Our creamy butternut squash and carrot soup recipe is perfect for a chilly day this fall or winter. Made with roasted veggies, garlic, and onion, and blended with coconut milk and chicken broth for a velvety smooth finish, it’s the perfect recipe for soup season!
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There’s nothing we love more than a creamy homemade soup! Some of our favorites are Cream of Crab Soup and Creamy Chicken and Wild Rice Soup.
This butternut squash and carrot soup is definitely one of our favorite soup recipes for fall. From the roasted veggies which contribute intense, robust flavor, to the creamy texture from the coconut milk. It’s mmm mmm delicious! In our opinion, butternut squash is superior to pumpkin and has a little bit more soul to it too.
Butternut squash can be a bit intimidating due to its size and shape. However, using store-bought pre-chopped butternut cuts your prep time in half and is available at most grocery stores this time of year. If you want to use whole squash, keep reading for instructions on how to prepare it below.
This soup is our go to in the cooler fall months when we are craving a delicious soup using seasonal ingredients. Also, it’s probably an odd pairing, but we like to enjoy this soup with smoked sausage on the side like andouille. We think it adds a savory depth and a satisfying contrast to the creamy sweetness of butternut squash soup.
Fun Fact: Butternut squash originated in Central and South America and has been cultivated by indigenous peoples in these regions long before the arrival of Europeans. Pumpkins, on the other hand, originated in North America.
What we love about this recipe
- It’s full of roasted veggies: Squash, carrots, onion, and garlic are roasted in the oven resulting in a Maillard reaction which enhance and develop all of the savory, nutty, earthy flavors.
- It’s velvety texture: This comforting soup recipe has a smooth, velvety texture from the blended veggies and creamy coconut milk.
Ingredients
A full ingredient list with exact amounts can be found in the recipe card below.
- Butternut Squash: Provides a creamy texture and a natural sweetness. You can use other types of squash like acorn squash or pumpkin. To save time and effort, buy pre-cut butternut from the store. If using a whole squash, you would likely need about 2 to 3 medium to large fresh squashes.
- Carrots: Add an additional sweetness and a subtle earthiness. Baby carrots are fine to use. Sweet potatoes can also be an alternative.
- Yellow Onions: White onion, sweet onions, shallots, or leeks can be used as a substitute.
- Garlic: When roasted with the squash and carrots, it adds aromatic flavor. Use less if desired.
- Coconut Milk: Provides creaminess and a mild sweet flavor, enhancing the soup’s texture and richness. Coconut milk is also less likely to curdle or separate when heated, making it easier to incorporate into soups without fear of a grainy texture. Heavy cream or half-and-half can be used as alternatives.
- Chicken Broth: Adds a flavorful, savory base and depth of flavor to this soup. We love to make our own using Better Than Bouillon. Vegetable stock can be used if you want a vegan butternut squash and carrot soup.
- Roasted Pumpkin Seeds: Totally optional, but we like the crunchy texture and a nutty flavor.
Preparing Whole Squash
Preparing butternut squash involves peeling, seeding, and cutting it into cubes or slices before roasting.
- Peeling: Start by peeling the tough outer skin of the squash using a sharp vegetable peeler. This can be a bit challenging due to the firmness of the squash, so be careful and use a stable cutting surface.
- Cutting: Once peeled, cut the squash in half lengthwise. Scoop out the seeds and stringy pulp using a spoon. Then, cut the squash into cubes or slices as needed for your recipe.
- Storing: If you have leftovers, store it in an airtight container in the refrigerator for up to 5 days, or freeze it for longer storage.
How to Make Butternut Squash and Carrot Soup
Detailed instructions can be found in the recipe card below.
- Preheat your oven to 400°F. Toss chopped butternut squash, chopped carrots, chopped onion, and peeled garlic cloves with some oil in a roasting pan.
- Roast them for about 45 minutes until they’re nice and soft. Then, transfer everything to a big pot, add some coconut milk and chicken broth (or veggie broth), and let it boil on medium-high heat for about 5 minutes.
- Use an immersion blender (or a regular blender in batches) to puree the soup until it’s smooth. Be careful so that the hot liquids don’t splash everywhere.
- Season with salt and pepper, pour it into bowls, and garnish with roasted pumpkin seeds and a swirl of creamy coconut milk. Enjoy!
Recipe Tips
- Use Store-Bought Pre-Cut Butternut Squash: Buying pre-cut squash from the store is a convenient shortcut that makes prep work easier.
- Adjust Consistency: After blending, if the soup is too thick, you can add a bit more broth or coconut milk to reach your desired consistency.
- Taste Before Seasoning: Always taste the soup before adding more salt and pepper. The broth and coconut milk can already have varying levels of saltiness, so adjust seasoning at the end to avoid over-salting.
- Garnish Right Before Serving: Add the roasted pumpkin seeds and a swirl of coconut milk just before serving. This not only makes the soup look appealing but also keeps the seeds crunchy.
- Customization: Feel free to customize the soup with additional spices like red pepper flakes, cayenne pepper, cumin, curry powder, or a pinch of nutmeg for extra warmth and flavor.
What to Serve
Butternut squash goes good with crusty bread or a grilled cheese sandwich to dip right into the bowl. A light green salad or fall-inspired mix with apples and nuts adds a fresh, tangy balance. And for something simple, crackers or breadsticks make a crunchy, no-fuss side.
One of my favorite things to pair with butternut squash soup that is not typical is smoked sausage, especially andouille. It adds a smoky, spicy contrast to the sweet, creamy soup flavor.
How to Store Leftovers
Allow soup to cool to room temperature before storing. Use an airtight container or mason jars to store the soup. If you plan to reheat in smaller portions, consider dividing it into individual serving sizes. This makes it easier to reheat only what you need!
Commonly Asked Questions
Butternut squash soup lasts in the refrigerator for up to 3 days.
To freeze butternut squash and carrot soup, use a freezer-safe container or heavy-duty freezer bag. If using bags, lay them flat in the freezer for easy stacking and quicker thawing. When you’re ready to eat the soup, thaw it in the refrigerator overnight if it’s frozen. The soup can be stored in the freezer for up to 3 months. Note: Coconut milk freezes well, but it can sometimes separate slightly upon thawing. Just stir the soup well after reheating if this happens.
Enjoy the rich flavors of roasted butternut squash and carrots, blended with creamy coconut milk for a smooth finish. Perfect for cozy evenings when the weather is cold. Try it out and let us know your thoughts in the comments!
Butternut Squash and Carrot Soup Recipe
Ingredients
- 3 pounds butternut squash pre-cut, about 2 to 3 medium to large butternut squashes
- 3 large carrots peeled and chopped (about 12 baby carrots)
- 2 small yellow onions peeled and quartered
- 1 medium head of garlic peeled
- 2 tablespoons olive oil or coconut oil
- 2 cans full fat coconut milk plus more for garnish
- 3 cups chicken broth
- Kosher salt and ground black pepper to taste
- Roasted pumpkin seeds for garnish (optional)
Instructions
- Preheat the oven to 400 F.
- Place butternut squash, carrots, onions, and garlic cloves in a roasting pan. Drizzle with oil and toss to coat.
- Cover and roast in the oven until vegetables are soft, about 45 minutes.
- Transfer vegetables to a large pot.
- Add coconut milk and vegetable stock to the pot and boil on medium high for 5 minutes.
- Remove soup from heat and use an immersion blender to puree soup until smooth. Alternatively, transfer soup, in batches, to a blender and puree until smooth.
- Season with salt and pepper to taste.
- Divide soup into bowls. Garnish with roasted pumpkin seeds, if using, and add a swirl of coconut milk before serving.
