Butternut Squash Carrot Soup

Published: Jan 15, 2014 · Modified: Sep 6, 2024 by Rebecca Pytell · This post may contain affiliate links.

This delicious Roasted Butternut Squash Carrot Soup is the perfect cozy meal for fall and winter! Healthy and nutritious, this easy soup is naturally vegan, gluten-free, and low-carb. It's silky smooth and creamy without any cream; sweet and savory with just 3 ingredients and seasonings!

When the cold weather arrives, so does the need for a bowl of warm, creamy, flavorful soup! What better way to celebrate soup season than with a soup that celebrates fall and winter produce? This all-veggie soup is made with roasted butternut squash, carrots, onion, and seasonings! The natural sweetness of the roasted butternut squash and carrots with the caramelized onion and savory spices makes this creamy soup the perfect healthy comfort food!

Is Butternut Squash Soup Healthy?

This one is! You don't need any heavy creams or butter in this ultra-creamy butternut squash soup! Plus, you're adding in even more veggies by including whole carrots and onion! It's a nutrition powerhouse! Low-calorie and low-carb, it's the perfect soup for when you need something cozy and comforting without all the heaviness. This from-scratch recipe is:

Gluten-Free
Vegan & Vegetarian
Allergy-free (Dairy-Free, Soy-Free, Egg-Free, Nut-Free, Peanut-Free, Wheat-Free, Sesame-Free, Corn-Free, Coconut-Free)
Grain-Free, Paleo, Low-Carb
Healthy & Budget-Friendly
Quick & Easy Lunch, Dinner, or Side Dish
Great for Meal Prep & Freezer-Friendly

Ingredients You Need

Butternut Squash: I used two medium-sized butternut squashes. By roasting the squashes, you release the natural sugars in the squash making the soup sweet and delicious!
Carrots: Whole carrots (peeled or unpeeled), also add a natural sweetness to the soup, along with vitamins and minerals!
Onion: The onion gets roasted along with the other veggies which brings out a nice caramelized flavor and natural smokey savoriness!
Seasonings: My secret ingredient in this smokey butternut squash soup is smoked paprika! This soup is sweet, savory, and smokey so it hits all the tastebuds! Other seasonings that are included are white pepper, garlic powder, and cumin! You can also add in dried herbs like parsley, oregano, rosemary, sage, basil, or thyme! Make it spicy with extra pepper or a dash of hot sauce.
Water: A few cups of water are what transform the blended-up roasted veggies into an actual soup! If you prefer to use vegetable broth you totally can, but it's unnecessary since the soup base is veggies already!

How To Make Butternut Squash and Carrot Soup

Give the carrots and onions a rough chop and slice the squash in half, scooping out the seeds, before placing them on a baking sheet to roast. You can place the scooped-out and rinsed-off seeds in the oven along with the veggies to roast. Season with cinnamon and use them as a topping for the soup, if desired.
Roast the butternut squash, carrots, and onions in the oven for about an hour, until very soft and fragrant. You'll need to remove the seeds sooner, after about 10 minutes or so.

Remove the veggies from the oven and place the onion and carrots directly in your blender. Scoop out the squash flesh from the butternut squash skin and add it to the blender. You may need to do two batches if you have a small blender.
For one batch, blend the veggies with 2 cups of water and the seasonings. Once you have enough space in the blender, add the last 2 cups of water. Blend until the soup is creamy and completely smooth.

Serving Suggestions

This light but filling soup can be served for lunch, dinner, or in a small bowl as a side dish or appetizer! Top your soup with the roasted cinnamon butternut squash seeds or a dollop of vegan sour cream for some tang! Don't forget a piece of gluten-free garlic bread, cornbread, jalapeno cornbread, or maybe some air-fried green beans or Brussels sprouts!

Storage and Freezing Instructions

To Store: You can store the leftover soup in a closed container in the fridge for up to 7 days.
To Freeze: Once the soup has cooled, you can freeze the soup in individual containers, leaving at least an inch of space from the top for expansion, or flat in Ziplock freezer bags. Frozen soup will be best used within 6 months.
To Defrost and Reheat: Take the container(s) out of the freezer and allow the soup to thaw in the fridge overnight (if defrosting bags of soup, place the bags in a bowl in case of leakage). Reheat the soup in a pot on the stove over medium-low heat. You can also slowly reheat individual portions in the microwave (place a paper towel over the top of the bowl to prevent splatter.

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