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It’s soup season and this is one of my favorites. Cozy, hearty and warm. This Roasted Butternut Squash Soup Recipe is super nutritious and oh-so-comforting and has a beautiful creamy texture, plus there is an option to add a dose of protein with pureed cottage cheese! 

Warm, cozy, and bursting with flavor, this Butternut Squash Soup is the ultimate fall comfort food. Roasting the squash, carrots, celery, and onions brings out their natural sweetness, while fragrant herbs like sage, thyme, and rosemary add depth and warmth. For a creamy, protein-packed twist, stir in pureed cottage cheese — or keep it simple and top with tangy goat cheese.

Perfect for weeknight dinners, lunch prep, or serving at holiday gatherings, this soup is easy to make, naturally gluten-free, and pairs beautifully with crusty bread, a fresh salad, or a grilled cheese. Plus, it stores well in the fridge or freezer, making it a versatile addition to your meal rotation.

Why You Will Love This Recipe:

• Creamy and comforting: Roasting the squash and vegetables brings out natural sweetness, giving you a velvety, rich soup without heavy cream.
• Simple ingredients: Just a handful of fresh vegetables, herbs, and stock create big flavor with minimal effort.
• Perfectly balanced flavor: Earthy sage, fragrant rosemary, and a touch of crushed red pepper create warmth and depth in every spoonful.
• Make-ahead friendly: Roast the vegetables ahead of time or use frozen squash for a quick, stress-free meal.
• Customizable and versatile: Top with goat cheese, cream, or toasted seeds; pair with gluten-free bread or a salad to make it a full meal.
• Seasonal and cozy: Ideal for fall and winter evenings, this soup makes any day feel a little more comforting and special.

Ingredients:

• 4 cups butternut squash (about 1 large squash, peeled, seeded, and cubed — or use one 16–20 oz bag of frozen chopped butternut squash for convenience; it saves time and still gives a naturally sweet, creamy flavor)
• 2 large carrots, chopped into 1–2 inch pieces (adds subtle sweetness and bright color)
• 3 stalks celery, chopped into 1–2 inch pieces (provides a savory base and balances the sweetness)
• 1 large white onion, roughly chopped (adds depth and richness to the soup base) — you could also use a yellow onion
• 5 cloves garlic, peeled and smashed (roasting or sautéing mellows the sharpness and builds flavor)
• 2 teaspoons dried sage (earthy and aromatic — pairs beautifully with squash)
• 1 teaspoon dried thyme (adds subtle herbal depth; you can use fresh thyme if available, about 2 teaspoons)
• 1 teaspoon fresh rosemary, finely chopped (or ¼ teaspoon dried rosemary) (brings a woodsy, pine-like note)
• ¼ teaspoon crushed red pepper flakes (optional; use less for a mild soup or more for a gentle heat)
• Salt and freshly ground black pepper, to taste (enhances flavor and balances sweetness — start with 1 teaspoon salt and ½ teaspoon pepper, then adjust after blending)
• 2 tablespoons olive oil (for roasting or sautéing — use extra-virgin for richer flavor)
• 3 ½ cups chicken stock or chicken broth (adds savory depth; substitute vegetable stock for a vegetarian version)
• Optional protein boost: ½–1 cup cottage cheese, blended until smooth
• Goat cheese crumbles, for garnish (creamy and tangy; feta or a dollop of Greek yogurt also work beautifully)

Instructions:

1. Preheat the oven:
   Preheat your oven to 425°F (220°C) and line a large rimmed baking sheet with parchment paper for easy cleanup. This higher temperature helps caramelize the vegetables, deepening their natural sweetness.
2. Prepare the vegetables:
   Spread the butternut squash, carrots, celery, onion, and garlic cloves evenly across the baking sheet. Try not to overcrowd — giving the vegetables space allows them to roast instead of steam.
3. Season generously:
   Drizzle the olive oil over the top of the vegetables. Sprinkle on the sage, thyme, rosemary, crushed red pepper flakes, salt, and black pepper. Use your hands or a spatula to toss everything together, making sure each piece is lightly coated in oil and seasonings.
4. Roast to perfection:
   Place the tray in the preheated oven and roast for 20–25 minutes, or until the vegetables are fork-tender and starting to brown at the edges. The squash should be soft enough to mash easily with a fork, and the onions should be golden and fragrant.
5. Blend until creamy:
   Carefully transfer the roasted veggies to a regular blender or high-speed blender (or use an immersion blender directly in a pot). Pour in the chicken stock and blend on high until the soup is smooth and velvety. If the soup is too thick, add more broth or a splash of water until you reach your desired consistency.
   • Optional: Add ½–1 cup pureed cottage cheese at this stage and blend again until fully incorporated. This will create a richer, protein-packed soup.
   • If the soup is too thick, add more broth or a splash of water until it reaches your desired consistency.
6. Warm and serve:
   Pour the blended soup into a large pot or Dutch oven. Warm gently over low heat, stirring occasionally, until it’s heated through and ready to serve. Taste and adjust seasoning as needed — a pinch of salt or a dash of crushed red pepper can brighten the flavor just before serving.
7. Garnish and enjoy:
   Ladle the soup into bowls and top each with a sprinkle of goat cheese crumbles and a few fresh thyme leaves. For a finishing touch, drizzle with olive oil or a swirl of cream if desired.

