This roasted butternut squash carrot soup is creamy, comforting, and naturally dairy-free! Butternut squash, carrots, onion, and a whole head of garlic roast on one sheet pan with sage and a little pumpkin spice, then simmer with tomatoes and get blended until silky smooth. It's a simple, budget-friendly soup for fall and winter.
Quick Glance
- Time: About 1 hour 15 minutes, mostly hands-off (15 minutes of prep).
- Serves: 4 to 6.
- Roasted flavor: The vegetables caramelize in the oven for a deeper, sweeter soup.
- Creamy without dairy: Blending the roasted squash and carrots makes it naturally creamy.
- Quick Tip: Let the onions and garlic get a little charred in the oven. That's where the flavor comes from.
Jump to:
Roasting is what makes this soup special. The squash and carrots get sweet and caramelized, and the roasted garlic turns soft and mellow, so you only need a few simple seasonings. Everything simmers with water, bouillon, and canned tomatoes, then an immersion blender does the rest.
Looking for more soups? Try my sweet potato pumpkin soup, easy vegan taco soup, or a chunky, filling Instant Pot lentil soup. Have extra squash? Make my easy butternut squash enchiladas, butternut squash bean burritos, or air fryer butternut squash.
Ingredient Notes
Please refer to the recipe card below for the full list of ingredients and quantities.
- Butternut squash: One 2-pound squash, peeled, seeded, and cubed. Pre-cut squash saves time.
- Carrots: Sliced. You don't need to peel them, just scrub them well.
- Onion and garlic: A whole head of garlic roasts right on the pan and gets squeezed into the soup.
- Seasonings: Salt, sage powder, and pumpkin pie spice.
- Olive oil: For roasting, plus a drizzle on top.
- Diced tomatoes: One can with its juices adds a little tang and body.
- Water and bouillon: I use 2 low-sodium bouillon cubes with water. You can use 4 cups of vegetable broth instead.
How to Cut Butternut Squash
Trim off both ends, then cut the squash in half where the narrow neck meets the round base. Peel each piece with a sturdy vegetable peeler, cut the round part in half, and scoop out the seeds with a spoon. Slice everything into 1-inch pieces, then into 1-inch cubes. If the squash is very hard, microwave it whole for 2 to 3 minutes to soften the skin before cutting.
Recipe Variations and Add-Ins
- Sweet potato or pumpkin: Swap in some for part of the squash.
- Ginger: Add fresh or ground ginger with the other seasonings.
- Thai-inspired: Replace the spices with 1 to 2 Tablespoons red curry paste, minced ginger, and a squeeze of lime.
- Curry: Add 1 to 2 Tablespoons mild, medium, or hot curry powder.
- Smoky and spicy: Add cumin, smoked paprika, or a pinch of cayenne.
- Apple or pear: Roast 1 or 2 chopped apples or pears with the vegetables for a sweet-tart flavor.
- Maple syrup: A little brings out the vegetables' sweetness.
- Extra creamy: Stir in some canned coconut milk or unsweetened vegan cream after blending.
How to Make Butternut Squash Carrot Soup
Step 1: Season the vegetables. Preheat the oven to 400 degrees F (200 degrees C) and line a baking sheet with parchment. Add the squash, carrots, onion, and garlic head (top cut off), sprinkle with salt, sage, and pumpkin spice, drizzle with oil, and toss. Spread everything in a single layer with the garlic cut side up.
Step 2: Roast. Roast for 30 to 40 minutes, until tender and the onions and garlic start to char a little. Set aside ¼ cup of the roasted vegetables for garnish.
Step 3: Add the water. Move the roasted vegetables to a large pot (set the garlic head aside to cool) and pour in the water.
Step 4: Add the tomatoes and bouillon. Add the canned tomatoes and bouillon cubes, stir, and bring to a boil. Cover, lower the heat, and simmer for 30 minutes.
Step 5: Add the roasted garlic. Turn off the heat and squeeze the soft roasted garlic out of its skin into the pot.
Step 6: Blend. Blend with an immersion blender until smooth. Taste and adjust the salt and pepper, then serve with the reserved vegetables and a drizzle of olive oil.
Using a regular blender? Blend in batches and only fill the blender halfway. Remove the center cap from the lid and cover the opening with a folded kitchen towel so steam can escape. Hot soup can push the lid off.
FAQs
Roasting caramelizes the squash, carrots, and onion and mellows the garlic, so the soup tastes deeper and sweeter with only a few seasonings.
