Easy Carrot Butternut Squash Soup made from roasted carrots and butternut squash with onion, garlic, broth, and warming spices. Serve it with crusty bread, a salad, grilled cheese, roasted pork tenderloin, or stir in shredded chicken to make it a full meal.
This recipe was inspired by a savory butternut squash soup I enjoyed at a favorite restaurant. I learned that roasting the squash and adding warming spices like allspice helps deepen the color and build a richer flavor. I adapted the idea by adding roasted carrots for extra sweetness and depth.
I often blend this soup in a high-speed blender such as a Vitamix for a silky texture, but a regular blender or immersion blender works well too. Give it a try—you’ll love how comforting and bright this soup tastes.
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Why You’ll Love This Recipe
As the weather cools, rich roasted soups are especially satisfying. This carrot and butternut squash soup is smooth, naturally sweet from the veggies, and spiced just enough to be cozy without overpowering kids or picky eaters.
- Simple to make: Roast the vegetables, then blend with broth and spices.
- Minimal ingredients: Butternut squash, carrots, onion, garlic, broth, olive oil, and a few warm spices.
- Kid-friendly: Roasted carrots add a pleasant sweetness and the seasoning is mild—adjust to taste.
- Dairy-free base: The soup is creamy without heavy cream; for a richer finish, see the recipe variations below.
- Make-ahead friendly: Soup stores well in the refrigerator for a few days and reheats easily.
Dietitian Tips
Soups are an excellent way to increase vegetable intake, especially for children.
Tip 1 Encourage children to try one small bite without pressure. Repeated, relaxed exposure often helps kids accept new foods over time.
Tip 2 Let kids see adults enjoying the soup. Modeling positive eating behavior makes them more likely to try it themselves.
Recipe Variations
- Coconut milk: Replace part of the broth with coconut milk for a subtle coconut flavor and creamier texture.
- Maple syrup: Add a teaspoon or two of maple syrup for extra sweetness if desired.
- Smoother and richer: Reduce broth slightly or stir in plain yogurt, heavy cream, or extra coconut milk for a silkier mouthfeel.
- Ginger: A small amount of ground or fresh ginger brightens the flavor—add sparingly and taste as you go.
- Curry: A pinch of curry powder can give the soup an aromatic twist; add cautiously and adjust to taste.
Ingredient Notes
- Butternut squash: The star ingredient—rich in beta-carotene and fiber. Choose a squash that yields about 5 cups cubed for this recipe.
- Carrots: Two medium carrots or the equivalent in large carrots add sweetness and color.
- Onion and garlic: A yellow onion and fresh garlic cloves roast nicely and add savory depth.
- Broth: Low-sodium chicken broth adds savory flavor; use vegetable broth or water to keep the recipe vegan.
- Olive oil: Extra virgin olive oil works well; any neutral oil is fine, too.
- Spices: Ground allspice, nutmeg, salt, and black pepper provide warmth—ground cloves can substitute for allspice if needed.
- Fresh sage (optional): Tiny pieces of fresh sage as a garnish add an aromatic finish, but omit if texture is a concern for little ones.
How to Make Carrot Butternut Squash Soup
Quick overview: roast the squash, carrots, onion, and garlic until browned; blend with broth and spices until smooth; warm before serving. For full measurements and step-by-step directions, see the recipe card below.
- Arrange cubed butternut squash, carrot chunks, sliced onion, and garlic cloves on a rimmed baking sheet. Drizzle with olive oil and toss to coat.
- Roast in a preheated oven at 425°F on the top rack for about 30 minutes, until edges begin to brown.
- Transfer the roasted vegetables to a blender or pot. Add broth, salt, and spices.
- Blend with a high-speed blender, regular blender, or immersion blender until completely smooth. Reheat gently on the stovetop or in the microwave before serving.
Helpful Tips
- Because broth is cool, the roasted vegetables will be cooled when you add the liquid; warm the blended soup before serving.
- Butternut squash sizes vary. Smaller squash usually yield about five cups cubed; large squash may require scaling the recipe up.
- Time-saver: pre-cut butternut squash sold in produce sections reduces prep time.
- Roast the vegetables ahead and store them refrigerated until you are ready to blend for a quick finish.