Storage Tips

• Refrigerator: Store leftovers in an airtight container for up to 4 days. Reheat gently on the stovetop over low heat, stirring occasionally.
• Freezer: Cool completely, then freeze in a freezer-safe container for up to 3 months. Thaw overnight in the fridge and reheat slowly.
• Tip: If the soup thickens after refrigeration or freezing, stir in a splash of broth, water, or milk when reheating to reach your desired consistency.

Perfect Pairings

• Gluten-free bread or rolls: Ideal for dipping and soaking up every bit of the creamy soup.
• Grilled cheese sandwich: Sharp cheddar or a dairy-free alternative complements the sweetness of the squash.
• Fresh salad: Try a crisp salad with apples, walnuts, and a maple vinaigrette for a balanced meal.
• Roasted vegetables or grains: Serve alongside quinoa, brown rice, or roasted Brussels sprouts for a hearty dinner.
• Toppings: Goat cheese, pumpkin seeds, a swirl of cream, or crispy bacon bits make it extra special.

Estimated Nutritional Value per Serving

(6 servings)

• Calories: ~?200?kcal
• Total Fat: ~?8?g
  • Saturated Fat: ~?2?g
• Carbohydrates: ~?30?35?g
  • Dietary Fiber: ~?4?5?g
• Protein: ~?8?10?g (higher if you include the cottage cheese)
• Sodium: Depends on broth and added salt (could range ~?400?600?mg)
• Key micronutrients: Good source of vitamin A, potassium, and other nutrients from the squash.
  • For example, some similar butternut squash soups list ~?149?g vitamin A IU and 8?mg iron per cup.

Notes & Adjustments

• The addition of ½?1 cup pureed cottage cheese boosts the protein significantly; the above assumes a moderate incorporation.
• Using frozen squash, lower?sodium broth, or skipping goat cheese garnish will slightly lower calories, sodium or fat.
• If you add extra toppings like goat cheese, toasted seeds or a drizzle of cream/olive oil, adjust accordingly.
• For vegetarian version (using vegetable broth) the macros remain very similar since the main ingredients are vegetables and broth.

Check out the recipe card below to make this cozy, nutritious and delicious soup, a great way to warm up on a chilly day! Roasted butternut squash carrot soup is sure to be a new family favorite! 

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Roasted Butternut Squash and Carrot Soup Recipe

Warm, cozy, and bursting with flavor, this Butternut Squash Soup is the ultimate fall comfort food. Roasting the squash, carrots, celery, and onions brings out their natural sweetness, while fragrant herbs like sage, thyme, and rosemary add depth and warmth. For a creamy, protein-packed twist, stir in pureed cottage cheese — or keep it simple and top with tangy goat cheese.

Print Recipe

Prep Time:5 minutes mins

Cook Time:25 minutes mins

Ingredients

• 4 cups butternut squash about 1 large squash, peeled, seeded, and cubed — or use one 16–20 oz bag of frozen chopped butternut squash for convenience; it saves time and still gives a naturally sweet, creamy flavor
• 2 large carrots chopped into 1–2 inch pieces
• 3 stalks celery chopped into 1–2 inch pieces
• 1 large white onion roughly chopped
• 5 cloves garlic peeled and smashed
• 2 teaspoons dried sage
• 1 teaspoon dried thyme you can use fresh thyme if available, about 2 teaspoons
• 1 teaspoon fresh rosemary or ¼ teaspoon dried rosemary
• ¼ teaspoon crushed red pepper flakes optional; use less for a mild soup or more for a gentle heat
• Salt and freshly ground black pepper to taste
• 2 tablespoons olive oil
• 3 ½ cups chicken stock or chicken broth substitute vegetable stock for a vegetarian version
• Optional protein boost: ½–1 cup cottage cheese blended until smooth
• Goat cheese crumbles for garnish

Instructions

• Preheat your oven to 425°F (220°C) and line a large rimmed baking sheet with parchment paper for easy cleanup. This higher temperature helps caramelize the vegetables, deepening their natural sweetness.
• Spread the butternut squash, carrots, celery, onion, and garlic cloves evenly across the baking sheet. Try not to overcrowd — giving the vegetables space allows them to roast instead of steam.
• Drizzle the olive oil over the top of the vegetables. Sprinkle on the sage, thyme, rosemary, crushed red pepper flakes, salt, and black pepper. Use your hands or a spatula to toss everything together, making sure each piece is lightly coated in oil and seasonings.
• Place the tray in the preheated oven and roast for 20–25 minutes, or until the vegetables are fork-tender and starting to brown at the edges. The squash should be soft enough to mash easily with a fork, and the onions should be golden and fragrant.
• Carefully transfer the roasted veggies to a regular blender or high-speed blender (or use an immersion blender directly in a pot). Pour in the chicken stock and blend on high until the soup is smooth and velvety. If the soup is too thick, add more broth or a splash of water until you reach your desired consistency.
• Optional: Add ½–1 cup pureed cottage cheese at this stage and blend again until fully incorporated. This will create a richer, protein-packed soup.
• If the soup is too thick, add more broth or a splash of water until it reaches your desired consistency.
• Pour the blended soup into a large pot or Dutch oven. Warm gently over low heat, stirring occasionally, until it’s heated through and ready to serve. Taste and adjust seasoning as needed — a pinch of salt or a dash of crushed red pepper can brighten the flavor just before serving.
• Ladle the soup into bowls and top each with a sprinkle of goat cheese crumbles and a few fresh thyme leaves. For a finishing touch, drizzle with olive oil or a swirl of cream if desired.

Servings: 6 people