A spoon digging into a bowl of butternut squash and carrot soup

Butternut Squash and Carrot Soup Recipe

This healthy roasted Butternut Squash and Carrot Soup is perfect cold weather food and is super easy to make. The recipe is vegan, gluten free, clean eating and can also be paleo or Whole30.

Course Main Course
Cuisine American
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 4 -5
Calories 332 kcal
Author Leelalicious


  • 1 bag (20 oz/4 cups) Mann's butternut squash cubes
  • 1 lb (450 g) carrots cut into 1/2-inch pieces
  • 1 small onion quartered
  • 3 cloves garlic skin on
  • 2 tabespoons avocado or olive oil
  • salt & pepper
  • 4 cup vegetable broth or chicken broth
  • 2 tablespoons maple syrup or honey
  • 1 teaspoon paprika powder
  • 1/2 teaspoon cumin
  • 1/8-1/2 teaspoon cayenne powder (adjust to your heat preference)

For serving:

  • 2 cups cooked quinoa
  • roasted pumpkin seeds
  • cilantro


  1. Preheat your oven to 400°F. Prepare 2 baking sheets.

  2. Place the butternut squash cubes on one baking sheets. On the other one arrange the carrot pieces, quartered onion (leave the root part intact), and garlic cloves in skin. Drizzle everything with the oil and generously season with salt and pepper. 

  3. Place both baking sheets in the oven at the same time and roast veggies for 25-30 minutes until tender. Flip once after 15 minutes.

High Speed Blender Instructions:

  1. Add broth, maple syrup, paprika, cumin and cayenne to the blender jar. Add the roasted vegetables (remove root end of onion and garlic peel).

  2. Blend on high speed until super smooth and steamy (~ 5 minutes).

Stovetop instructions:

  1. Add the broth to a large pot. Add paprika, cumin, cayenne and the roasted vegetables and bring everything to a boil. Using an immersion blender puree the soup until completely smooth.

  2. Serve each bowl of soup with about 1/2 cup cooked quinoa for added protein. Top with roasted pumpkin seeds and cilantro leaves. Optionally, drizzle with a little coconut milk or olive oil.

Recipe Notes

Nutrition data includes 1/2 cup of quinoa per serving.

Nutrition Facts
Butternut Squash and Carrot Soup Recipe
Amount Per Serving
Calories 332 Calories from Fat 89
% Daily Value*
Fat 9.9g15%
Sodium 1059mg44%
Carbohydrates 57g19%
Fiber 9.2g37%
Sugar 16g18%
Protein 7.7g15%
* Percent Daily Values are based on a 2000 calorie diet.