Full of hearty veggies, sweet apples, and plenty of spice, this roasted butternut squash and carrot soup is the best quick and easy fall soup recipe! Made from scratch, it features a host of fresh produce and is topped off with coconut milk for a creamy, velvety texture and warm, comforting flavour you’ll love. Whip up a big batch to enjoy throughout the week! {Vegan & Gluten-Free}
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Carrot and Butternut Squash Soup with Coconut Milk
My family loves a tasty homemade creamy and comforting soup recipe, and I’m a big fan of meatless meals that are loaded with veggies. So, it’s no surprise that this butternut squash and carrot soup has been happening on repeat on our menu!
This cozy soup is loaded with fresh vegetables that are roasted to bring out their natural sweetness. Next, the roasted veggies are simmered on the stove with sweet apple and plenty of spices, which take it to a whole other level.
To make this butternut squash carrot soup even better, it’s then blended until smooth and topped off with a splash of coconut milk for an incredibly creamy consistency and rich flavour.
As a result, it’s the perfect weeknight dinner, especially after a long, chilly day. Plus, leftovers make for super delicious packed lunches or quick meals throughout the week!
For more hearty and filling soup recipes, check out my Sweet Potato Coconut Soup and Instant Pot Butternut Squash Soup!
Why We Love This Butternut Squash Carrot Soup
- Nutrient-rich: Loaded with veggies and fruit, this creamy butternut squash soup is a great source of fibre, vitamins, and nutrients like vitamins A and C. Additionally, since it’s made with coconut milk and no heavy cream, it’s completely plant-based, dairy-free, gluten-free and paleo-friendly to meet a large variety of dietary needs.
- Easy: This recipe comes together with simple steps to create out-of-this-world flavour.
- Make ahead: This carrot and butternut squash soup makes for a great meal prep recipe that you can prep ahead of time and store in the fridge or freezer to enjoy later.
Ingredient Notes
- Butternut squash: Sweet butternut squash forms the base of this soup, giving it tons of flavour and a vibrant colour.
- Veggies: Carrots, onion, and garlic add so much more additional flavour along with a host of extra nutrients and fibre.
- Oil: Just a touch of oil is used for roasting to help caramelize the veggies. I typically use extra-virgin olive oil, but you could also sub in canola oil.
- Broth: I use low-sodium vegetable broth to control the sodium in this soup. If you don’t require a vegetarian or vegan option, you can also sub in chicken broth.
- Apple: I love to incorporate apple for a pop of sweetness! Red apples like Fuji or Gala will have the sweetest taste, but any sweet apple can be used. You can also use granny smith apples for a more tart flavour.
- Flavour enhancers: Ginger, cumin, coriander, salt, and black pepper are included to add extra depth and a warm flavour.
- Coconut milk: Canned coconut is used to replace cream in this roasted butternut squash and carrot soup recipe. I prefer to use full-fat rather than lite coconut milk as it contributes a more robust flavour.
How to Make Carrot and Butternut Squash Soup – Step by Step
- Step 1 – Arrange the butternut squash, carrots, onion, and garlic on a non-stick baking sheet in a single layer, drizzle oil on top, and toss until they are well coated.
- Step 2 – Roast the veggies at 375 degrees F for 40-45 minutes or until they are tender, flipping halfway through.
- Step 3 – Transfer roasted vegetables to a large pot or dutch oven. Add the broth, apple, ginger, cumin, coriander, salt, and pepper, and bring the ingredients to a boil over medium heat. Then, reduce the heat to medium-low, cover, and simmer for 10 minutes, or until the apple is fork-tender.
- Step 4 – Remove the soup from the heat. Then, using an immersion blender, puree the soup until it’s smooth and no more chunks of vegetables remain. Pour in the coconut milk, and puree again until the soup has achieved a creamy and smooth texture.
- Step 5 – Divide into soup bowls and top with a drizzle of extra coconut milk and/or pumpkin seeds, if desired..
Keep scrolling to the recipe card below for the full printable butternut squash soup recipe!
Tips for the Best Roasted Butternut Squash Soup
- Cut up the butternut squash in advance for super easy meal prep. That way, when meal time rolls around, you just have to toss the diced squash in with the oil and roast. You can also purchase pre-cubed butternut squash for convenience.
- Use full fat coconut milk for an ultra creamy soup. Be sure to give the can a good shake before opening as it tends to separate.
- Use an immersion blender to easily blend the soup right in the pot. This is one of my all-time favourite kitchen tools! Just be sure to blitz the soup slowly at first to prevent the hot soup from splattering everywhere.
- If you don’t own an immersion blender, you can purée the soup in a regular blender or food processor. I recommend blending the soup in batches so the hot soup doesn’t explode out of the blender. You don’t want to burn yourself…or have it splatter all over the kitchen!
