Hey friend,

If you’ve made my original butternut squash soup before, this one’s a cozy twist—with roasted carrots and a little more spice, making it richer, warmer, and perfect for fall.

This butternut squash soup recipe is everything I needed on a gray, chilly evening. Plus it’s creamy without any cream, comforting without being heavy, and layered with the kind of flavors that feel like a warm hug from the inside out.

As a certified health coach, I love sharing meals that support your body, your energy, and your emotional state—and this one delivers on all three.

It’s one of those easy plant based soup recipes that comes together with minimal fuss but gives back so much comfort and nourishment in return. And it makes enough for leftovers, which is always a win.

Whether you’re looking for easy dinner ideas or just want something cozy to curl up with, this one’s a new go-to.

Why You’ll Love This Recipe

You don’t need a long list of ingredients or hours of prep. Here’s what makes this butternut squash soup recipe a keeper:

• Simple and seasonal: Uses basic fall veggies you probably already have
• Plus one pot and a blender is all that you need
• Freezer-friendly: Perfect for batch cooking
• Naturally dairy-free, gluten-free, and vegan
• Thick and creamy: Without using any cream or flour

If you’re like me and need meals that can multitask—comfort you, nourish you, and not leave you with a mess—this one hits the mark.

I also love that you can adjust the texture depending on what you love. Want it super thick and rich? Use a little less broth or add an extra cup of squash. Prefer it a bit thinner for sipping from a mug? Just blend in a touch more broth at the end.

This flexibility makes it perfect whether you’re serving it to your family, batch prepping for the week, or just craving something warm and satisfying after a long day.

What Makes It Healing?

Also, food has the power to support your mood, hormones, and energy—especially when life feels chaotic.

And let’s be real: fall and winter can bring more than chilly temps. Shorter days, heavier energy, and hormonal shifts (hello, seasonal mood swings) make it extra important to eat foods that ground and restore us.

Here’s how the ingredients in this easy plant based soup recipe work their magic:

• To start, butternut squash is a fall favorite for good reason.
  It’s high in beta-carotene (which your body turns into Vitamin A), helping with immune health, skin glow, and hormonal balance. It’s also naturally sweet, which satisfies without needing added sugar.
• In addition, carrots are rich in beta-carotene and fiber. They support your gut and skin while helping to stabilize blood sugar. The combination of squash and carrots creates a velvety, slightly sweet base that’s incredibly soothing.
• Garlic and onion: These bring in gut-friendly prebiotics and immune-boosting compounds. They’re anti-inflammatory and help reduce that sluggish, foggy feeling.
• Coconut milk: Adds creaminess plus healthy fat to help you feel full and calm. It slows digestion (in a good way), keeping your blood sugar stable, which supports mood and cravings.
• Warming spices: Cinnamon and nutmeg aren’t just cozy—they help with digestion, circulation, and reducing bloating.

Eating this soup truly feels like a form of self-care. It helps reset your nervous system, supports hormone balance, and gives your body what it needs to recover from a busy day or a stressful week.

Creamy Roasted Butternut Squash & Carrot Soup

Ingredients:

• 1 medium butternut squash, peeled and cubed
• 3 large carrots, peeled and chopped
• 1 small onion, chopped
• 2 cloves garlic, peeled
• 1 tbsp olive oil
• 1/2 tsp ground cinnamon
• 1/4 tsp ground nutmeg
• 1/2 tsp sea salt (plus more to taste)
• Black pepper to taste
• 3.5 to 4 cups vegetable broth (start with less if you prefer it thicker)
• 1 can (13.5 oz) full-fat coconut milk

Directions:

1. Preheat oven to 400°F (200°C).
2. On a lined baking sheet, toss squash, carrots, onion, and garlic with olive oil, cinnamon, nutmeg, salt, and pepper. Roast for 25–30 minutes until golden and tender.
3. Transfer roasted veggies to a high-speed blender or soup pot. Add 3.5 cups broth and blend (or use immersion blender) until smooth. Adjust texture with more broth if desired.
4. Stir in coconut milk and warm over low heat until everything is heated through.
5. Taste and adjust seasonings. Serve warm with toppings of choice.

Optional: Garnish with pumpkin seeds, microgreens, or a swirl of coconut milk for a pretty finish.

Tip for a Creamier Soup

If you want a thicker soup (which I personally do!), start with 3 cups of broth instead of the full 4. Let the roasted veggies shine. You can also add an extra half cup of squash to increase that rich, creamy feel.

Ultimately, there’s no need for flour or potatoes—just let the vegetables do the work.

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What to Serve It With

This soup is so satisfying on its own, but here are a few ideas to turn it into a full meal:

• A massaged kale salad with lemon tahini dressing and roasted seeds
• Avocado toast on sprouted grain bread
• Roasted chickpeas sprinkled on top for a little crunch
• Grilled tempeh or marinated tofu on the side for protein

It’s versatile, cozy, and elegant enough to serve at a dinner party but simple enough for a Tuesday night.

Batch Prep & Storage Tips

One of my favorite things about this recipe is how well it keeps. The flavors deepen overnight, and it reheats beautifully.

Here’s how I like to store it, and more importantly, how to keep it tasting fresh:

• Fridge: Lasts up to 5 days in a sealed glass container.
• Freezer: Store in wide-mouth mason jars or silicone bags (leave room at the top). Defrost overnight in the fridge.
• Meal prep tip: Freeze in single servings for quick lunches or solo dinners.

It’s like your future self is already taken care of.

Already Love Butternut Squash Soup

If you’re a fan of butternut squash soup already, this version adds roasted carrots and extra warmth for a deeper, silkier flavor. It’s not a repeat—it’s a new favorite.

And if you’re in the mood to mix things up again later this week, try my Golden Turmeric Lentil Soup. It’s protein-rich, anti-inflammatory, and incredibly grounding—especially if your energy needs a boost.

Both are perfect for keeping you cozy all season long.

Nourish Yourself—Even on Busy Days

And I know what it’s like to be stretched thin. To feel like there’s never enough time or energy left for yourself.

But I also know that when we feed our bodies well, we show up better in every part of our life.

This butternut squash soup recipe is more than just dinner—it’s a way to say “I’ve got you” to yourself.

With every warm spoonful, let it remind you: You are allowed to slow down. You are allowed to be nourished. You are allowed to feel good.

You don’t need hours in the kitchen or fancy tools. Just a few ingredients, a little intention, and 30 quiet minutes to yourself.

From heart to yours,
Monica