Our creamy butternut squash and carrot soup is ideal for chilly fall or winter evenings. Roasted squash, carrots, onion, and garlic are blended with coconut milk and broth for a velvety finish—simple, comforting, and full of seasonal flavor.
We love homemade, creamy soups. This butternut squash and carrot version stands out for its rich roasted flavors and smooth texture. Roasting the vegetables concentrates their natural sweetness and adds a toasted, savory depth that pairs beautifully with the coconut milk’s creaminess.
If you find whole butternut squash intimidating, many stores sell pre-cut squash that saves significant prep time. If you prefer working from a whole squash, see the Preparing Whole Squash section below for safe, clear steps.
We often enjoy this soup in the cooler months. For a hearty pairing, smoked sausage—like andouille—adds smoky, savory contrast to the soup’s sweet, silky character. It’s an optional but delicious addition.
Fun Fact: Butternut squash originated in Central and South America and was cultivated by indigenous peoples long before European contact. Pumpkins have a different origin, primarily in North America.
What we love about this recipe
- Roasted vegetables: Squash, carrots, onions, and garlic are roasted to deepen sweetness and add nutty, caramelized notes.
- Velvety texture: Blending the roasted vegetables with coconut milk creates a smooth, richly textured soup that feels indulgent without heavy cream.
Ingredients
A concise ingredient list with exact amounts is provided in the recipe card below.
- Butternut squash: Brings a creamy texture and natural sweetness. Pre-cut squash is a convenient shortcut; 2–3 medium squash (about 3 pounds pre-cut) yields the amount used here.
- Carrots: Add bright sweetness and depth. Use peeled, chopped carrots or baby carrots as convenient alternatives.
- Yellow onion: Provides aroma and savory balance. Sweet onion, shallot, or leek also work.
- Garlic: Roasted garlic becomes mellow and aromatic—adjust quantity to taste.
- Coconut milk: Full-fat coconut milk creates richness and a silky mouthfeel. Heavy cream or half-and-half can substitute if you prefer dairy.
- Chicken or vegetable broth: Adds savory depth. Use vegetable stock for a vegan option.
- Roasted pumpkin seeds: Optional garnish for crunch and a nutty finish.
Preparing Whole Squash
If you start with whole butternut squash, follow these steps for safe, efficient preparation.
- Peeling: Use a sharp vegetable peeler on a stable cutting board. The skin is tough—take care and peel steadily.
- Cutting: Halve the squash lengthwise, scoop out seeds and stringy pulp, then cut into cubes or slices suitable for roasting.
- Storing: Refrigerate cooked or raw prepared squash in an airtight container for up to 5 days, or freeze for longer storage.
How to Make Butternut Squash and Carrot Soup
Full step-by-step instructions are included in the recipe card below.
- Preheat the oven to 400°F. Toss chopped butternut squash, carrots, onion, and peeled garlic cloves with oil on a roasting pan.
- Roast for about 45 minutes, until the vegetables are tender and lightly caramelized.
- Transfer the roasted vegetables to a large pot. Add coconut milk and broth, then bring to a gentle boil over medium-high heat for about 5 minutes to meld flavors.
- Puree the soup with an immersion blender until smooth, or carefully blend in batches in a countertop blender. Reheat gently if needed.
- Season to taste with kosher salt and freshly ground black pepper. Serve with roasted pumpkin seeds and a swirl of coconut milk for garnish.
Recipe Tips
- Buy pre-cut squash: It saves time and reduces handling of a slippery, heavy squash.
- Adjust consistency: If the soup is too thick, thin it with extra broth or a splash of coconut milk until you reach the desired texture.
- Taste before seasoning: Broth and canned coconut milk can vary in saltiness—season at the end to avoid over-salting.
- Garnish just before serving: Add pepitas and a coconut milk swirl at the last minute to keep textures distinct.
- Customize spices: A pinch of nutmeg, curry powder, cumin, or a dash of cayenne can add warmth and complexity.
What to Serve
This soup pairs well with crusty bread or grilled cheese for dipping. A light green salad or a fall salad with apples and nuts adds brightness. Crackers or breadsticks offer a simple, crunchy side. For a smoky, meaty contrast, serve with sliced smoked sausage such as andouille.
How to Store Leftovers
Let the soup cool to room temperature, then store in airtight containers or mason jars. Refrigerate for up to 3 days. For longer storage, freeze in freezer-safe containers or heavy-duty freezer bags for up to 3 months. Thaw overnight in the refrigerator before reheating; stir well after reheating if the coconut milk separates slightly.
Commonly Asked Questions
In the refrigerator, this soup keeps for up to 3 days.
Cool the soup, then pack it into freezer-safe containers or heavy-duty freezer bags. Lay bags flat to freeze for easier storage and quicker thawing. The soup keeps up to 3 months in the freezer. Coconut milk can separate slightly after freezing—simply stir well after reheating.
Enjoy the comforting combination of roasted butternut squash and carrots blended with creamy coconut milk. It’s a cozy, flavorful choice for cool evenings—let us know how your batch turned out!
📖 Recipe
Butternut Squash and Carrot Soup Recipe
Ingredients
- 3 pounds butternut squash, pre-cut (about 2–3 medium squash)
- 3 large carrots, peeled and chopped (about 12 baby carrots)
- 2 small yellow onions, peeled and quartered
- 1 medium head garlic, cloves peeled
- 2 tablespoons olive oil or coconut oil
- 2 cans full-fat coconut milk, plus more for garnish
- 3 cups chicken broth or vegetable broth
- Kosher salt and ground black pepper, to taste
- Roasted pumpkin seeds for garnish (optional)
Instructions
- Preheat the oven to 400°F (200°C).
- Place the squash, carrots, onions, and garlic on a roasting pan. Drizzle with oil and toss to coat.
- Cover and roast until vegetables are tender and lightly caramelized, about 45 minutes.
- Transfer the roasted vegetables to a large pot. Add the coconut milk and broth and bring to a simmer for about 5 minutes.
- Remove from heat and puree with an immersion blender until smooth, or blend in batches in a countertop blender. Be careful with hot liquids.
- Taste and season with salt and pepper as needed.
- Ladle into bowls and garnish with roasted pumpkin seeds and a swirl of coconut milk if desired. Serve warm.