This cozy carrot and butternut squash soup is super creamy, packed with comforting flavors, and easy to make in just one pot. It’s a healthy, dairy-free, vegan dinner made without heavy cream!
Easy one pot butternut squash and carrot soup
It’s officially cold weather season, which means I’m breaking out all my cozy recipes. From easy dairy-free tomato soup to my top-rated parmesan kale tortellini soup—this carrot and butternut squash soup is next level and will quickly become a favorite!
This one-pot soup is creamy and rich, yet light and healthy. You’d never guess it’s a lightened-up, vegan, dairy-free, and gluten-free version of the classic butternut squash soup.
What makes this recipe the best? First, it skips the heavy cream and uses coconut milk for that creamy texture. Second, there is no need to roast the butternut squash or carrots beforehand, saving you 45 minutes!
This carrot and butternut squash soup is easy to make, flavorful, and rich. We love serving it with garlic bread, roasted chicken, or these delicious homemade. I cannot wait to hear what you think!
It’s easy, flavorful, and perfect with garlic bread, roasted chicken, or homemade sourdough croutons. I can’t wait to hear what you think!
Why you'll love this soup recipe:
- Cozy & Comforting: Butternut squash and carrots combine for a warm, satisfying meal.
- No Oven Needed: Skip the roasting step—no need to bake the squash beforehand!
- Nutrient-Packed: A healthy option that’s full of flavor without sacrificing taste.
- No Heavy Cream: Creamy coconut milk takes its place for a lighter, dairy-free version.
- Easy to Make: With simple steps, it’s perfect for beginners and seasoned cooks alike.
- One Pot: Minimal mess and no fuss—everything comes together in one pot.
- Freezer-Friendly: Make extra and freeze for quick meals on busy days.
- Gluten-Free & Vegan: A great option for everyone, regardless of dietary preferences.
- Try this cozy pumpkin sweet potato soup or this roasted butternut squash pasta sauce next!
The ingredients you'll need
This easy carrot and butternut squash soup is made with healthy, gluten-free, and vegan ingredients—no heavy cream is needed! Here’s what you’ll need:
- Olive Oil: For sautéing the veggies. You can swap for avocado oil, butter, or coconut oil.
- Butternut Squash: Adds sweetness and a creamy texture. Use a whole squash, pre-cut, or frozen cubes.
- Carrots: For earthy flavor and extra color. I used large carrots, but baby carrots work, too!
- Onion: A white onion adds savory depth, but yellow or sweet onions are great alternatives.
- Garlic: Fresh garlic is best, but 1 to 1.5 teaspoons of garlic powder works in a pinch.
- Celery: Just chop up a few ribs.
- Bay Leaf: Adds flavor while simmering. Don’t forget to take it out before blending!
- Cayenne Pepper: Optional for a little kick.
- Paprika: Gives a subtle smoky, sweet note.
- Salt & Black Pepper: Season to your liking.
- Vegetable Broth: Forms the base. I recommend low-sodium to control salt.
- Coconut Milk: Instead of heavy cream, use light or full-fat coconut milk for that creamy finish.
How to make carrot and butternut squash soup
This one-pot carrot and butternut squash soup is so easy to make. It's creamy, rich, cozy, and so flavorful. Here are step-by-step instructions with pictures for visual reference:
Step One: Heat olive oil in a large pot. Add chopped onion and celery with a pinch of salt. Sauté for 5-10 minutes until soft, then add minced garlic and cook for another 30 seconds until fragrant.
Step Two: Add sliced carrots and cook for about 5 minutes, letting them soften a bit.
Step Three: Then, toss in cubed butternut squash, bay leaf, cayenne pepper, paprika, salt, and black pepper. Give everything a good stir.
Step Four: Pour in 5 cups of vegetable broth and stir to combine. Bring to a boil, then reduce heat to medium-low and simmer for 20-30 minutes, until the carrots and squash are tender. Don’t forget to remove the bay leaf!
