This butternut squash carrot recipe is a powerhouse! Not only is it a sheet pan recipe, it’s also for those on a budget. Ready in under an hour, this will be your favorite fall and winter treat.

Butternute squash carrot soup, served with bread and fresh herbs.

As much as I love summer, I always welcome autumn. Why? Because it’s the soup season! Whether it’s my 30-clove garlic soup or vegan lasagna soup, I could eat soup every day in the fall.

Naturally, I also love creating new recipes to keep things interesting. And truthfully, soups don’t have to be complicated. This butternut squash carrot soup is as easy as it gets.

Why You’ll Love This Recipe

  • It’s so simple, anyone can make this recipe. All you need is a sheet pan and an hour of your time.
  • Blended soups kind of count as hidden vegetable recipes. It’s a great way to eat your veggies if you have an aversion to certain textures.
  • This butternut squash carrot soup is a budget-friendly option that doubles as a meal prep recipe. It doesn’t get better than this!
  • In the fall, this soup is an excellent opportunity to use seasonal produce and keep warm.

Key Ingredients

Butternut squash carrot soup ingredients laid out and labeled.
  • Butternut squash is a winter squash with a creamy, starchy flesh and an earthy, slightly sweet flavor.
  • Carrots contribute to the rich golden color of the soup, while also adding some sweetness.
  • Garlic and onion are the cornerstone of almost any savoury dish. Roasting them in the oven brings out the smoother, less sharp flavors that blend perfectly with squash and carrots.
  • Tomatoes have a high water content, which helps the other ingredients come together in the blender.

Hack it!

  • In the spirit of Scrappy Cooking, you can adjust this recipe to include leftover veggies. Half a bell pepper, the last potato, a few cauliflower florets… You can add them to the sheet pan to avoid food waste.
  • You don’t have to use fresh produce. If you have frozen squash or carrots, they work just as well.
  • In addition to the basic spices I listed in this recipe, you can adjust the flavors to your preference. You could add spices like cumin, paprika, lemongrass, or coriander.
  • If you want to bulk up your meal, you can pair this butternut squash carrot soup with some bread, roasted potatoes, or even a side of rice.

How to Make Butternut Squash Carrot Soup

Vegetables laid out on a sheet pan with basic spices.

Step 1: Preheat the oven to 400F. On a sheet pan, lay out butternut squash, carrots, garlic, onion, tomatoes and ginger. Sprinkle it with salt and pepper. 

Roasted vegetables on a sheet pan, including squash and carrots.

Step 2: Roast in the preheated oven for 40 minutes, until the squash is soft.

Roasted vegetables in a high-speed blender, shot from above.

Step 3: Carefully transfer the contents of the sheet pan to a high speed blender. Squeeze garlic cloves out of skins. Add vegetable broth and blend until smooth.

A bowl of golden butternut squash carrot soup with a swirl of coconut milk and fresh herbs.

Step 4: Pour into bowls, and garnish with coconut milk, red pepper flakes and olive oil, as desired.

Frequently Asked Questions

More Plant-Based Soup Recipes

For those who lean towards a more dynamic cooking approach, take a look at the PlantYou Planner! This fully customizable meal planning app offers an extensive repository of uncomplicated vegan recipes. You even have the fantastic opportunity to explore the free version of the app, granting you access to 25 exceptional plant-based meals, including our signature beginner vegan meal plan. So, what’s holding you back?

Some bread dipped in butternut squash soup.
A bowl of golden butternut squash carrot soup with a swirl of coconut milk and fresh herbs.

The Recipe: Butternut Squash Carrot Soup

Deliciously creamy and soothing fall soup recipe that uses seasonal ingredients.
5 from 3 ratings
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Servings: 6
Prep Time: 10 minutes
Cook Time: 40 minutes
Cool and blend: 10 minutes
Total Time: 1 hour

Ingredients

  • 1 butternut squash, small, sliced in half and seeded
  • 2 carrots, large, peeled and roughly chopped
  • 3 vine ripe tomatoes, halved
  • 1 yellow onion, roughly chopped
  • 1 head garlic, top sliced off
  • ½ inch ginger, optional, minced
  • 2 cups vegetable broth, or water
  • salt and pepper, to taste, generously

Garnish

  • Coconut milk
  • Red pepper flakes
  • Fresh herbs
  • Olive oil

Equipment

Instructions 

  • Preheat the oven to 400F. 
  • On a sheet pan, lay out all listed ingredients apart from the vegetable broth. Sprinkle it with salt and pepper. 
  • Place in the preheated oven, and roast for 40 minutes, until the squash is soft.
  • When safe to handle, carefully transfer the contents of the sheet pan to a high speed blender, along with two cups of vegetable broth of water. Combine until a smooth soup is formed. 
  • Pour into bowls, and garnish with coconut milk, red pepper flakes and olive oil, as desired.

Notes

  • Adjust this recipe to include leftover veggies. Half a bell pepper, the last potato, a few cauliflower florets… You can add them to the sheet pan to avoid food waste.
  • You don’t have to use fresh produce. If you have frozen squash or carrots, they work just as well.
  • In addition to the basic spices I listed in this recipe, you can adjust the flavors to your preference. You could add spices like cumin, paprika, lemongrass, or coriander.
  • If you want to bulk up your meal, you can pair this butternut squash carrot soup with some bread, roasted potatoes, or even a side of rice.
Serving: 1g, Calories: 94.3kcal, Carbohydrates: 23.3g, Protein: 2.5g, Fat: 0.3g, Saturated Fat: 0.1g, Polyunsaturated Fat: 0.1g, Monounsaturated Fat: 0.03g, Sodium: 337mg, Potassium: 698.7mg, Fiber: 4.2g, Sugar: 6.8g, Vitamin A: 17364.3IU, Vitamin C: 38.7mg, Calcium: 85.6mg, Iron: 1.2mg
Cuisine: American, European
Course: Main Course, Soup
Author: carleigh