Why I Love Butternut Squash Carrot Soup: A Healthy, Gentle Meal

When the chill of fall sets in and the days get shorter, I find myself craving one thing above all else: a warm, comforting bowl of butternut squash carrot soup. There’s something about the smooth, velvety texture and the naturally sweet, earthy flavor of this soup that makes it the perfect cold-weather meal. Butternut squash carrot soup is not only a cozy hug in a bowl, but it’s also surprisingly healthy—and that’s one of the many reasons I adore it.

I first fell in love with this soup a few years ago when I was looking for something nutritious yet satisfying to enjoy that would be easy to digest. I was amazed at how simple ingredients could come together to create such a rich, delicious flavor. Since then, it’s become one of my go-to meals. Here’s why I keep making it over and over, and why it’s one of my favorite soups to share with friends and family.

It’s Full of Goodness (Without the Guilt)

One of the things I love most about this soup is how nourishing it is. Butternut squash and carrots are both loaded with vitamins and minerals that keep me feeling good, especially as the weather gets colder. The orange hue of the soup is a dead giveaway that it’s packed with beta-carotene, which is essential for healthy eyes and immune function. As someone who’s always battling dry skin in the winter, I love that it also supports healthy, glowing skin.

And let’s not forget the fiber! Both butternut squash and carrots are high in fiber, which is a huge plus for digestion. I always feel satisfied after a bowl, but not overly full. The fiber helps me stay fuller for longer, which makes this soup perfect for lunch or dinner when I need something filling but light.

Sweet, Savory, and So Satisfying

I’ve always had a soft spot for sweet and savory flavor combinations, and this soup is a prime example of why. The natural sweetness of the butternut squash pairs perfectly with the slightly earthy, mellow flavor of the carrots. When you blend them together, you get this incredibly creamy, velvety texture that feels indulgent but is made entirely from vegetables. No heavy cream or butter needed!

I love adding a touch of ginger or cinnamon to bring out the warmth of the squash and carrots. Sometimes I throw in a pinch of cumin or nutmeg to deepen the flavor, or even a squeeze of lemon for a bit of brightness. It’s so easy to play with the flavors and make it my own, which is part of what makes it so fun to make. If I want a little savory crunch, I add crisp sage leaf (like in recipe below).

Healthy Comfort Food

When the weather gets cold, I crave comfort food, but I don’t want to sacrifice my health for taste. That’s where this soup really shines—it’s the best of both worlds. It feels like a decadent treat when I’m eating it, but it’s packed with nutrients that make me feel good inside. The combination of vitamin A from the squash and carrots, vitamin C from the squash, and all those antioxidants makes me feel like I’m doing something great for my body while enjoying a bowl of pure comfort.

Plus, it’s naturally low in calories but still super satisfying. It’s so easy to eat a big bowl and feel completely content, knowing that I’m nourishing my body and fueling my day. Whether I’m enjoying it for lunch on a chilly afternoon or as a cozy dinner on a busy weeknight, this soup always hits the spot.

Immune Boosting Magic

With winter comes cold and flu season, and I’ve found that this soup is a secret weapon when it comes to staying healthy. Between the vitamin A from the squash and the vitamin C from both the squash and carrots, this soup is a great way to support your immune system. Whenever I feel that first little tickle in my throat, I’ll heat up a bowl of this soup and know that I’m doing something good for my body.

I love how both of these vegetables are known for their immune-boosting properties. Beta-carotene helps to maintain the health of my skin, which is my body’s first line of defense. And vitamin C is always a win when it comes to fighting off those pesky winter colds. It just makes me feel like I’m being proactive in taking care of myself, and that’s something I really appreciate during the colder months.

It’s Easy to Make (and Customize)

Another reason this soup has become a staple in my kitchen is how simple it is to make. I’m all about easy recipes that don’t require a lot of fuss, and this one really delivers. You just chop up the squash and carrots, sauté some onions and garlic, and let everything simmer in vegetable broth until it’s tender. Then, blend it all up for that silky-smooth texture that I love. It’s a one-pot dish that I can make in about 30 minutes—perfect for those nights when I want something comforting but don’t have a lot of time. Sometimes I roast half of the ingredients in the oven and blend all together- it all depends on my time and creativity that day! 

