Butternut Squash and Carrot Soup with Ginger


Jump to Recipe

This post may contain affiliate links. Please read our disclosure policy.

Warming turmeric and ginger make this creamy Butternut Squash and Carrot Soup perfect for cool weather. Roasted carrots and ginger build flavor. This soup is cozy and satisfying, but also just happens to be full of good-for-you ingredients, is vegan, paleo, keto, and W30 friendly. 

butternut squash soup in a white bowl

Pin this now to save it for later

Pin It Now

This Butternut Squash Soup is on near-constant rotation at our house. It’s a new twist on my household’s favorite smooth soup, and, as much as I love soups and stews, this may be my personal all-time favorite (a close second is my simple, flavorful Chicken and Butternut Squash Soup). 

The “magic” of this soup comes from a few extra ingredients that amplify the flavor of the squash. While butternut squash is the star, apples and carrots play supporting roles to give the soup layers of flavor and a subtle natural sweetness. The only time-consuming step is to roast all of those vegetables beforehand. This concentrates their flavors and makes this soup so satisfying that it can be served all on its own or with just some crusty bread for dipping. 

This has been the coziest meal we’ve made on this season’s snow days, and we hope you love it as much as we do!

pouring soup into a white bowl


  • Butternut Squash – Measure the squash by weight before preparing it (about 3 lbs) or by volume after cubing it (about 6 cups of squash cubes). Look for pre-cubed squash at the grocery store to save time.
  • Apples – A tart green variety balances the natural sweetness of the vegetables well, but use whatever you have on hand. I usually just use the regular apples we have for lunches – Fugi or Gala.
  • Carrots – Carrots can sometimes taste a little bitter, but roasting them brings out sweetness and makes them very tender. They help to thicken the soup and give it some vegetable-based creaminess.
  • Garam Masala – This Indian spice blend includes cinnamon, cardamom, cumin, and coriander. It is not spicy but packs in a lot of flavor. It goes so well with butternut squash soup that I’ve used it in every single batch since I started making this Cooking Light recipe many years ago. 
  • Coconut Milk – Light or regular coconut milk will work – you’ll get a creamier, richer soup with regular. Be sure to use the canned variety that is sold in the international aisle, not coconut milk that is sold as a substitute for dairy milk. 
  • Ground Turmeric – This is sold in the spice aisle. Fresh turmeric will work as well.
  • Fresh Ginger – I prefer the flavor of fresh ginger here. If you have a high-powered blender (like Vitamix), there’s no need to grate the ginger before using it, but with a regular blender, it’s a good idea to grate it first so it is sure to get blended in. You can skip this if you’d like or use about ¼ tsp powdered ginger or ginger paste (sold in a tube).
  • Black Pepper – Some research shows that black pepper enhances the anti-inflammatory properties of turmeric. It doesn’t take much, but if you want to get all of those benefits, be sure to crack a little black pepper into your soup. (More info can be found here.) 
  • Cooking Oil, Kosher Salt, Water – Other staples you’ll need for the soup. 
diced raw apples and carrots on a sheet pan
diced carrots and apples on a sheet pan
using a spatula to stir roasted vegetables on a sheet pan

Recipe Tip

The key step for building flavor in this soup is to roast the butternut squash, carrots, and apples. Yes – even the apples get roasted! Roasting concentrates their flavor and softens them so they are easy to blend into a very smooth, very creamy soup. 


Can you use frozen squash in Butternut Squash Soup?

Frozen squash works well in butternut squash soup, but it doesn’t roast well. Defrost it before using and add it directly to the blender. You’ll lose some of the flavor that comes from roasting the squash, but in this soup, you’ll still have plenty of flavor from the roasted carrots and apples. 

What are the health benefits of ginger and turmeric?

Ginger and Turmeric have similar properties that have been found to boost immunity and help with inflammation. They have warm flavors that make them great for cool weather.
(I’m not a health expert, but enjoyed this article that cites some of the research behind the benefits and healing properties of ginger and turmeric.)

Can squash soup be frozen?

