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A delicious and creamy oven roasted butternut squash and carrot soup seasoned with cumin, ginger, thyme and nutmeg. This soup is comfort in a bowl!

Butternut squash carrot ginger soup in a bowl with cream drizzled on top.

Butternut squash soup is one of my favorite things. From butternut squash and chicken soup, to high protein butternut squash soup to this carrot butternut squash soup, I just can’t get enough.

I love this soup because the butternut squash, carrots, shallots and garlic roast in the oven until tender, giving this soup a wonderful flavor. The carrots add a wonderful natural sweetness as well.

What makes this recipe work

  • This soup is made with a handful of healthy ingredients.
  • The bone broth adds extra protein to this soup.
  • There area a tons of vitamins and minerals in this soup thanks to the butternut squash and carrots.
  • This recipe is naturally Dairy-free, Gluten-free, Paleo, and Whole30 compliant.

Recipe Ingredients

Ingredients needed to make carrot butternut squash soup.
  • Garlic and Shallots– these give a great flavor to the soup and get roasted along side the other veggies.
  • Butternut squash– this makes the basis for the soup and gives the soup it’s flavor.
  • Carrots– these add a natural sweetness and texture to the soup.
  • Chicken broth or bone broth– this adds smoothness and liquid to the soup.
  • Coconut cream– this adds creaminess to the soup. Make sure to use a brand that you like the taste of. I like Savoy coconut cream.
  • Dried thyme, Cumin, Ground nutmeg, and Ground ginger– these herbs and spices season the soup. Feel free to add more to your taste.

See recipe card below for a full list of ingredients and measurements.

Additions/ Substitutions

  • Instead of shallots, you can use regular onions.
  • Instead of chicken broth or bone broth, you can use veggie broth.
  • Instead of coconut cream, you can use heavy cream. Just note this soup will no longer be dairy-free.

Step by step instructions

Butternut squash before baking.
Step 1

Step 1: Cut the butternut squash in half lengthwise and cover in olive oil, salt, pepper and thyme.

Butternut squash before baking on a pan.
Step 2

Step 2: Flip the butternut squash cut side down and then roast in the oven.

Butternut squash with carrots, shallots and garlic on a pan.
Step 3

Step 3: Half-way through roasting, add the garlic cloves

Peeling the skin off butternut squash soup.
Step 4

Step 4: Peel the skin off of the roasted butternut squash.

All the soup ingredients in a soup pan.
Step 5

Step 5: Add the butternut squash, carrots, garlic, shallots, chicken broth, cream, herbs and spices to a soup pan and boil for 10 minutes.

The soup in a blender after being mixed.
Step 6

Step 6: Using an immersion blender and mix everything together. Or pour everything into a blender and mix until smooth.

Butternut squash and carrot soup in a bowl.
Step 7

Step 7: Serve the soup in bowls. Sprinkle with cream and add seasonings of choice.

Recipe FAQs

How do you store this soup?

Store in an airtight container in the fridge for 4-5 days.

How do you serve it?

Serve by itself or with a side of garlic bread. You can also serve it with a side salad or grilled chicken on the side.

Do you take the skin off butternut squash for soup?

Yes! You can either peel it before roasting it in the oven or after. I like to do it after because it comes off more easily once the squash is cooked.

Roasted butternut squash and carrot soup in two bowls.

Other soups you’ll love

This cabbage soup by Healthy Seasonal is low calorie and full of flavor.

Did you try this recipe? Please leave me a ⭐ review below!

5 from 1 vote

Butternut Squash and Carrot Soup

Servings: 4 people
Prep: 5 minutes
Cook: 55 minutes
Total: 1 hour
Butternut squash and carrot soup in a bowl.
A delicious and creamy oven roasted butternut squash and carrot soup seasoned with cumin, ginger, thyme and nutmeg. This soup is comfort in a bowl!

Ingredients 

  • 1 Tablespoon olive oil
  • 4 cloves of garlic
  • 2 shallots
  • 1 medium butternut squash
  • 5 large carrots
  • 4 cups chicken broth or bone broth
  • 1/2 cup coconut cream , (or heavy cream)
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon cumin
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon ground ginger
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper

Instructions 

  • Preheat oven to 400 degrees F. Cover a cookie sheet in aluminum foil. 
  • Cut butternut squash in half lengthwise and remove the seeds. Cover the cut sides of the butternut squash with olive oil, a pinch of salt, a pinch of pepper, and a pinch thyme. Place the squash face down (cut sides down) on the cookie sheet. Bake in the oven for 40-45 minutes. At the 20 minute mark, add the peeled garlic, peeled shallots, and carrots to the pan and sprinkle with olive oil. Continue baking until the butternut squash and carrots are soft, another 25 minutes. (The time it takes to soften depends on how thick the veggies are but it normally takes me 45 minutes total). Remove from the oven and set aside to cool a bit.
  • Remove the skin off of the butternut squash ( I like using a knife and fork to peel the skin off while its still warm).
  • Add the peeled butternut squash to a large soup pan, along with the garlic, shallot, roasted carrots, broth, thyme, cream, cumin, nutmeg, ginger, salt, and pepper. Cook over medium heat, let everything boil together for 10 minutes. Then use an immersion blender OR pour everything into a blender and mix until smooth. Then serve.
  • Feel free to season your soup with more ginger, cumin, thyme, salt or pepper.

Notes

  • Instead of shallots, you can use regular onions.
  • Instead of chicken broth or bone broth, you can use veggie broth.
  • Instead of coconut cream, you can use heavy cream. Just note this soup will no longer be dairy-free.

Nutrition

Calories: 275kcalCarbohydrates: 36gProtein: 6gFat: 15gSaturated Fat: 10gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 5mgSodium: 1517mgPotassium: 1105mgFiber: 7gSugar: 10gVitamin A: 32682IUVitamin C: 47mgCalcium: 143mgIron: 3mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Main Course
Cuisine: American
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