Carrot and Butternut Squash Soup

Name: Carrot and Butternut Squash Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: American
Ingredients: 2 tablespoons extra virgin olive oil; 1 medium-sized red onion, diced; 4 garlic cloves, minced; 3 cups sliced carrots (1/2-inch coins); 2 cups chopped butternut squash (1/2-inch cubes); 6-8 fresh sage leaves; 1 teaspoon smoked paprika; 1 teaspoon kosher salt; 1/4 teaspoon ground black pepper; 2 cups no salt added vegetable broth; 1 can (400ml) full fat coconut milk

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This quick and easy Carrot and Butternut Squash Soup is rich and savory with a hint of sweet and smoky flavor. It’s gluten-free, dairy-free and vegan, and comes together in only 45 minutes in just one pot!

Yes, this soup comes together in just one pot! While I love a sheet pan roasted veggie soup (like this roasted sweet potato and carrot soup), sometimes I want my comforting soup to come together in less time and with fewer dishes.

So, instead of roasting the carrots and squash, they cook together with the other seasonings and broth on the stove top in half the time as roasting.

This is the perfect comfort food for fall. Sweet, earthy carrots paired with nutty and sweet butternut squash creates a flavorful and delicious autumn soup!

Overhead of bowls of carrot butternut squash soup.

It’s very similar to this roasted red pepper and butternut squash soup, with a sweet and smoky flavor, but comes together easily in one pot, like this golden beet soup!

You’ll love this soup as an appetizer or side dish with some crusty bread and some savory granola with pecans sprinkled on top!

Why you’ll love this carrot butternut squash soup

It’s plant-based and super creamy without any dairy.
As mentioned, it cooks altogether in one pot, and even purées in the same pot if you’re using a handheld immersion blender.
You only need basic ingredients to make this soup and takes just 45 minutes from start to finish.
It’s the perfect addition to your Thanksgiving or Christmas menu.

Ingredients and substitutions

For a full list of the ingredients and quantities used, please refer to the recipe card at the end of this post.

Ingredients to make carrot and butternut squash soup arranged individually.

Carrots – You’ll need 3 cups of sliced carrots (1/2-inch coins), or about 6-8 carrots.

Butternut squash – You’ll also need 2 cups of butternut squash cubes (1/2-inch pieces), or about half of a small squash.

Fresh sage – Sage goes perfectly with butternut squash and is one of my favorite herbs for soup. For the best flavor, I recommend using fresh sage leaves (about 6-8), but if you can’t find fresh, 2 teaspoons of dried sage is a good substitute.

Onion – The recipe calls for 1 medium-sized diced red onion, which is sweeter than other types of onion. Feel free to substitute with yellow or white onion for a less sweet flavor, or you can use 2-3 shallots instead.

Garlic – You’ll need 4 minced garlic cloves. I don’t recommend substituting with garlic powder.

Oil – Extra virgin olive oil brings flavor to the soup and is used to sauté the onion and garlic.

Vegetable broth – I like to use no salt added broth so I have better control over the amount of added salt in soups. You can use regular or low-sodium broth, but you may wish to reduce or omit the additional salt in the recipe. You can also use chicken broth if you don’t need this recipe to be vegan.

Coconut milk – For a plant-based, creamy texture, I used full fat coconut milk. Feel free to use light coconut milk if you prefer.

Smoked paprika – For the smoky flavor, you’ll need 1 teaspoon of smoked paprika. Be sure you’re not using regular paprika as it doesn’t have the same smoky flavor.

Salt and pepper – Used for seasoning. Fee free to use more or less to suit your tastes.

How to make carrot and butternut squash soup in one pot

Below is just a quick overview of how to make the soup (including photos). Please check out the recipe card at the end of this post for more details.

Collage of 4 images showing how the soup is made in one pot.

Chop your veggies. To ensure they cook at the same rate, slice your carrots into 1/2-inch coins and chop the squash into 1/2-inch cubes. (Butternut squash cooks a little quicker so the pieces should be a little bigger than the carrot slices).

Sauté the onions and garlic in oil until fragrant. This will only take a few minutes.