Yes! Pureed soups like this one are ideal for freezing and will retain their flavor for a long time. Let the soup cool completely and then transfer into freezer-safe containers or freezer-safe storage bags, pressing out as much air as possible before sealing. Freeze for up to 6 months (the soup should be fine even if frozen longer but may lose some of its texture and / or flavor). See below for a printable freezer label.

If you’re looking for an easy way to freeze smaller portions of soup, my mom bought me these Souper Cubes last fall and I love them!

butternut squash soup freezer label

Printable Freezer Label

Print and attach the label below so cooking instructions are ready when you are!

Print Freezer Label
butternut squash soup in a white bowl

More Cozy Soup Recipes

Pin this now to save it for later

Pin It Now
butternut squash soup in a white bowl
4.50 from 14 votes

Butternut Squash and Carrot Soup with Ginger

Warming turmeric and ginger make this creamy Butternut Squash and Carrot Soup perfect for cool weather. Roasted carrots and ginger help to build flavor. This soup is cozy and satisfying, but also just happens to be full of good-for-you ingredients, is vegan, paleo, keto, and W30 friendly.
Prep: 20 minutes
Cook: 30 minutes
Total: 50 minutes
Servings: 8


  • Half Sheet Pans
  • Blender


  • 8 cups cubed butternut squash (roughly one 3 lb squash, peeled and cubed)
  • 2 medium apples, any type, chopped
  • 8 ounces carrots, peeled and sliced into rounds
  • 2 Tablespoons cooking oil, divided (I use avocado oil, but any oil will work)
  • 1 teaspoon kosher salt
  • 1 teaspoon garam masala
  • 3/4 cup coconut milk (sold in a can in the international aisle)
  • 1/2 teaspoon ground turmeric
  • 1 inch ginger, peeled (if using a high-powered blender add it whole, if using a lower-powered blender or immersion blender, grate the ginger first)
  • 1/4 teaspoon black pepper
  • water
  • For serving: yogurt or coconut yogurt, pumpkin seeds, cilantro


  • Preheat oven to 425°F / 220°C. Set out two sheet pans.
  • Spread butternut squash out on one sheet pan. Spread apples and carrots out on the second sheet pan.
  • Toss butternut squash with 1 Tbsp cooking oil and 1/2 tsp salt. Toss apples and carrots with 1 Tbsp cooking oil, 1/2 tsp salt, and 1 tsp garam masala.
  • Roast vegetables until very tender, 20 to 25 minutes, rotating the pans and flipping the vegetables with a spatula halfway through cooking.
  • Combine roasted vegetables, coconut milk, ground turmeric, ginger, black pepper, and 2 cups water in a blender. Blend until smooth, adding more water as needed to reach a pourable consistency.
  • If the soup is warm enough you can serve immediately. Otherwise, transfer to a saucepan and bring to a simmer before serving.
  • Serve with yogurt, pumpkin seeds, and / or cilantro leaves if you'd like. Enjoy!




Calories: 183kcal | Carbohydrates: 27g | Protein: 2g | Fat: 9g | Saturated Fat: 5g | Sodium: 320mg | Potassium: 691mg | Fiber: 5g | Sugar: 10g | Vitamin A: 19643IU | Vitamin C: 34mg | Calcium: 83mg | Iron: 2mg

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

Author: Jess Smith via Inquiring Chef
Cost: $9.00
Calories: 183
Keyword: butternut squash, easy soup, fall recipe, healthy recipe, keto friendly, soup recipe, vegan recipe, vegetables, winter recipe
Like this? Leave a comment below!Jump to Comments

Want to save this recipe?
Get it emailed to you directly! Enter your email below.

About Jess Smith

Jess is the recipe creator and photographer at InquiringChef.com. She spent nearly a decade as the Chief Recipe Developer for the award-winning meal planning app Cook Smarts. Her colorful, healthyish recipes have been featured in popular online publications including Parade, Hallmark, and HuffPost.

Leave a comment

Your email address will not be published. Required fields are marked *

Recipe Rating

This site uses Akismet to reduce spam. Learn how your comment data is processed.