Step Five: Blend the soup until smooth using an immersion blender or a high-speed blender (do it in batches if needed).
Step Six: Stir in half a can of coconut milk for creaminess, adjusting to your taste. Reserve some for garnishing when serving.
Finally, taste your delicious soup and adjust the seasonings as needed. Enjoy!
Easy recipe tips:
- Prep Ahead: Peel and chop the butternut squash and carrots ahead of time for quick assembly. Store them in an airtight bag in the fridge for up to 4 days—perfect for meal prep!
- Make It Creamy: For the creamiest soup, go with full-fat coconut milk. Start with half a can and add more after tasting to get it just right.
- Use an Immersion Blender: Keep things tidy by using an immersion blender right in the pot. If you use a regular blender, just remember to blend in batches to avoid spills!
- Fresh Garlic Wins: Freshly minced garlic has the best flavor—way better than garlic powder!
- Get Creative with Garnishes: Have fun with garnishes! Try drizzling balsamic glaze, adding more coconut milk, or topping with Greek yogurt, sourdough croutons, or toasted pumpkin seeds for extra texture and flavor.
- Storage Tips: This soup keeps well in the fridge for up to 5 days or can be frozen for up to 3 months. Just let it cool completely before transferring to airtight containers.
What to serve with butternut squash soup:
- Crusty Baguette or Garlic Bread (gluten-free garlic bread if needed)
- Side Salad: try this orzo salad or this kale crunch salad. You can even make a simple cranberry walnut or apple walnut salad.
- Grilled Cheese Sandwich
- Quinoa, Rice, or Farro
- Roasted Vegetables: try these balsamic maple brussel sprouts or this air fryer broccolini
- Toasted Pumpkin Seeds
- Potatoes: Crispy fingerling potatoes, air fryer smashed potatoes, or these cheesy scalloped sweet potatoes.
- Stuffed Mushrooms or Peppers: try turkey kale quinoa stuffed peppers
- Chicken: This adds protein to the meal (try this balsamic feta stuffed chicken or these air fryer chicken thighs)
Frequently Asked Questions
Should I peel the butternut squash?
Since we are not roasting the squash before making the soup, I highly recommend removing and peeling the butternut squash skin.
Can I use frozen butternut squash and carrots?
Yes! Frozen veggies work well for this recipe and save you some prep time.
Can you taste the coconut milk?
No, the coconut milk has a very faint flavor in the soup. The primary flavors come from the squash, garlic, and bay leaf.
What if I don’t have coconut milk?
Unsweetened almond or cashew milk is a great substitute for coconut milk in soup. It provides a creamy texture and a subtle nutty flavor. This also keeps the soup vegan.
Can I make this soup ahead of time?
Yes! You can prepare the soup a day in advance. Just store it in the refrigerator and reheat when you’re ready to serve.
How to store, freeze, and reheat butternut squash soup:
Storing: Let your soup cool, then transfer it to an airtight container. It’ll stay fresh in the fridge for up to 4 days.
Freezing: For longer storage, cool the soup completely. Then, pour it into a freezer-safe container, leaving some space for expansion. Don’t forget to label it with the date! You can freeze it for up to 3 months.
Reheating: When you’re ready to enjoy it, gently warm the soup on the stovetop, stirring occasionally. If you’re in a hurry, microwave it in short intervals (about 45 seconds at a time) to avoid splattering and burning. Keep an eye on it to maintain that creamy texture!
If you loved this recipe, try these cozy recipes next!
- Pumpkin Sweet Potato Soup
- Cauliflower Leek Potato Soup
- Healthy Tomato Soup
- Greek Chickpea Soup
- Roasted Butternut Squash Pasta
- Butternut Squash Chickpea Curry
- Crispy Butternut Squash Cubes
Did you make this recipe?
If you make this recipe, be sure to comment and rate it down below. Also, don't forget to tag me @healthfulblondie on Instagram and use the hashtag #healthfulblondie so I can see your delicious creation and share it with my followers!
📖 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!
Notes
Nutrition
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