Roasted Butternut Squash Soup with Ginger & Carrot

This cozy Butternut Squash Soup with Ginger is a delicious and nutrient-dense soup recipe for colder months! Sweet squash is roasted on a sheet pan with carrots, apples, and ginger and blended with broth and coconut milk to make it creamy.

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Overhead view of butternut squash soup with croutons on top.

As a dietitian, I love making a flavorful & creamy soup when the weather starts to cool off! It's an easy way to add a lot of nutrient-rich vegetables to a meal with minimal effort.

This butternut squash soup is the perfect winter meal! Serve it with a slice of crusty bread or add a can of white beans or cooked chicken for protein. I hope you love this creamy butternut squash soup as much as I do! 😊

This recipe was inspired by my Roasted Red Pepper & Tomato Soup with Gouda, another sheet pan soup. It pairs well with homemade sourdough croutons!

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What You'll Love About this Recipe
Key Ingredient Notes and Substitutions
How to Make Butternut Squash Soup
Video of How to Make Butternut Squash Soup with Ginger
Dietitian Tip
Equipment
Variations
How to Serve Butternut Squash Soup
Storage for Butternut Squash Soup with Ginger
Expert Tips
FAQ
Related
Perfect for Pairing
Want to Learn About Nutrition?
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What You'll Love About this Recipe

Fresh Ingredients - we use seasonal fresh ingredients for optimal flavor and the perfect texture and consistency!
Nutrition - this recipe is full of nutrition including dietary fiber for gut health, vitamins A and C, and antioxidants to protect your immune system. It's also a dairy-free and gluten-free option for those with food intolerances.
Freezes Well - this recipe can be frozen and thawed making it a great meal prep option.

Key Ingredient Notes and Substitutions

This easy Butternut Squash Soup Recipe is made with healthy ingredients. Below are some ingredient notes. Check the printable recipe card for ingredient measurements.

Ingredients for butternut squash soup with ginger on a table.

Butternut Squash - Butternut squash is the main ingredient in this soup. It’s the sweetest winter squash variety and great for soup. This recipe calls for a whole butternut squash, but if you want to save some time you can use precut butternut squash. To choose a ripe butternut squash, pick one that's heavy for its size.
Extra Virgin Olive Oil - roasting vegetables in olive oil gives them a robust taste. It also adds oleic acids, healthy fats that are good for overall health including brain health, hormone health, and heart health.
Apple - I suggest using a crisp, sweet apple variety like Honeycrisps because they hold up well to cooking. But of course, you can use any apple variety you like!
Carrots - carrots add extra sweetness to this soup. They also provide beta-carotene that converts into vitamin A in your body and is an important nutrient for eye and skin health.
Yellow Onion - aromatic yellow onion complements the sweetness of the butternut squash. It also provides an anti-inflammatory antioxidant called quercetin.
Garlic - for this recipe, we roast the whole garlic bulb with the veggies on the sheet pan and then squeeze the slightly brown, roasted garlic cloves into the blender. Garlic contains a compound allicin which has been shown to enhance the functioning of the immune system.
Ginger Root - spicy ginger adds a little zip to this soup. Ginger has anti-inflammatory properties and contains antioxidants.
Fresh Thyme - fresh thyme adds fall flavor. You can add sage leaves or rosemary too if you'd like. If you want to use dried herbs, use 1 teaspoon of dried thyme.
Vegetable Broth - use a Low Sodium vegetable broth or vegetable stock to better control the saltiness. You can use low sodium chicken broth or stock, or bone broth instead if you want.
Coconut Milk - to make this soup creamy, add unsweetened coconut milk or another thick milk. This replaces heavy cream found in many soup recipes.
Cinnamon - a dash of cinnamon adds warmth.
Salt & Pepper - a pinch of salt and black pepper to tie all the flavors together.

How to Make Butternut Squash Soup

Below are the instructions for how to make this Butternut Squash Soup with Ginger with some visuals that I hope are helpful!

Butternut squash diced on a cutting board.

Step 1 - Preheat oven to 400℉ (200°C). Line a baking sheet or sheet pan with parchment paper and spray with cooking spray. Peel the butternut squash, cut it in half, and scoop out the squash seeds. Then dice the squash flesh into 1 inch sized pieces. Roughly chop the apple, carrots, and onion. Remove the thyme leaves from the stem. Cut the top end off of a whole bulb of garlic and peel the fresh ginger root.

Ingredients for butternut squash soup on a sheet pan.

