Everyone will love this quick, easy one-pot carrot and butternut squash soup recipe! It’s super creamy, full of comforting flavors, and made dairy-free and vegan with light coconut milk. No one can tell it’s healthy or made without heavy cream!
Best butternut squash and carrot soup recipe
It’s officially cold weather season, which means I have every excuse to make all my cozy recipes. From this easy dairy-free tomato soup to this #1 ranked healthy chili recipe (turkey or chicken), to these chicken parm stuffed sweet potatoes. But, let me tell you, this easy carrot and butternut squash soup is next level and is sure to be one of your new go-to’s.
This homemade, one-pot butternut squash and carrot soup will not disappoint! It is super creamy and rich but also light and healthy. You’ll never be able to tell it is a lightened-up, vegan, dairy-free, and gluten-free version of a classic rich butternut squash soup.
There are two things about this recipe that make it the best. First, it has no heavy cream since we use coconut milk. Second, you don’t need to roast the butternut squash or carrots in the oven before making the soup. This literally will save 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 sourdough croutons. I cannot wait to hear what you think!
Why you’ll love this healthy recipe:
- Cozy: This soup combines butternut squash and carrots for a comforting and satisfying meal.
- No Oven Needed: Unlike most recipes, this soup doesn’t require you to roast the squash before making the soup.
- Good for You: Packed with nutrients, making it a healthy option without sacrificing taste.
- No Heavy Cream: Instead of cream, we use coconut milk!
- Easy to Make: Simple steps make it a go-to recipe for both beginners and pros.
- One Pot: No mess, no fuss. This soup is so easy to make.
- Freezer-Friendly: Make extra for busy days—just freeze and reheat.
- Your Way: Customize the spice level to suit your taste preferences.
- Gluten-Free & Vegan: This butternut squash carrot soup is great for all eaters.
- Try this cozy pumpkin sweet potato soup or this roasted butternut squash pasta sauce next!
Ingredients needed & substitutions
This super simple carrot and butternut squash soup calls for simple ingredients. This recipe is healthy, gluten-free, and vegan. There is no heavy cream needed! Here is a list of exactly what you will need to make this recipe:
- Olive Oil: To sauté the vegetables. You can also use avocado oil, butter, or coconut oil.
- Butternut Squash: Adds natural sweetness and a velvety texture. You can use a whole butternut squash, pre-cut butternut squash cubes, or frozen cubes.
- Carrots: They add some earthy notes and enhances the soup’s color. Lots of vitamin A, too. I used large carrots, but you can also use baby carrots.
- Onion: Use one white onion to add a savory depth of flavor. If needed, you can use a yellow or sweet onion.
- Garlic: Use fresh garlic for the best flavor. If needed, you can use 1 to 1.5 teaspoons of garlic powder.
- Celery: Simply cut up celery ribs.
- Bay Leaf: This adds so much flavor to the soup as it cooks. Make sure you remove it before blending!
- Cayenne Pepper: If you prefer a spicy soup, add cayenne. It is 100% optional.
- Paprika: Infuses a smoky and slightly sweet undertone to the soup.
- Salt and Black Pepper: Season to your taste preference.
- Vegetable Broth: Forms the soup’s base, imparting depth and richness. I recommend using low-sodium to control the salt levels.
- Coconut Milk: Instead of heavy cream, we use coconut milk. You can use light or full-fat coconut milk to make the soup super creamy.
Kitchen tools needed
Here is a list of kitchen utensils you’ll need to make this easy butternut squash carrot soup recipe:
- Cutting Board + Chef’s Knife
- Vegetable Peeler
- Large Soup Pot
- Wooden Spoon
- Immersion Blender or Blender
- Measuring Spoons and Cups
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:
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 are soft. Add the minced garlic towards the end and cook for 30 seconds to 1 minute until fragrant.
Then, add the sliced carrots and cook for about 5 minutes, allowing them to start softening.
Add 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. Then, 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.
Finally, taste the soup and adjust the seasonings as needed. Enjoy!
Recipe tips for home cooks:
- Prep Ahead: Peel and chop the butternut squash and carrots in advance for quicker assembly. This is great for meal prep because you can store them in an airtight bag in the fridge for up to 4 days.
- Creamier: Opt for full-fat coconut milk to achieve the creamiest soup. Star with 1/2 a can and add more after tasting.
- Immersion Blender: To minimize a cooking mess, use an immersion blender. You can also use a blender, but work in batches so your soup doesn’t spill.
- Use Fresh Garlic: Freshly minced garlic is much better than garlic powder. It has the best natural flavor.
- Garnish Creatively: Experiment with garnishes like balsamic glaze, coconut milk, Greek yogurt, sourdough croutons, or toasted pumpkin seeds for added texture and flavor.
What to eat with butternut squash soup:
Since this carrot and butternut squash soup is light and low in calories, here are some great serving suggestions:
- 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: butternut squash soup goes well with these crispy fingerling potatoes, air fryer smashed potatoes, or these cheesy scalloped sweet potatoes.
- Stuffed Mushrooms or Peppers: try these 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.
What’s the best way to peel a butternut squash?
Use a sharp knife to trim off the ends, peel the skin with a vegetable peeler, cut in half, scoop out the seeds, and then slice or dice as needed.
Can I use frozen butternut squash?
Yes, you can use frozen butternut squash for this soup. Simply add it directly to the pot in step three.
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’s the best substitute for 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.
What are some good garnishes for butternut squash soup?
Spruce up your butternut squash soup with a swirl of coconut milk, a drizzle of balsamic glaze, a spoonful of Greek yogurt, or a sprinkle of toasted pumpkin seeds. A pinch of fresh herbs or a dash of nutmeg works wonders, too!
Is this recipe vegan?
Yes, this butternut squash and carrot soup is vegan since we use coconut milk instead of heavy cream.
How to store, freeze, and reheat butternut squash soup:
Storing: To store butternut squash soup, let it cool, transfer it to an airtight container, and refrigerate for up to 4 days or freeze for longer storage.
Freezing: For easy freezing, cool the butternut squash carrot soup completely, transfer it to a freezer-safe container, leaving some space for expansion, and label it with the date before freezing for up to 3 months.
Reheating: For best results, when reheating, gently warm it on the stovetop, stirring occasionally, or microwave in short intervals to maintain its creamy texture. You can also use the microwave if you are in a rush. Reheat until warm in 45-second intervals so the soup doesn’t slatter or burn.
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!
Carrot and Butternut Squash Soup
- 1 tbsp olive oil
- 1 medium white onion, chopped
- 2-3 large celery ribs, chopped
- 2 large garlic cloves, minced
- 1 pound carrots, sliced into 1/2-inch coins
- 1 pound butternut squash, peeled and cubed
- 1 bay leaf
- ¼ tsp cayenne pepper, adjust for desired heat
- 1 tsp paprika
- Salt and black pepper, to taste
- 5 cups low-sodium vegetable broth
- ⅔ – 1 cup coconut milk, light or whole
- 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!
I only recommend products I love and use myself. In full disclosure, I may receive a small compensation for purchasing a product I recommend. Thank you for supporting Healthful Blondie!
Sharing is caring!