Vegan Butternut Squash Carrot Ginger Soup

This Butternut Squash Carrot Ginger Soup is vegan and so creamy, thanks to the coconut milk. Made easily in one pot - no need to roast the squash beforehand!

bread sitting on a bowl of butternut squash soup

I can't tell you just how much I love this soup! Of course, I'm a bit biased since they're my recipes, but there are favorites and this is one! You can't beat the flavors. The spiciness from the ginger, sweetness from the carrots and fall flavor from the squash and nutmeg make this Oooo so good.

If you're looking for a fall comfort meal, this is your recipe! It's creamy, smooth and full of warm spice.

I'm a huge fan of Panera Bread's Autumn Squash Soup like so many others! Are you a fan too? I get so excited when it launches each season and so sad when they stop serving I decided to come up with my own autumn squash soup!

I wanted to make this recipe vegan so that anyone can enjoy this and let me tell ya, even those who don't eat vegan will love this soup!

Squash Ginger Carrot Soup Ingredients

Here's all the lovely ingredients!

butternut squash, coconut milk, ginger, carrots and other ingredients
  • Butternut squash: 1 squash peeled and chopped is good. No need to roast it beforehand.
  • Carrots: need about 3 medium-sized carrots
  • Onion: the first step - sautee these in oil
  • Olive oil: for sauteing the onions
  • Garlic: 3 cloves
  • Ginger: added with the garlic to the onions after they have sauteed to help the flavors infuse!
  • Vegetable broth: adds salt and liquid to get all the veggies cooking
  • Sage: the perfect fall herb
  • Coconut milk: creamy goodness - also coconut goes so well with the other flavors!
  • Nutmeg - added spice and nuttiness

Chopping the Butternut Squash

No need for roasting the butternut squash before adding to the pot - aka a huge time saver! Roasted butternut squash is amazing, but for soup, it's not a necessary requirement.

collage showing how to cut a butternut squash into cubes
  1. First, slice the squash in half where the two halves are relatively the same in width. This makes it easier for peeling. Also, chop and discard the ends.
  2. Next, peel the skin off the butternut squash. It is thicker than most other vegetables, but a peeler will work well.
  3. Lastly, scoop the seeds out! The seeds are in the bottom half, so you'll need to slice that part half again lengthwise to access the seeds. You can discard the seeds or save them to roast later. I'll share more on that later in the post (highly recommend roasting them!)
  4. Then, chop the peeled squash. Set aside until ready to add to the soup!

Cooking the Soup

This one-pot vegan butternut squash soup is ready in 6 steps:

collage of steps to make the recipe
  1. Sautee the onions in oil for 5 minutes on medium heat.
  2. Once translucent, add the chopped ginger and minced garlic and cook another 3 minutes. The aromas that infuse the kitchen after adding the garlic and ginger are incredible!
  3. Add the chopped butternut squash, carrots, vegetable broth and nutmeg. Bring to a boil. Then reduce heat to a simmer and cover for 30 minutes.
  4. After 30 minutes, the veggies should be softened. Shake the can of coconut milk and add it to the pot. If wanting to add cream for garnish save a few tablespoons before adding the whole can into the soup.
  5. Blend with an immersion blender or in batches in a blender.
  6. Garnish with sage leaves or extra coconut cream on top!

Butternut Squash Soup Toppings

There are so many options, so let's dig into what you could do!

  • Roasted butternut squash seeds: when you cut and peel your butternut squash, don't discard the seeds! Save them to roast later. Wash them and allow the seeds to dry. Drizzle in a little oil, salt and any other spices you prefer and roast in the oven at 300 degrees for 15 minutes or until toasted.
  • Extra coconut cream: If you're going for a gorgeous presentation, couldn't recommend adding a swirl of cream more!
  • Sage leaves: Sage adds more savory notes to the soup and goes well with the flavors.
  • Nutmeg: Add an extra sprinkle of nutmeg if you love the spice and nuttiness.
  • Toasted coconut: complements the creamy coconut milk
  • Slice of toasted bread for dipping: this soup's texture is a creamy, thick and smooth consistency - perfect for dunking bread!
bowl of soup made of butternut squash, carrots and ginger with coconut cream swirled on top

Recipe Tips & FAQs

Can I use frozen butternut squash?

Yes! Save yourself time peeling and chopping by buying it frozen! Some stores also carry it fresh pre-chopped, and either option works well.

I don't like coconut, can I omit the coconut cream?

Of course - you do you! I've also eaten the soup without the coconut cream and love it that way as well. So you could try it without and then if you want to add in creaminess, drizzle a bit of heavy cream instead.

More Fall Recipes

Sweet Potato Turkey Skillet: the perfect savory meal you can use for breakfast, lunch or dinner

Pumpkin Protein Muffins: packed with 8 grams of protein and not overly sweet but all the fluffiness!

Pumpkin Pancakes: made easily with Bisquick and full of fall flavor

butternut squash soup topped with coconut cream, seeds and sage leaves

Vegan Butternut Squash Carrot Ginger Soup

This one pot butternut squash soup simmered with carrots, fresh ginger, nutmeg and garlic for a comforting autumn squash soup. Plus, it's made vegan with creamy coconut milk!
Print Pin Rate
Prep Time: 15 minutes
Cook Time: 38 minutes
Total Time: 53 minutes
Servings: 8 people


  • 1 tablespoon olive oil
  • 1 cup onion chopped
  • 3 cloves garlic minced
  • 2 tablespoons ginger chopped
  • 4 cups vegetable broth
  • butternut squash peeled and chopped (6-9 cups depending on size of squash)
  • 3 cups carrots chopped
  • ¼ teaspoon nutmeg
  • coconut milk (optional)
  • sage


  • Peel and chop 3 large carrots to get 3 total cups.
  • Chop and discard the ends of the butternut squash. Slice in half midway and peel the skin off. Scoop seeds out of bottom half and save to roast later or discard. Chop the peeled squash into cubes.
  • Heat a large stockpot over medium heat and cook the onions in the oil for 5 minutes or until they're translucent.
  • Add the minced garlic and chopped ginger and cook an additional 3 minutes.
  • Add the vegetable broth, chopped butternut squash, chopped carrots and nutmeg. Bring to a boil and reduce heat to a simmer. Cover and cook 30 minutes.
  • After 30 minutes, shake and open the can of coconut milk and stir it into the soup. Blend with an immersion blender or in batches with a traditional blender.
  • Garnish with sage leaves and additional coconut cream if desired.


  1. Reserve a few tablespoons of coconut milk if wanting to drizzle on top of the soup.
  2. For step by step instructions on cutting the butternut squash, please see the post.
  3. When reducing the heat to a simmer, don't put the heat to low. This temperature is too low for a  simmer and won't cook the vegetables in 30 minutes.


Calories: 115kcal | Carbohydrates: 25g | Protein: 2g | Fat: 2g | Saturated Fat: 1g | Sodium: 510mg | Potassium: 688mg | Fiber: 5g | Sugar: 7g | Vitamin A: 23152IU | Vitamin C: 34mg | Calcium: 90mg | Iron: 1mg

(Nutrition values are calculated by third-party software and an estimate that can vary based on product brands and cooking methods.)

Course: Soup
Cuisine: American
Keyword: butternut squash carrot ginger soup, vegan butternut squash soup, butternut squash soup with coconut milk, butternut squash and sweet potato soup, butternut squash soup with ginger
Tried this recipe? I love seeing your creations!Mention @monicanedeff.rdn or tag #monicanedeff so I can share them with the community!

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