No. Just scrub them well. Leaving the peel on saves time.
Yes, though they may not brown as much, and the roasting time can change. Roast until tender and lightly browned.
You can, but you'll miss the roasted flavor. Simmer it for 5 to 8 minutes to thicken it and remove any canned taste.
Stir in a splash of canned coconut milk or unsweetened vegan cream after blending, or use less water.
This soup roasts the vegetables first and adds carrots, roasted garlic, and tomatoes. My sweet potato pumpkin soup is a simmered soup with a different mix of spices.
Yes. Freeze it for up to 3 months and thaw it in the fridge overnight.
Toni's Recipe Tips
- Save time: Use pre-cut squash and carrots.
- Don't crowd the pan: A single layer helps the vegetables brown instead of steam.
- Go for color: For even more caramelized flavor, broil the vegetables for 1 to 3 minutes after roasting.
- Adjust the thickness: Add more water or broth for a thinner soup, or less for a thicker one.
- Make it ahead: The flavors get even better on day two.
Serving Suggestions
Serve this soup as a starter, side, or main with:
- Bread: Crusty bread, easy air fryer garlic bread, or fluffy vegan dinner rolls.
- Sandwiches: Vegan tea sandwiches, a vegan Reuben sandwich, or a vegan grilled cheese.
- Salads: A simple green salad or an easy Mediterranean white bean salad.
- Toppings: Fresh herbs, red pepper flakes, toasted pumpkin seeds, croutons, crispy chickpeas, or a swirl of coconut milk.
Storage Instructions
Fridge: Store the cooled soup in an airtight container for 4 to 5 days.
Freeze: Freeze in freezer-safe bags (laid flat with the air squeezed out) or airtight containers for up to 3 months. Thaw in the fridge overnight. I also love these freezer molds with measurements for meal prep.
Reheat: Warm on the stove over low heat, stirring often, or in the microwave in 30-second bursts. Add a splash of water or broth if it's too thick.
If you tried this butternut squash carrot soup or any other recipe on my blog, please leave a 🌟 star rating and let me know how it went in the 📝 comments below. Thanks!
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Butternut Squash Carrot Soup
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Equipment
- Vegetable Peeler
Ingredients
- 1 (2-pound) butternut squash peeled, seeded, and cubed
- 4 heaping cups sliced carrots
- 1 yellow onion chopped
- 1 head garlic ½ inch cut off the top
- 1 teaspoon salt
- 1 teaspoon sage powder
- ½ teaspoon pumpkin spice
- 3 Tablespoons olive oil plus more for garnish
- 4 cups water
- 1 (15-ounce) can diced tomatoes with their juices
- 2 low-sodium bouillon cubes
- Salt and black pepper to taste
- Fresh herbs and red pepper flakes for garnish (optional)
Instructions
- Preheat the oven to 400 degrees F (200 degrees C) and line a baking sheet with parchment paper or a silicone mat.
Place the squash, carrots, onion, and garlic on the baking sheet. Sprinkle with the salt, sage, and pumpkin spice.- Drizzle with the oil and toss until everything is evenly coated. Spread in an even layer and place the garlic head cut side up. Drizzle a little extra oil into the cut side of the garlic.
- Roast for 30 to 40 minutes, until the vegetables are tender and some of the onions and garlic begin to char lightly. Set aside ¼ cup of the roasted vegetables for garnish.
- Transfer the remaining roasted vegetables to a large pot with a lid. Place the garlic head on a plate to cool.
- Add the water, canned tomatoes, and bouillon cubes to the pot and stir. Bring to a boil, cover, lower the heat, and simmer for 30 minutes. Turn off the heat.
- Squeeze the roasted garlic out of its skin into the pot.
- Blend with an immersion blender until smooth, or blend in batches in a regular blender. Taste and adjust the salt and pepper.
- Serve topped with the reserved roasted vegetables, a drizzle of olive oil, and fresh herbs and red pepper flakes if you like.
Notes
- Use pre-cut squash and carrots to save prep time.
- Let the vegetables brown well in the oven, since caramelizing is where the flavor comes from. For more color, broil for 1 to 3 minutes after roasting.
- Change the amount of water to make the soup thinner or thicker.
- You can use 4 cups of vegetable broth instead of the water and bouillon cubes.
- The flavors get better on day two. Store in the fridge for 4 to 5 days, or freeze for up to 3 months.
Andrea White says
Such a yummy soup!