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Paleo Butternut Squash and Carrot Soup

A thick, luxurious paleo, whole30 soup of butternut squash, carrot and apple mixed with warm, comforting flavours and eastern healing spices.
2 bowls of paleo butternut and squash and carrot soup
Paleo Butternut Squash and Carrot Soup

A Little About The Recipe: Paleo Butternut Squash and Carrot Soup

Paleo Butternut Squash and Carrot Soup came about because we had a bit of the sniffles go around the family recently. Some of my more senior family members got hit a bit harder than others. It’s written in stone somewhere that a cold requires either stew or soup. I don’t have so many recipes for stews or soups, so it was a good excuse to come up with something newI decided on a soup. To be a poorly persons’ soup, it needed to be warm, comforting and filling.  There was a butternut squash lurking around in the bottom of my fridge. It had lurked there for about two weeks waiting to become… something. If it lurked for much longer, it would become a fungus. Decision made! Butternut soup it would be!  When I rescued the butternut squash from the fridge, I also realised I had some lurking carrots so those would be added in.

There are foods like lemon, honey, and ginger that are supposed to help fight colds, but I am not sure I really believe in the virus killing properties of foods. In fact, I highly suspect the idea is that you are tastefully distracted while the virus is conquered naturally. But, if it won’t help it surely won’t hurt, and the list of supposed healing foods gives me good ideas on what to add.

So, one by one… Lemon. Lemon soup? Err… no! Ditch the lemon.

Honey? Butternut squash carries a fair few carbs without adding in honey and is quite sweet regardless.  I decide honey is was an unnecessary sugar addition.

Ginger? Ginger sounds nice. I add it.  My fresh ginger turned out to be not so fresh.  It too, had lurked, in the fridge and had lurked into something unnameable.  I threw it into my biodegradable bin and went out in the heat of Summer to go get some that was a tad fresher.

The supermarket employee at the fruit and veg section is a lovely man with a terrible hairstyle. I think I am just too old now to appreciate “the man bun”.  He probably saw me as a middle-aged mom and didn’t care for my opinion on his young and hip hairstyle anyway.  Hairstyle discussions kept to ourselves we, instead, discussed the healing qualities of ginger. He swore by its healing properties, along with turmeric and garlic.  I took his advice, bought some turmeric and garlic to add to the soup as well.

I had an apple and decided to add it in for a bit of extra. An apple a day keeps the doctor away, so they say. I am not so sure it does, but apples do help add flavour. More flavour is always a good thing.

I needed an aromatic for the recipe, cue fennel as my go-to aromatic.  I use it for tummy health reasons. If you have bloating or digestive issues, try dropping out onions for a week or two and see if it helps, you might be surprised.  Also, some time ago, I was making my first try at online shopping from a local supermarket. I ordered 6 fennels, or so I thought… I had actually ordered 6kg of fennel. This, as it turned out, was a lot of fennel.  I had to blitz most of it through the food processor and put it into bags for the freezer. I have been working my way through this mound of bags for about two months now so the more I can use the better. I will get to the end! Eventually! And then next time I will know 6 is 6kg, not 6 fennels!

So, fennel is in, what else can I add?  Nutmeg and cinnamon are both added.  These two spices always make me think of warmth and comfort, even just their names are soft and warm.

Soup ingredients all sorted.  Mix everything up with stock, add coconut cream for creaminess and experiment on two old folks, otherwise known as Grandma and Grandad, who are still in Malta visiting.

I, and my soup, got a big thumbs up.

We all agreed if you add two more cups of stock to this, it will taste just as good while serving another person or two.  However, I left the recipe exactly as we had it for the sake of authenticity and any purported healing properties it may have – everyone did recover from their colds eventually. So, now the choice is up to you – super thick and comforting or more soup-like liquidy!

I Recommend This For: Paleo Butternut Squash and Carrot Soup

So, this will never work for Atkins’ anything or keto.  The carbs in a butternut squash are just too high to even tweak it to a low carb soup.  Forget it, no, don’t do it.  Keto, click here.  Atkins’ Induction here and Atkins’ Maintenance here.

Now we are left with all the people who can eat this.  Although this is a soup, its very thick and a bit of a meal by itself.  It is unlikely that much more will be needed.   However, it’s nice to have variety on your table; to that end, I suggest either Paleo Guacamole on Boiled Eggs or Apricot, Broccoli and Walnut Salad.  Perhaps, both of them!

And Here It Is: Paleo Butternut Squash and Carrot Soup

two white bowls of butternut squash and carrot soup
Paleo Butternut Squash and Carrot Soup
A thick, luxurious paleo, whole30 soup of butternut squash, carrot and apple mixed with warm, comforting flavours and eastern healing spices.
5 from 1 vote
Prep Time 45 mins
Cook Time 45 mins
Total Time 1 hr 30 mins
Course Lunch, Soup, Starter
Cuisine Paleo, Paleo-ish
Servings 6 people
Calories 242 kcal


  • 1 medium butternut squash peeled and deseeded (about 900g)
  • 5 medium carrots peeled, topped and tailed (about 300g)
  • 1 medium apple peeled and cored
  • 1/2 medium fennel (about 115g)
  • 450 ml chicken stock (2 cups)
  • 450 ml beef stock (2 cups)
  • 2 x 2 tbsp olive oil
  • 1/2 tsp salt
  • 2 tsp fresh ginger
  • 1 clove garlic
  • pinch black pepper
  • 1/4 tsp turmeric
  • 1/8 tsp nutmeg
  • 1/8 tsp cinnamon
  • 1/4 cup coconut cream


Roasting the butternut squash and carrots

  • Preheat the oven to 200 deg C.
  • Dice the butternut squash and the carrots into 2 cm long pieces.
  • In a large bowl mix the butternut squash, the carrots and 2 tbsp of the olive oil with the salt.
  • Spread them out on a large baking tray and roast for 35 mins turning half way through.

Making the soup

  • Finely dice the fennel and the apple.
  • In a large pot heat the remaining olive oil over a medium heat and add the fennel and the apple.
  • Cook the fennel and the apple until they soften, about 10 mins.
  • Add the roasted butternut squash, the roasted carrots, the ginger, garlic, black pepper, turmeric, nutmeg and cinnamon. Stir it all together for 3 mins.
  • Add the chicken stock and the beef stock and bring to a simmer. Simmer for 30 mins.
  • Remove the pot from the heat and stir in the coconut cream.
  • Serve.


Net Carbs: 20.1g


Serving: 433gSodium: 521mgCalcium: 102mgVitamin C: 31mgVitamin A: 25476IUSugar: 10gFiber: 8gPotassium: 961mgCholesterol: 1mgCalories: 242kcalTrans Fat: 0gMonounsaturated Fat: 7gPolyunsaturated Fat: 1gSaturated Fat: 5gFat: 14gProtein: 6gCarbohydrates: 28gIron: 2mg
Keyword apple, carrot, coconut cream, dried herbs, fennel, fresh herbs, squash
Tried this recipe?Let us know how it was!

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