Name: Roasted Butternut Squash and Carrot Soup
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 8
Cuisine: American
Ingredients: 1 butternut squash (or about 3-1/2 to 4 cups pre-cut squash); 1 large carrot (or 2 medium); 1 yellow or white onion; 1 whole head of garlic; 2 tablespoons olive oil; Salt and pepper; 1 tablespoon butter (or more olive oil); 1 tablespoon chopped fresh rosemary; 1/2 teaspoon ground cinnamon; Pinch of ground cloves; 4 cups chicken stock (or sub vegetable broth); 1/4-1/3 cup heavy cream (or sub coconut cream); 1-1/2 to 2 cups chopped ham (optional); grated parmesan cheese (optional)

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Roasted butternut squash and carrot soup is a silky-smooth and flavor-packed soup, made with roasted veggies for extra flavor depth, plus a whole head of roasted garlic that you will be so glad you tossed in there!

You can certainly enjoy this creamy soup as-is, or go with the extra flavorful finish and stir in smoky ham and a sprinkle of parmesan cheese.

It's a hug-in-a-bowl kind of meal that is just as cozy as it is flavorful, especially on a chilly day.

A wooden bowl of butternut squash and carrot soup with chunks of ham and parmesan.

This delicious soup has a velvety texture and an incredible mix of bold flavors.

Roasting the vegetables gives them even more depth of flavor (similar to this roasted cabbage sausage soup and my creamy cauliflower soup).

Onions, roasted garlic cloves, carrots and butternut squash are the main ingredients.

I add ham to the soup and the texture sort of reminds me of a lighter version of homemade split pea (in the very best way and only if you're a fan of split pea soup 😉 ).

recipe testing

This butternut squash and carrot soup came to be one night after a five-pound bag of carrots was gifted to me.

While I love love love butternut squash soup recipes, I have mostly been enjoying the seasonal squash in salad form lately.

But this time of year calls for cozy, hearty soups and that's exactly what you do when you have leftover ham, a bag of carrots and a whole squash on hand. You make the soup.

why this recipe works

Silky-smooth butternut squash carrot soup is creamy and savory and satisfying. Both the squash and the carrots add a natural sweetness that roasting brings out even more.

What I love about this recipe is that it's versatile, too.

You can use the warming spices that I prefer (a mix of cinnamon, allspice and cloves) or go for a spicy version with a dash of cayenne pepper or curry powder.

Make it extra rich and creamy with the addition of heavy cream and butter, or skip it entirely for a dairy-free and vegan butternut squash soup.

This butternut squash carrot soup is:

full of flavor
the perfect, velvety texture
low-carb (and keto-friendly!), gluten-free and dairy optional
versatile and simple to prepare - perfect for soup season!

butternut squash and carrot soup ingredients

Below are the simple ingredients you will need, along with some dairy-free substitutions.

For a dairy-free (or vegan) version, replace the whipping cream with coconut cream. Macadamia milk is my second best recommendation since it has a more neutral flavor than coconut milk and will still give you a nice creaminess.

As for the ham, leftover spiral smoked ham is best in this soup (I used ham made with this sugar-free ham glaze for extra flavor) but a chopped ham steak from the grocery store works in a pinch.

It's also not entirely necessary, which means you can easily make this soup vegan or vegetarian friendly.

To make keto butternut squash carrot soup with smoky ham, you will need:

fresh butternut squash, peeled and cut into 1-inch cubes
onion, cut into wedges
carrot, cut into cubes
whole head of garlic
extra-virgin olive oil
fine sea salt and ground black pepper
butter (or more olive oil)
fresh rosemary, chopped
ground cinnamon and ground cloves
chicken stock (chicken broth, vegetable stock or broth are fine too)
whipping cream (or sub coconut cream from a can of coconut milk)
pre-cooked ham, chopped
Parmesan cheese (optional)

carrot and butternut squash soup recipe

First, a couple of notes before getting started: you will need a large pot or Dutch oven and a high-speed blender to puree the soup after it has cooked.

This is extra important- a high-speed blender has more power and will always give you a smoother consistency than an immersion blender.

I know a stick blender is convenient and easier to use, but it just doesn't process the roasted veggies as well and will leave you with a chunkier soup. I don't love blending hot liquids but as long as it's safely done in two batches, it is a pretty easy step.

Here's a quick look at how to make it. Be sure to scroll to the recipe card at the bottom of the page to view all of the details and recipe notes.

Two halves of a butternut squash for butternut squash and carrot soup.

Peel the butternut squash and use a sharp knife to cut it into small, 1-inch cubes. Try to get them as uniform as possible so they roast evenly. Cut the onion into wedges and cut the carrot into similar-sized pieces as the squash.

Butternut squash, cut carrot and onion wedges on a sheet pan.

Place the chopped butternut squash and veggies on a baking sheet lined with parchment paper, along with a head of garlic wrapped in foil. Drizzle the veggies with olive oil and season with salt and pepper. Roast at 400°F for 20-25 minutes or until tender.

While the veggies roast: In a large pot set on the stove top over medium-high heat, sauté the rosemary and cinnamon for about 1 minute. Add the chicken stock (or veggie broth). Bring it to a boil, then reduce to medium heat.

Roasted vegetables in a large pot for butternut squash carrot soup.

Add the vegetables to the pot. Let them cook 2-3 minutes. Blend the soup in two batches, then transfer it back into the soup pot.

Three wooden bowls of butternut squash and carrot soup.

Stir in the cream and the chopped ham. Simmer for 10 minutes, then season to taste. To serve, top with shaved parmesan and fresh rosemary (optional).

tips for success

To store the soup: Store leftover soup in an airtight container for up to one week. Reheat in the microwave or on the stovetop over medium heat.

To blend: ladle the hot soup into a blender, only filling it about halfway. Make sure the lid is vented (I place a dish towel on top of the opening). Blend for 30 seconds to 1 minute or until the soup is silky smooth. Pour it into a large bowl and blend the second batch. Transfer it all back into the pot. A regular blender is best for this- I don't recommend a food processor or a stick blender.

Substitutions: I only use 1-2 carrots in this recipe to keep it lower carb. However, you can use up to three large carrots for a more intense carrot flavor. If increasing the amount of carrot, make sure your butternut squash is small to medium in size.

Toppings: Parmesan cheese is my go-to for this soup, but a dollop of crème fraîche, sour cream or even a sprinkle of roasted walnuts or pumpkin seeds would taste lovely.

Consistency: If the soup is too thick for your liking, stir in a little broth after blending to make the soup thinner.

A bowl of butternut squash carrot soup with garnishes and chopped ham.

This comforting soup recipe is one to make on repeat during butternut squash season!

Butternut squash and carrot soup is such an easy meal to make, and a great way to enjoy cozy flavors all season long.