This one-pot carrot and butternut squash soup is creamy, cozy, and full of flavor. Made with simple ingredients and a splash of coconut milk, it blends into silky comfort in under 45 minutes. Make it quickly in on the stovetop or roast the veggies for deeper flavor. Either way, it's a healthy, dairy-free soup you'll want on repeat all fall and winter!
A Quick Look At The Recipe
- ✅ Recipe Name: Carrot and Butternut Squash Soup (Creamy with Coconut Milk)
- 🕒 Ready In: ~45 minutes
- 👪 Serves: 4–6
- 🥕 Yields: About 6 cups soup
- 🍽 Calories: ~180 per serving
- 🥣 Main Ingredients: Carrots, butternut squash, onion, garlic, vegetable broth, coconut milk, spices
- 📖 Dietary Info: Gluten-free, dairy-free, vegan, healthy
- ⭐ Why You'll Love It: Creamy and cozy, two cooking methods (quick stovetop or roasted), naturally dairy-free, freezer-friendly, and perfect for fall and winter comfort.
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Now that the weather is getting chilly, it's officially soup season—and I'll admit it, I'm a total soup queen. Some of my favorites are my viral dairy-free tomato soup, easy pumpkin sweet potato soup, and hearty turkey lentil soup. However, this carrot and butternut squash version has quickly become my ultimate go-to, thanks to its creamy texture and comforting flavor.
What I love most is that it skips heavy cream—coconut milk makes it silky smooth and nourishing. I often make a big batch on Sunday for cozy lunches all week, and it's perfect paired with my crispy balsamic maple brussels sprouts and I love topping it with my homemade crispy air fryer pumpkin seeds.
Jump to:
- A Quick Look At The Recipe
- Why You'll Love This Recipe
- Ingredients You'll Need
- Easy Substitutions & Variations
- Need to substitute an ingredient?
- How to Make Carrot and Butternut Squash Soup (Step-by-Step)
- 1 Minute Video Tutorial
- Expert Tips
- Serving Suggestions
- Frequently Asked Questions
- Storage, Freezing, and Meal Prep Tips
- More Cozy Soup Recipes You'll Love
- 📖 Recipe
- 💬 Comments
⭐️⭐️⭐️⭐️⭐️
This soup was incredible! Cozy, flavorful, and felt so gourmet even though it was simple to make. It warmed us right up, and we'll definitely be making it again soon!
- Andrea
Why You'll Love This Recipe
- Creamy and cozy: Silky smooth, thanks to coconut milk, with no need for heavy cream.
- Cook it your way: Quick stovetop for busy nights or roast the veggies for a deeper, caramelized flavor.
- Simple and wholesome: Everyday veggies, pantry spices, and naturally gluten-free, dairy-free, and vegan.
- Make-ahead friendly: Freezer- and meal-prep approved for cozy lunches all week.
- Seasonal favorite: Perfect for chilly fall nights or holiday menus—serve with my Healthy Cornbread Recipe.
Ingredients You'll Need
- Butternut squash: Naturally sweet, creamy, and packed with vitamins A and C. Peel and cube it yourself for the best flavor, though pre-cut squash works if you're short on time.
- Carrots: Add extra sweetness and body while giving the broth a vibrant orange color. Peeling them helps the soup blend into an ultra-smooth texture.
- Onion, celery & garlic: The flavor base. Fresh garlic makes the flavor brighter and more aromatic.
- Vegetable broth: Choose a good-quality, low-sodium broth so you can control the saltiness. Chicken broth also works if you don't need it vegan.
- Coconut milk: Makes the soup luxuriously creamy and dairy-free. Full-fat coconut milk provides a richer texture, while light coconut milk maintains a slightly lighter consistency. If you don't want a strong coconut flavor, start with half and taste before adding more.
- Olive oil: For sautéing the aromatics. A drizzle at the end also adds a silky finish.
- Spices (paprika, cumin, cayenne, ginger): These warm spices take the flavor up a notch.
- Bay leaf: Infuses subtle herby depth as the soup simmers. Always remove it before blending.
- Salt & black pepper: Essential for balancing and bringing out all the flavors—season as you cook and taste again before serving.
Scroll to recipe card for quantities!
Easy Substitutions & Variations
- Roast the Veggies: If you have a little extra time, roasting the squash and carrots makes the soup richer and more flavorful. Toss them with olive oil, salt, and pepper, then roast at 400°F for 35–40 minutes, until golden, before adding them to the pot. You'll also love my roasted butternut squash pasta sauce.
- No coconut milk? Swap in heavy cream, half-and-half, or even Greek yogurt for creaminess (though it won't be dairy-free).
- Texture variation: Blend only half the soup, leaving the rest chunky for a more rustic feel.
- Add brightness: Stir in 1 tablespoon apple cider vinegar or a chopped apple to balance the natural sweetness.
- Add protein: Stir in cooked lentils, shredded chicken, or chickpeas to make it a heartier meal.
- Make it spicy: Add a pinch of cayenne, red pepper flakes, or curry powder for heat.
- Add other veggies: Sweet potato, roasted pumpkin, or parsnips make great swaps if you're short on squash or carrots—just make sure they're tender before blending.
- Fresh herbs: Try thyme, sage, or rosemary for extra cozy fall flavor.
Need to substitute an ingredient?
Ask AI for suggestions on how to substitute the particular ingredient.
How to Make Carrot and Butternut Squash Soup (Step-by-Step)
- Step 1: Sauté onion, celery, and garlic in olive oil until fragrant.
- Step 2: Add carrots and cook for a few minutes to soften.