- When blending hot liquids, start at low speed and increase gradually for safety.
- Don’t double the garlic or onion unless you double the entire recipe—tiny changes can shift the flavor balance.
- A high-speed blender that handles hot food gives the smoothest result, but an immersion blender works fine for smaller batches.
- If you blend a large batch in a blender, start with just enough broth to reach the blender’s safe fill line, then add the remaining broth after blending if needed, warming on the stovetop before serving.
Questions You May Have
Peel the squash with a good vegetable peeler, trim both ends with a sharp knife, cut it in half lengthwise, scoop out the seeds, then slice the flesh into strips and cube it. Take care when cutting—use a stable surface and a sharp knife.
Yes. Microwaving cooks the squash faster, but it won’t develop the same roasted flavor or color that oven roasting provides.
This soup pairs well with grilled cheese, cheese quesadillas, turkey or chicken wraps, salads, roasted pork or chicken, or as a side at a larger family meal.
Yes. Cool the soup to room temperature, transfer to a freezer-safe container, and freeze for up to three months. Thaw in the refrigerator overnight before reheating.
Related Recipes
- Lentil Carrot Soup
- Turkey Chili
More Easy Fall Recipes
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Easy Apple and Pear Crumble
-
Easy Pumpkin Waffle Recipe (from Scratch!)
-
Easy Whole Wheat Pumpkin Bread
-
Baked Oatmeal with Apples and Cinnamon
Did you make this butternut squash soup and love it? Please leave a comment and rating below—your feedback helps others find and enjoy the recipe.
Share a photo of your soup and tag @carrots.and.cookies on Instagram so the author can see your version.
📖 Recipe
Carrot Butternut Squash Soup
Kristi
10 mins
35 mins
45 mins
dinner, lunch
American
5 1 cup servings
112 kcal
Equipment
- High-speed blender (or regular blender or immersion blender)
- Sheet pan
- Good quality knife
Ingredients
- 5 cups Butternut squash About one small butternut squash, peeled, seeds removed, and cubed
- 2 Carrots Medium carrots, washed and cut into chunks
- ½ Yellow onion Sliced
- 2 cloves Garlic Fresh cloves, peeled
- 3 cups Broth Low-sodium chicken broth or vegetable broth
- 1 tablespoon Olive oil Extra virgin
- ¼ teaspoon Salt Sea salt or to taste
- ¼ teaspoon Nutmeg Ground
- ⅛ teaspoon Allspice Or ground cloves
- ⅛ teaspoon Black pepper
- 3 Sage leaves Optional, cut into small pieces for garnish
Instructions
-
Preheat oven to 425°F (220°C).
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Place cubed butternut squash, carrot chunks, sliced onion, and garlic cloves on a large sheet pan. Drizzle with olive oil, toss to coat, and add black pepper and a small pinch of salt.
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Roast on the top rack for about 30 minutes, until edges are browned and vegetables are tender.
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Transfer the roasted vegetables to a blender or to a pot for an immersion blender. Add the broth, remaining salt, nutmeg, allspice, and black pepper. Blend until completely smooth.
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Warm the blended soup on the stovetop over medium heat for a few minutes or microwave in short intervals until heated through. Store leftovers refrigerated and use within three days.
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Optional: garnish individual bowls with small pieces of fresh sage before serving.
Notes
- This recipe makes about 5 one-cup servings of soup.
- If your broth is very low in sodium, you may prefer to add an additional 1/4 teaspoon of salt—taste and adjust after blending.
- Taste the soup after blending and add more seasoning if needed. Seasoning preferences vary, so adjust to your family’s taste.
- Using pre-cut butternut squash cuts prep time by several minutes.
- To peel garlic easily, press a clove with the flat side of a knife and the skin should slip off.
- Good knives and a sharp peeler make preparing butternut squash much easier and safer.
- Because the broth cools the roasted vegetables, the blended soup should be warmed before serving. If using a blender that safely heats soup while blending, follow the blender manufacturer’s instructions for hot liquids.
Nutrition
Calories: 112 kcal
Carbohydrates: 22 g
Protein: 2 g
Fat: 3 g
Fiber: 4 g
Sugar: 6 g
Vitamin A: high
Vitamin C: moderate