Add the carrots, squash, sage and seasonings. Stir until combined.

Add the broth. Bring to a boil, then simmer for 15-17 minutes, or until the carrots and squash are fork tender. Remove from heat.

Add the coconut milk. Use an immersion blender to blend until creamy.

Let simmer for another 5-10 minutes. Serve immediately or store covered in the fridge.

Recipe variations

Make it a roasted carrot butternut squash soup. If you have some extra time, add everything to a large bowl (except for the broth and coconut milk) and toss together until the carrots and squash are well coated in oil and seasoning. Spread everything out onto a large baking sheet and roast for 25-35 minutes. Add everything to a large pot along with the broth and coconut milk, blend with immersion blender until creamy and let simmer for 10 minutes.

Change up the spices. Instead of smoked paprika, try some cumin and coriander.

Sweeten things up. Add a pinch of nutmeg and a drizzle of maple syrup.

Bring the heat. Add a pinch of cayenne pepper or red pepper flakes.

Add more veggies. Substitute some of the squash or carrots with cubed sweet potatoes.

Storage and freezing

Store any leftover soup in an airtight container in the fridge and enjoy within 3-4 days.

To freeze, wait for the soup to cool completely in the fridge. Store in a freezer safe container, with room left at the top for the soup to expand. Store in the freezer for up to 3 months.

To reheat, just warm the soup in the microwave or on the stovetop. If the soup is frozen, let it defrost in the fridge overnight before reheating.

Note that the soup will thicken in the fridge but it will thin out again as it warms up.

How to garnish

We are huge fans of topping creamy soups with savory granola.
Homemade everything bagel croutons are another delicious option.
For a grain-free option, you can’t go wrong with crispy air fryer chickpeas.

Bowls of squash and carrot soup next to bread, granola and sage.

Butternut squash carrot soup FAQs

Can you use another type of squash in this squash and carrot soup?

Yes, acorn squash or kabocha squash would be a delicious substitute.

Can you make this soup ahead of time?

Absolutely! You can make the soup a few days in advance and keep it in the fridge, or you can store it in the freezer for 3 months. You can also prep the squash, carrots, onion and garlic a few days in advance, and save yourself some time when you want to assemble and cook the soup.

What can I substitute for the coconut milk in this soup?

The coconut milk adds to the thick and creamy texture, as well as the sweet flavor. It does add a hint of coconut, so if you’re not a fan, you can substitute with another unsweetened plant-based milk like almond milk or oat milk. The texture just won’t be as creamy. To maintain the creaminess, you can use heavy cream, but keep in mind that the soup will no longer be vegan or dairy-free.

Why is my soup not smooth?

Sometimes when you use an immersion blender it can be difficult to get a perfectly smooth soup. If you want it silky smooth, I recommend using a high powdered stand blender.

Another reason your soup may not be smooth is if the carrots and squash were not fully cooked. In this case, they may not purée into a smooth texture.

Can you freeze this creamy soup?

Yes, since coconut milk freezes well in soup, you can go ahead and freeze this one. Keep in mind that if you substitute with another type of milk or cream, especially dairy, it may not freeze as well. It could separate once defrosted and have a grainy texture.

Close up of carrot butternut squash soup in a bowl and topped with savory granola.

Key recipe tips

Squash cubes. If you want to save a bit of time, or you just don’t want to tackle cutting a squash, you can buy pre-cut butternut squash cubes.
Soup consistency. For a thinner soup, just add more broth until the soup reaches your desired consistency. For a thicker soup, reduce the amount of broth by half a cup.
Type of blender. I used an immersion blender in order to keep this soup a one pot recipe. If you don’t have a handheld immersion blender, you can use a traditional stand blender. The soup will actually be a little smoother and creamier this way too.
Keep it gluten-free. Ensure the broth and spices you use are certified gluten-free.
Seasoning. Before you serve the soup, taste and adjust the seasonings to suit your tastes.

More dairy-free soup recipes

More butternut squash recipes

If you make this recipe, I’d love to hear what you think in the comments below!

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