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 flavor 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 creamy and comforting soup recipes, and I’m a big fan of meatless meals that are loaded with veggies. So, it’s no surprise that this roasted butternut squash and carrot soup has been on repeat on our menu. It’s our new favorite soup!
This cozy soup is loaded with fresh vegetables, roasted to bring out their natural sweetness. Next, the roasted veggies are simmered on the stove with sweet apples and plenty of spices, which take it to another 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 flavor.
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 Easy Butternut Squash Soup Recipe
- 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: When I say easy, I mean it! This comforting soup recipe has three basic steps: roast, simmer, then blend. It’s mostly hands-off, but tastes like you’ve been cooking all day!
- 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 flavor and vibrant color.
- Veggies: Carrots, onion, and garlic add so much more flavor and a host of extra nutrients and fiber.
- 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 canola oil.
- Veggie broth: I use low-sodium vegetable broth to control the sodium in this soup. If you aren’t making vegan butternut squash soup, you can also sub in chicken broth. Homemade stock is a nice touch and a great way to use up leftover veggie scraps!
- 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 flavor.
- Seasonings: Ginger, cumin, coriander, kosher salt, and black pepper are included to add extra depth and a warm flavor.
- 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 flavor.
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!
Expert Tips
- 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.
- 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!
- For easy clean-up, line the baking sheet with parchment paper before roasting the veggies.
- The apple, squash and roasted carrots are quite sweet as is, but if you want more sweetness, add a drizzle of maple syrup to taste.
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!
Recipe FAQs
Roasted butternut squash soup has a mild, slightly sweet flavor 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 fiber, vitamins, minerals and antioxidants to keep you nourished and satisfied.
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 flavor and a little extra texture. Some of my favorite options include:
- Toasted pepitas
- Bacon
- Chives
- Sautéed apples
- Sour cream or Greek yogurt (or sub in dairy-free yogurt)
- Extra drizzle of coconut milk
- 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 you might want to add in some extra protein on the side. It pairs well as an appetizer or side dish with a variety of main courses.
Try serving it alongside this kale beet salad or cruciferous crunch salad, this vegan falafel wrap or healthy turkey wrap, or even this air fryer boneless turkey breast. Of course, you can’t forget a side of crusty bread (or this healthy cornbread) for dipping!
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. You can also simmer chunks of fresh ginger for a bright, cleansing warmth.
- 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
- Pumpkin Chicken Soup
- Easy Instant Pot Pumpkin Soup
- Low-Carb Cauliflower Soup
- Roasted Sweet Potato Soup
- 3-Bean Chili Recipe
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.
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!