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! It’s naturally sweet with a velvety creaminess from the roasted veggies and coconut milk. The perfect warm and cozy soup! {Vegan & Gluten-Free}
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Best Butternut Squash Carrot Soup with Coconut Milk and Apple
If you want to know the secret to amazing butternut squash soup, it’s the roasting process. Don’t get me wrong – carrots and squash are great on their own, but roasting concentrates their flavor and brings out their natural sweetness.
Yes, it’s an extra step, but believe me, it is so worth it. Those roasted veggies will plump up in the broth with ginger, apple, and plenty of spices.
Then, you just blend until creamy and serve. We love it with a nice, crusty grilled cheese on those cold nights. Definitely the best way to serve up more veggies!
For more hearty and filling soup recipes, check out my Sweet Potato Coconut Soup, Healthy Crockpot Potato Soup and Instant Pot Butternut Squash Soup!
Before You Get Started
- 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.
- This is a recipe where an immersion blender really shines. If you don’t own one, you can purée the soup in a regular blender or food processor, but be sure to do it in batches. Otherwise, the hot soup can explode out of the blender. You don’t want to burn yourself…or have it splatter all over the kitchen!
Key Ingredient Notes
- Butternut squash: I typically use fresh, but you can sub in frozen butternut squash cubes in a pinch.
- Low-sodium vegetable broth: If not vegan, feel free to use chicken broth instead. Homemade stock is a nice touch and a great way to use up leftover veggie scraps!
- Apple: I typically use Gala apples, but any type of apple will do.
- Seasonings: Ginger, cumin, coriander, kosher salt, and black pepper are included to add extra depth and a warm flavor.
- Full-fat canned coconut milk: You can use light coconut milk as well, but it will result in a less creamy soup.
Dietitian’s Note:
Loaded with veggies and fruit, this creamy butternut squash soup is a great, low-calorie source of fiber and vitamins, like vitamins A and C. These can support immune health, eye health, and due to their antioxidant properties, reduce overall inflammation.
One serving is under 230 calories and has 7 grams of fiber, which makes this one of the best tasting ways to help meet your daily fiber goals.
How to Make Roasted Carrot and Butternut Squash Soup
- Step 1 – Arrange the butternut squash, carrots, onion, and garlic on a large baking sheet (either non-stick or lined with parchment paper) 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 mixture until it’s smooth and no more chunks of vegetables remain. Pour in the coconut milk, and puree again until the soup is creamy and smooth. Taste the soup, and adjust the salt and pepper if needed.
- Step 5 – Divide into soup bowls and top with a drizzle of extra coconut milk and/or pumpkin seeds, if desired.
Scroll to the recipe card below for the full printable recipe!
Storage & Reheating Guidelines
Refrigerator: This is a great option to make ahead for the week! Once cooled to room temperature, leftover soup 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!
Optional Toppings
Of course, this roasted squash carrot soup is rich, creamy, and satisfying all on its own. However, I love to serve it with a topping or two for even more flavor and a little extra texture. Some of my favorite garnishes include:
- Toasted pepitas
- Bacon
- Fresh herbs (chives, cilantro, green onion, thyme)
- Sautéed apples
- Sour cream or Greek yogurt (or sub in dairy-free yogurt)
- Extra drizzle of coconut milk
- A drizzle of maple syrup
- Crème fraîche
- Goat cheese crumbles
- Sourdough croutons
- Granola
- Roasted chickpeas
What Goes With Butternut Squash Carrot Soup
This delicious soup can easily be served on its own for a satisfying meal, however you might want to add in some extra protein on the side. Of course, you can’t forget a side of crusty bread (or this almond flour cornbread) for dipping!
I often like to make a soup sandwich combo with a Mediterranean veggie sandwich or vegan falafel wrap on the side.
Or, add a side salad. This kale and beetroot salad has similar flavors and is a great option.
For special occasions, you may even want to serve this as an appetizer or a side dish alongside this turkey breast roast recipe or apple brie chicken.
Recipe Variations
- Add different veggies: Try sweet potato or parsnip. You can also replace the butternut squash with any type of winter squash, like Red Kuri, Blue Hubbard, and more.
- Switch up the flavor: 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.
- Drizzle with oil: If you have walnut or hazelnut oil in your pantry, try adding a little drizzle on top for a nutty flavor.
More Healthy Soup Recipes
If you want more healthy, dietitian-approved soup recipes to make for your family, you’re in the right place!
This Thai Pumpkin Curry Chicken Soup is so simple, yet rich, creamy, and full of warmth.
If you have some canned or homemade pumpkin puree around, this Instant Pot Pumpkin Soup couldn’t be easier (or more
And just like this recipe, you can start by roasting sweet potatoes then simmering them in broth with spices to make the best Roasted Sweet Potato Soup. The maple glazed walnuts take it over the top!
Did you make this recipe? Scroll down to leave a star rating and review!
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.
Nutrition
This recipe was originally posted in November 2022 and was updated in September 2024 to include more helpful tips. The text, formatting and some photos were updated again in February 2026.
I made this soup tonight. Absolutely delicious, so flavourful!
So happy you enjoyed it! Thanks for taking the time to leave a rating and review :)
Sounds wonderful!
What can be subbed for rhe coconut milk as we don’t care for it?
Thanks
You could probably use evaporated milk, or cream if you don’t require a dairy-free option. Almond milk might work for a dairy-free version, but it might not be as rich and creamy. Let me know how it goes it you decide to experiment with a different milk!