Our creamy butternut squash and carrot soup is ideal for chilly fall or winter days. Roasted vegetables, garlic, and onion are blended with coconut milk and broth for a velvety finish — a cozy, flavorful soup for the season.
We love a rich, homemade soup. This butternut squash and carrot soup stands out for its roasted depth and creamy coconut finish. Roasting the vegetables concentrates their natural sweetness and adds a slightly nutty, savory character that pairs beautifully with coconut milk.
If whole butternut squash feels intimidating, pre-cut squash from the grocery store saves time and is widely available in season. If you prefer to start with a whole squash, instructions for preparing it are provided below.
This is a go-to recipe in cooler months. For a hearty pairing, try serving it with smoked sausage such as andouille — the smokiness and heat provide a nice contrast to the soup’s sweet creaminess.
Fun Fact: Butternut squash was cultivated in Central and South America long before European contact, while pumpkins are native to North America.
What we love about this recipe
- Roasted vegetables: Squash, carrots, onion, and garlic are roasted to develop savory, nutty, and earthy flavors through caramelization.
- Velvety texture: The blended vegetables and full-fat coconut milk create a smooth, comforting consistency.
Ingredients
See the recipe card below for exact amounts.
- Butternut squash: Provides creaminess and natural sweetness. Pre-cut squash saves prep time; if using whole squash, you’ll need about 2–3 medium to large squashes.
- Carrots: Add sweetness and earthiness. Baby carrots or chopped large carrots both work.
- Yellow onion: Adds savory depth. Sweet onions, shallots, or leeks are fine substitutes.
- Garlic: Roasted with the vegetables for aromatic flavor; adjust quantity to taste.
- Coconut milk: Creates richness and a smooth texture. Full-fat coconut milk is recommended; heavy cream or half-and-half can be used instead.
- Chicken or vegetable broth: Adds savory depth. Use vegetable broth to keep the recipe vegan.
- Roasted pumpkin seeds: Optional garnish for crunch and nutty flavor.
Preparing Whole Squash
To prepare a whole butternut squash: peel the skin, cut it lengthwise, scoop out the seeds, and cube the flesh for roasting. Use a sturdy cutting board and a sharp peeler to make the job easier. Store leftover raw squash in an airtight container in the refrigerator for up to 5 days or freeze for longer storage.
How to Make Butternut Squash and Carrot Soup
Full details are in the recipe card below.
- Preheat oven to 400°F (200°C). Toss squash, carrots, onion, and peeled garlic cloves with oil on a roasting pan.
- Roast about 45 minutes until vegetables are tender and slightly caramelized.
- Transfer roasted vegetables to a large pot, add coconut milk and broth, and bring to a gentle boil for about 5 minutes to meld flavors.
- Puree until smooth using an immersion blender or in batches in a countertop blender (use caution with hot liquids).
- Season with salt and pepper to taste. Serve topped with roasted pumpkin seeds and a swirl of coconut milk if desired.
Recipe Tips
- Buy pre-cut squash: A handy time-saver when available.
- Adjust consistency: Add more broth or coconut milk after blending if the soup feels too thick.
- Taste before seasoning: Broth and canned coconut milk can vary in salt—season at the end.
- Garnish at the last minute: Add pumpkin seeds and a coconut milk swirl right before serving to keep texture and appearance.
- Customize: Add spices like red pepper flakes, cayenne, cumin, curry powder, or nutmeg for warmth and complexity.
What to Serve
This soup pairs well with crusty bread, grilled cheese for dipping, or a bright salad with apples and nuts for contrast. Crackers or breadsticks are simple sides. For a smoky, savory pairing, serve with smoked sausage such as andouille.
How to Store Leftovers
Cool the soup to room temperature, then refrigerate in airtight containers for up to 3 days. For freezing, use freezer-safe containers or heavy-duty bags; lay bags flat to freeze for easier storage. Thaw overnight in the refrigerator and stir after reheating; coconut milk can separate slightly after freezing but usually recombines with stirring.
Commonly Asked Questions
Stored in the refrigerator, the soup keeps for up to 3 days.
Freeze in airtight containers or heavy-duty freezer bags for up to 3 months. Thaw overnight in the refrigerator and reheat gently. If the coconut milk separates, stir well after reheating.
Enjoy the comforting blend of roasted butternut squash and carrots with creamy coconut milk. Perfect for cozy evenings — try it and enjoy!
📖 Recipe
Butternut Squash and Carrot Soup Recipe
Krysten Wilkes & Marrekus Wilkes
Ingredients
- 3 pounds butternut squash, pre-cut (about 2–3 medium to large)
- 3 large carrots, peeled and chopped (about 12 baby carrots)
- 2 small yellow onions, peeled and quartered
- 1 medium head garlic, 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 for a vegan version)
- Kosher salt and ground black pepper, to taste
- Roasted pumpkin seeds for garnish (optional)
Instructions
- Preheat the oven to 400°F (200°C).
- Place butternut squash, carrots, onions, and garlic cloves on a roasting pan. Drizzle with oil and toss to coat.
- Cover and roast until vegetables are soft and lightly caramelized, about 45 minutes.
- Transfer roasted vegetables to a large pot.
- Add coconut milk and broth and bring to a gentle boil over medium-high heat for about 5 minutes.
- Remove from heat and puree until smooth with an immersion blender, or blend in batches in a countertop blender.
- Season with salt and pepper to taste.
- Ladle into bowls and garnish with roasted pumpkin seeds and a swirl of coconut milk if desired.
Nutrition
Carbohydrates: 36 g
Protein: 6 g
Fat: 32 g
Saturated Fat: 25 g
Sodium: 488 mg
Fiber: 6 g
Vitamin A: 30125 IU
Vitamin C: 53 mg