Storage & Reheating Guidelines
Refrigerator: This is a great option to make ahead for the week! Once cooled, leftover carrot and butternut squash soup with coconut milk can be transferred to an airtight container and stored in the fridge for up to 5 days.
To freeze: Transfer your fully cooled soup to a freezer-safe container or portioned out in these Souper Cubes where it can be stored for up to 3 months.
To reheat: When you’re ready to eat, let your creamy butternut squash soup thaw in the fridge overnight. Then, warm it on the stovetop over medium-low heat until your desired temperature has been reached, stirring occasionally. You could also heat your leftovers in the microwave in intervals of 30-seconds. Just be sure to keep your soup covered, and stir in between!
Recipe FAQs
Roasted butternut squash soup has a mild, slightly sweet flavour similar to that of pumpkin. Thanks to the spices and apple, this recipe also has sweet and warm undertones!
Sure! However, you’ll want to roast it at a higher temperature (400-450 degrees F) to achieve the same results.
Yes, it can be a great healthier option! Made with wholesome ingredients, butternut squash carrot soup packs in a full serving of veggies along with plenty of fibre, vitamins, minerals and antioxidants to keep you nourished and satisfied.
Yes! To freeze your soup, let it cool completely to room temperature. Then, transfer it to an airtight container, and store it in the freezer for up to 3 months.
Toppings for Butternut Squash Soup
Of course, this roasted butternut squash soup with coconut milk is delicious as it is. However, I love to serve it with a topping or two for even more flavour and a little extra texture. Some of my favourite options include:
- Toasted pepitas
- Bacon
- Chives
- Sautéed apples
- Sour cream or Greek yogurt (or sub in dairy-free yogurt)
- Crème fraîche
- Green onions
- Fresh herbs
- Cheese crumbles
- Croutons
- Granola
- Roasted Chickpeas
What Goes With Butternut Squash Soup
This delicious soup can easily be served on its own for a satisfying meal. However, it also pairs well as an appetizer or side dish with a variety of main courses.
Try serving it alongside a salad, wrap, or even air fryer boneless turkey breast, and of course, you can’t forget a side of crusty bread for dipping!
Recipe Variations
- Add different veggies: Try sweet potato or parsnip.
- Switch up the flavour: Instead of apple, try freshly squeezed orange juice.
- Add additional spices: Include a dash of chili powder, curry powder, cayenne pepper, or Thai red curry paste to kick up the heat.
More Healthy Soup Recipes
- Pumpkin Chicken Soup
- Easy Instant Pot Pumpkin Soup
- Low-Carb Cauliflower Soup
- Roasted Sweet Potato Soup
- 3-Bean Chili Recipe
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Roasted Butternut Squash and Carrot Soup
Ingredients
- 2 pounds butternut squash cut into 1 inch cubes
- 3 large carrots sliced into 1 inch slices (about 1 pound carrots)
- 1 medium onion cut into large chunks
- 2 garlic cloves left whole
- 1 tablespoon olive oil
- 3-4 cups reduced-sodium vegetable broth
- 1 medium apple peeled and diced
- 1 tablespoon grated fresh ginger root
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon each salt and pepper
- 1 cup canned coconut milk (light or full fat)
Instructions
- Preheat the oven to 375 degrees F. Place butternut squash, carrots, onion and garlic on a non-stick baking sheet in a single layer. Drizzle with oil and toss with your hands until the vegetables are coated with oil.
- Roast uncovered for 40-45 minutes or until vegetables are tender, flipping halfway through the cooking time.
- Transfer roasted vegetables to a large saucepan. Add broth, apple, ginger, cumin, coriander, salt and pepper. Bring to a boil. Reduce heat to medium low, cover and simmer for 10 minutes, or until apple is fork tender.
- Remove soup from heat. Using an immersion blender, puree soup until smooth and no more chunks of vegetables remain. Pour in coconut milk and puree again until creamy.
- Divide into bowls and serve warm with a drizzle of extra coconut milk and/or pumpkin seeds, if desired.
Notes
- Cut up the butternut squash in advance for super easy meal prep. That way, when meal time rolls around, you just have to toss the diced squash in with the oil and roast. You can also purchase pre-cubed butternut squash for convenience.
- Use full fat coconut milk for an ultra creamy soup. Be sure to give the can a good shake before opening as it tends to separate.
- Use an immersion blender to easily blend the soup right in the pot. Just be sure to blitz the soup slowly at first to prevent the hot soup from splattering everywhere.
- If you don’t own an immersion blender, you can purée the soup in a regular blender or food processor. I recommend blending the soup in batches so the hot soup doesn’t explode out of the blender.
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