- Step 3: Stir in butternut squash, bay leaf, and spices.
- Step 4: Pour in the vegetable broth and mix until well combined.
- Step 5: Bring to a boil, then reduce the heat to medium-low. Simmer for 20–30 minutes, until the carrots and squash are fork-tender. Remove the bay leaf.
- Step 6: Blend the soup until smooth using an immersion blender, or blend it in batches carefully with a high-speed blender.
- Step 7: Stir in half a can of coconut milk for creaminess, adding more to taste. Reserve a drizzle for garnish if desired.
- Step 8: Taste and adjust the seasonings. Serve hot, topped with pepitas and a swirl of coconut milk.
1 Minute Video Tutorial
Expert Tips
- Chop evenly: Cut the carrots and squash into similar-sized cubes so they cook at the same rate and blend silky smooth. I've learned this makes the soup much creamier.
- Coconut milk matters: Full-fat coconut milk makes the soup extra rich and luxurious, while light coconut milk keeps it lighter. I usually opt for full-fat options because they add more richness and keep me fuller for longer.
- Layer seasoning: Add a pinch of salt when sautéing onions, then taste again after blending for a balanced flavor.
- Meal prep win: This soup freezes beautifully for up to 3 months. I portion it into glass jars, just like I do with my cauliflower potato leek soup.
Serving Suggestions
This creamy carrot and butternut squash soup pairs well with bread, light salads, protein add-ons, and cozy toppings—here are my favorite serving ideas.
- Bread: Crusty sourdough, Air Fryer Garlic Bread, or my Homemade Sourdough Croutons.
- Salads: Light greens or my Crispy Potato Salad to balance the richness.
- Protein: Thin-Sliced Oven-Roasted Chicken Breast, salmon, or Air Fryer Turkey Burgers for a full meal.
- Toppings: Coconut cream swirl, toasted pepitas, croutons, or fresh herbs.
- Thanksgiving Side: It's perfect with my Healthy Almond Flour Cornbread and Crispy Balsamic Maple Brussel Sprouts for Thanksgiving or Friendsgiving!
Frequently Asked Questions
Yes—use cream, half-and-half, or Greek yogurt instead. If using yogurt, stir it in off heat to prevent curdling.
No, stovetop works fine, but roasting adds a deeper, caramelized flavor. Just roast at 400°F for 35–40 minutes before blending. Cook the onions and broth the same way.
Yes, frozen works well. Simmer a little longer and check that veggies are fork-tender before blending.
No. The coconut milk makes it creamy, but the flavor is very mild—I’m not a huge coconut fan myself and love it in this soup. If you’re sensitive, try light coconut milk or start with half. It’s the same trick I use in my popular dairy-free tomato soup.
For thicker soup, simmer uncovered for 5 minutes. To thin, stir in extra broth or water after blending.
Yes! Pressure cook on high for 8 minutes, then quick-release and blend.
Storage, Freezing, and Meal Prep Tips
- Fridge: Store cooled soup in an airtight container for up to 5 days. Let it cool completely before sealing to prevent condensation and sogginess.
- Freezer: Freeze in freezer-safe bags or containers for up to 3 months. Pro tip: freeze in single-serve portions so you can thaw only what you need.
- Reheating: Warm on the stovetop over medium heat, stirring occasionally, until hot. If it's too thick, add a splash of broth or water to loosen.
- Meal prep: This soup is perfect for make-ahead lunches and dinners. Portion into jars or containers, and keep toppings like pepitas or herbs separate until serving so they stay crisp.
More Cozy Soup Recipes You'll Love
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📖 Recipe
Carrot and Butternut Squash Soup
Ingredients
- 1 tablespoon olive oil
- 1 medium white onion, chopped
- 2-3 large celery ribs, chopped
- 2 large garlic cloves, minced
- 1 pound carrots, sliced into ½-inch coins
- 1 pound butternut squash, peeled and cubed
- 1 bay leaf
- ¼ teaspoon cayenne pepper, adjust for desired heat
- 1 teaspoon paprika
- Salt and black pepper, to taste
- 5 cups low-sodium vegetable broth
- ⅔ - 1 cup coconut milk, light or whole
Instructions
- In a large soup pot, heat the olive oil. Add the chopped onion and celery, and sauté with a pinch of salt for 5-10 minutes or until they become softened. Add the minced garlic towards the end and cook for 30 seconds to 1 minute until fragrant.
- Add the sliced carrots and cook for about 5 minutes, allowing them to start softening.
- Incorporate the cubed butternut squash, bay leaf, cayenne pepper, paprika, salt, and black pepper.
- Pour in the 5 cups of vegetable broth and stir to combine. Bring the mixture to a boil, then reduce the heat to medium-low and let it simmer for 20-30 minutes, or until the carrots and butternut squash pieces are very tender and easily fall apart when poked with a fork.
- Remove the bay leaf.
- Using an immersion blender or a high-speed blender (working in batches if necessary), blend the soup until it is very smooth.
- Stir in half of the can of coconut milk for creaminess. Adjust the amount of coconut milk based on your preference. You can reserve some for garnish when serving.
- Taste the soup and adjust the seasonings as needed. Top with pumpkin seeds or sourdough croutons. Enjoy!
Andrea says
This soup was incredible! Cozy, flavorful, and felt so gourmet even though it was simple to make. It warmed us right up and we’ll definitely be making it again soon!
Tati Chermayeff says
Yay! 😄 So happy you loved it—cozy, flavorful, and easy is the best combo. Definitely a soup worth making again!