Step 2 - Place the butternut squash, carrots, apple, onion, bulb of garlic, and ginger on the prepared baking sheet and coat them in olive oil, cinnamon, the fresh thyme, and salt and pepper. Bake in the preheated oven for 30-40 minutes. Oven times will vary. The squash is done when its easily pierced with a fork.

Butternut squash ingredients in a blender.

Step 3 - When the vegetables are done roasting, remove them from the oven and add everything to a blender except the garlic.

Human hand adding garlic cloves to a blender with ingredients for butternut squash soup.

Step 4- To add the garlic cloves, carefully squeeze them out of the skin being careful not to get the skins in the blender. Then add 3 cups of the vegetable broth and the coconut milk. Blend everything until smooth using a spatula to push down the sides as needed.

Step 5 - To heat the soup, pour it into a large stockpot and heat on medium heat until it starts to bubble. Then lower to medium-low or low heat for another minute or two. If it's too thick, add 1 more cup of vegetable broth or a little water.

Step 6 - Add your favorite toppings - sourdough croutons, pumpkin seeds, sunflower seeds, a dollop of sour cream, an extra drizzle of coconut milk, or a squeeze of lime juice work great!

Hint: if you don't have a high-speed blender, you can add the soup ingredients including the roasted vegetables, broth, and coconut milk to a large pot and use an immersion blender to blend it.

Video of How to Make Butternut Squash Soup with Ginger

Here's a video showing how to make this recipe that I hope is helpful!

Dietitian Tip

Butternut Squash Soup is a double win - it's delicious and so nutritious it can help you meet your daily needs! Just one cup of cubed butternut squash has 14% of your daily value of potassium, 11% of your daily value of fiber, 12% of your daily value magnesium and 48% of your daily value of Vitamin C!

Equipment

A high-speed blender works best for this classic butternut squash soup recipe, but you can use a regular blender or food processor. I have a Ninja Blender and love it. If you have more money to invest in a high-quality blender, invest in a Vitamix Blender!

Variations

The best part about this butternut squash soup recipe is that you can customize it according to your taste. Below are some ideas, but feel free to get creative!

Spicy - if you like a spicy soup, add red pepper flakes or a dash of cayenne pepper.
Deluxe - if you want to make this soup heartier, add a can of white beans and some portobello mushrooms.
Creamier - if you're looking for an extra creamy texture for this butternut squash carrot ginger soup, add cream cheese, coconut cream, or a can of coconut milk.
Sweeter - the squash, apples, and carrots add natural sweetness. But if you want to sweeten it even more, add a tablespoon of maple syrup or brown sugar. Serve with a cinnamon stick on top!

How to Serve Butternut Squash Soup

Top it with Sourdough Croutons - top your bowl of hot soup with these delicious and simple homemade Sourdough Croutons on top.
Add Your Favorite Protein - stir in cooked shredded chicken or a can of white beans for added protein!
With a Salad and Side of Crusty Bread - serve it soup & salad style with a fall salad like this Beet & Arugula Salad with Goat Cheese or a Kale Harvest Salad.

Storage for Butternut Squash Soup with Ginger

Refrigerator - store cooled leftover soup in an airtight container in the fridge for up to 3-4 days.
Freezer - let the soup cool to room temperature and store leftovers in freezer-safe containers or freezer-safe bags in the freezer for up to 3 months. Thaw in the refrigerator overnight.
Reheat on the stovetop, on low heat in a slow cooker, or in the microwave.

Butternut squash soup in a bowl with another bowl of soup in the background.

Expert Tips

When choosing a butternut squash, look for one that feels heavy for its size.
If you prefer a thicker soup, you can use a bit less broth. Add more broth if you want a thinner soup.
Time-saving tip: If you want to save some time, feel free to use pre-cut butternut squash.

FAQ

Is this Butternut Squash Soup with Ginger healthy?

While healthy means something different to everyone, this is a nutrient-rich option. Butternut squash, carrots, apple, onion, garlic, ginger, and fresh thyme all provide a variety of vitamins and minerals, dietary fiber for a healthy gut, and antioxidants that support brain health and overall health!

Is this recipe gluten-free?

Yes, this is a gluten-free recipe.

Is this recipe vegan?

Yes. This is a vegan butternut squash soup recipe.

Where can I find butternut squash in the grocery store?

You can find butternut squash at the farmers market or the grocery store in the produce section during the fall and winter months.

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Perfect for Pairing

These are my favorite dishes to serve with this Butternut Squash Soup with Ginger:

Want to Learn About Nutrition?

Here are some educational articles from a dietitian:

I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian

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