faster and blend smoothly, but keeping them whole prevents burning.
- Use a high-powered blender: Immersion blenders work but won't achieve the same ultra-smooth, velvety texture. A Vitamix or similar high-speed blender creates restaurant-quality consistency.
- Layer the seasoning: Season before roasting and after blending. The roasted spices develop toasted notes, while fresh seasoning brightens the final bowl.
Pairing Ideas
Try pairing this carrot squash soup with a few of my bread recipes! Make my gluten-free bread bowls or buckwheat bread for dipping! If you love the natural sweetness of roasted carrots, try my carrot fries with whipped feta.
Butternut Squash and Carrot Soup Frequently Asked Questions
Yes, but the texture will be chunkier. Use an immersion blender for smooth results, or mash thoroughly with a potato masher for rustic texture. A food processor works in a pinch; pulse until the desired consistency.
Absolutely. Use 1.5 pounds of fresh butternut squash, peeled and cut into 1-inch cubes. Roasting time remains the same, 25 minutes at 400°F until tender and caramelized.
Did you make this recipe?
Let me know your thoughts by leaving a comment and rating below. Also, share it on socials to let others know what you think! Be sure to tag @entirelyemmy so I can share your masterpiece with my followers! ✨
📖 Recipe
Butternut Squash and Carrot Soup
Ingredients
- 6 Large Carrots peeled & chopped
- 20 Ounces Frozen Butternut Squash
- 1 Large Yellow Onion chopped
- 5 Cloves Garlic
- 2 Cups Vegetable Stock
- 1 Lemon juiced
- 1 Tablespoon Cumin
- 1 Tablespoon Oregano
- 1 Teaspoon Salt
- 1 Teaspoon Pepper
Instructions
- Preheat oven to 400°F (200°C). Add the chopped carrots, butternut squash cubes, chopped yellow onion, and whole garlic cloves to a large bowl. Drizzle with 2 tablespoons olive oil and season with 1 tablespoon cumin, 1 tablespoon oregano, 1 teaspoon salt, and 1 teaspoon black pepper. Toss to coat and roast on a large baking sheet for 25 minutes. Stir halfway. Cook until tender and lightly caramelized.
- Transfer the hot roasted vegetables to a blender. Add the vegetable stock and lemon juice. Blend until completely smooth and creamy, working in batches if needed. Pour the blended soup into a pot over medium-low heat. Taste and adjust seasoning with more salt, pepper, or lemon juice. Heat through for 2-3 minutes.
- Ladle the carrot butternut squash soup into bowls and garnish with Greek yogurt, toasted pumpkin seeds, fresh herbs, a drizzle of olive oil, or your favorite salsa. Serve warm and enjoy!
Notes
- Don't skip the roasting: Boiling the vegetables produces bland soup. Roasting caramelizes natural sugars and creates a complex flavor that's impossible to replicate with stovetop cooking alone.
- Peel your garlic but keep it whole: Peeled cloves roast faster and blend smoothly, but keeping them whole prevents burning.
- Use a high-powered blender: Immersion blenders work but won't achieve the same ultra-smooth, velvety texture. A Vitamix or similar high-speed blender creates restaurant-quality consistency.
- Layer the seasoning: Season before roasting and after blending. The roasted spices develop toasted notes, while fresh seasoning brightens the final bowl.
Nutrition
Save This Recipe!
I'll email this recipe to you, so you can come back to it later!
Kim says
So creamy. So good! 10/10