Plus, it’s a soup that you can truly customize to your taste. I love experimenting with different herbs and spices, or even adding a bit of coconut milk for extra creaminess. You could even throw in a handful of spinach or kale for a green boost, or add some roasted garlic for depth of flavor. I’m always tweaking the recipe based on what I have on hand or what I’m craving that day.

Perfect for Meal Prep

Lately, I’ve been trying to get better about meal prepping for the week, and this soup is absolutely perfect for that. It stores really well in the fridge for up to 4 days, and it freezes beautifully too. On busy mornings or evenings when I don’t have time to cook, I can just pull out a container of soup, heat it up, and I have a delicious, healthy meal ready in minutes.

There’s something so satisfying about having a homemade soup like this in my freezer, especially when I know I can always rely on it to be tasty, comforting, and nutritious. It’s like having a little bowl of love ready whenever I need it.

A Simple, Feel-Good Dish

In the end, what I love most about butternut squash carrot soup is how it makes me feel. There’s something so satisfying about enjoying a bowl of warm, homemade soup that’s not only good for my body but also deeply comforting for my soul. It’s a dish that makes me feel grounded, nourished, and cared for—all without any complicated ingredients or fuss.

So, if you’re looking for a cozy, healthy, and downright delicious soup to add to your repertoire, I can’t recommend this one enough. Whether you’re in need of a comforting lunch, a hearty dinner, or something to prep for the week ahead, butternut squash carrot soup is a surefire winner. It’s the kind of dish that warms you up from the inside out and leaves you feeling good long after you’ve had your last spoonful.

If you haven’t tried it yet, trust me—this soup will quickly become one of your favorites too.

My Favorite Butternut Squash Carrot Soup Recipe

Here's the recipe I keep coming back to—it’s simple, delicious, and always a hit!

Ingredients:

• 4 Cups  medium butternut squash, peeled, seeded, and cubed (can use pre-cut or frozen too!)
• 3 medium carrots, peeled and chopped (to saute in pot)
• 3 medium carrots, peeled and cut into 9 pieces to roast in the oven (not necessary but a fun topper)
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth (or chicken broth if you prefer)
• 2 tablespoons olive oil (or use as much as needed!) 
• 1 teaspoon ground cumin (optional)
• 1/2 teaspoon ground cinnamon (optional)
• Himalayan Pink Salt and pepper, to taste

• Fresh Sage leaf garnish or extra punch to the soup (Optional)
• Black Volcanic Sea Salt for Garnish (Optional)

Instructions:

1. Pre-Heat Oven to 375: Will use oven for roasting half the carrots and butternut squash, along with the sage leaf for garnish.  (This entire step is optional- you can cook everything in one pot if you prefer!) 
2. Prepare the veggies: Peel and cube the butternut squash, chop the carrots, and dice the onion.
3. Roast Veggies: Take half of the squash (2 cups) 9 pieces of Carrots, 6 Whole Sage Leaves, Top Generously with Olive Oil and Sprinkle with Sea Salt. Stick in the Oven, set timer for 25 minutes. (Keep an eye on the sage so it doesn’t burn).
4. Sauté the onions and garlic: In a large pot, heat olive oil over medium heat. Add the onions and cook until soft and translucent, about 5 minutes. Add the garlic and cook for another 1-2 minutes until fragrant.
5. Cook the vegetables: Add the cubed butternut squash and chopped carrots to the pot. Stir in the cumin and cinnamon (if using) and season with salt and pepper. Sauté for 2-3 minutes.
6. Simmer: Pour in the vegetable broth, bring to a boil, and then reduce the heat. Let it simmer for about 20 minutes, or until the vegetables are tender and easily pierced with a fork.
7. Pull vegetables from the oven: Add roasted squash to soup, add 1-2 crispy sage leaves.
8. Blend: Turn off heat from pot. Use an immersion blender to puree the soup directly in the pot until smooth and creamy. Alternatively, you can transfer the soup in batches to a blender (just be sure to let it cool slightly before blending).
9. Serve: Ladle the soup into bowls and garnish with a drizzle of olive oil, a pinch of black salt, crunchy sage and a roasted carrot if you like. Enjoy with a slice of crusty sourdough bread or a light salad for a complete meal.

This soup is perfect for cozy dinners, meal prep, or when you just need a little warm comfort in a bowl. Trust me, it’s a recipe you’ll come back to time and time again!