Roasted Butternut Squash and Carrot Soup

This roasted butternut squash and carrot soup is savory, creamy, and packed with fall vegetables that get roasted until they’re sweet and caramelized! What makes our recipe special is roasting the veggies first (which adds incredible depth of flavor) and using cottage cheese to create a creamy, velvety texture while boosting the protein content. The result is a soup that’s satisfying, flavorful, and uses in-season produce at its best. It’s the kind of soup that warms you up from the inside out on cold fall and winter days!

My husband and I make a big pot of soup or chili at least 1-2 times a week throughout the fall and winter, so we’ve tried a LOT of different soup recipes over the years. I’ve shared over a dozen soup and chili recipes on this website because we genuinely love making and eating them when it’s cold out (soup season is the best!). After testing various combinations of vegetables and techniques, we found that roasting the butternut squash and carrots before blending them creates a much more flavorful soup than just simmering everything on the stovetop.

The cottage cheese is the secret ingredient here. It adds creaminess and a boost of protein without needing heavy cream, and you’d never know it’s in there because it blends in completely smooth. Using bone broth also amps up the protein content to make this squash soup filling. This soup has become a regular in our rotation because it’s satisfying enough to be a meal on its own, especially when served with crusty bread. Plus, it freezes well too, so you can make a big batch and enjoy it for months to come.

Ingredients for Roasted Butternut Squash Soup

• Butternut squash. The star of the soup! Roasting brings out its natural sweetness and creates a rich, velvety base when blended.
• Carrots. Add natural sweetness, color, and extra nutrition to the soup.
• Medium yellow onions -OR- a small shallot. Add a mild, sweet onion flavor that complements the squash and carrots. The yellow onion will be the milder option whereas the shallot gives a bit more of a pop.
  • Note, the shallot in the photos was pretty big resulting in a very shallot-forward soup… so really try and go for a small one!
• Olive oil. Used to roast the vegetables and help them caramelize.
• Salt, pepper, and paprika. Season the vegetables and add depth of flavor.
• Garlic cloves. Add aromatic flavor to the roasted vegetables (we’re roasting our garlic too!).
• Chicken bone broth. The main liquid base for our soup, bone broth adds deep, savory flavor as well as more nutrients and protein. You can also use regular chicken broth, chicken stock, or vegetable broth if preferred (or if it’s what you have in your pantry).
• Low-fat cottage cheese. The secret ingredient! Blends completely smooth to add creaminess and protein without all the calories you’d add from using heavy cream.
• Fresh thyme leaves (optional). Adds herby, savory flavor that complements the roasted veggies.

Complete ingredient measurements and all recipe details can be found in the recipe card at the bottom of the page.

Helpful Equipment

You’ll need a good quality blender for this recipe. A high-speed blender (like a Vitamix or Blendtec) will give you the smoothest, most velvety texture, but an immersion blender works too if that’s what you have.

You’ll also want a large sheet pan(s) for roasting the vegetables and a large pot for simmering the soup.

How to Make Butternut Squash Soup

Prep and preheat. Preheat your oven to 400°F and line a sheet pan with parchment paper. Chop all veggies.

Toss the cubed butternut squash, carrots, garlic, and onion (or shallot) with olive oil.

Spread into a single layer on the prepared baking sheet and sprinkle with salt and pepper.

Roast, stirring halfway through. the veggies for 20-25 minutes. After the initial roasting period, stir the vegetables and spread into a single layer again. Then roast for an additional 15-20 minutes.

Remove from the oven once the squash and carrots are fork-tender and the garlic is softened and lightly browned.

Blend in batches. Wait a few minutes after roasting before transferring the hot vegetables to your blender. When cool enough to handle, carefully transfer half of them to your high-speed blender.

Then add about 2 cups of broth and half of the cottage cheese.

Blend until completely smooth.

Transfer to a large pot then repeat with the remaining vegetables, broth, and cottage cheese.

Add the thyme and paprika.

Simmer the soup over medium-low heat for about 10 minutes, stirring a few times, to allow the flavors to meld together.

Serve warm and enjoy!

Butternut Squash and Carrot Soup Variation Ideas

• Make it vegetarian. Use vegetable broth instead of chicken bone broth for a vegetarian soup.
• Adjust the consistency. Thin out the soup by adding more broth, or thicken it by blending in more cottage cheese (which also adds more protein!).
• Add warming spices. Skip the thyme and try stirring in a pinch of cinnamon, nutmeg, or curry powder for a different flavor profile.
• Top with crunch. Serve with toasted pumpkin seeds, croutons, or crispy chickpeas for added texture.
• Add cream. If you want an even richer soup, stir in a splash of heavy cream or coconut milk at the end.

How to Store Butternut Squash Soup

Store leftover soup in an airtight container in the refrigerator for up to 5 days. Reheat individual portions in the microwave for 1 to 2 minutes, or reheat on the stovetop over medium-low heat, stirring occasionally. The soup may thicken as it sits in the fridge, so you can thin it out with a splash of broth or water when reheating.

You can also freeze this soup for up to 3 months. To do so, let it cool completely, then transfer to airtight freezer-safe containers or zip-top freezer bags. When ready to enjoy, thaw overnight in the refrigerator, then reheat on the stovetop over medium-low heat, stirring frequently. Add a splash of broth or water if needed to reach your desired consistency.

Carrot and Butternut Squash Soup Recipe FAQs