Enjoy this easy pumpkin carrot soup this fall. It is made with fresh veggies and herbs that give it a hearty and tasty flavor. It involves minimal chopping and is cooked on a single sheet tray for an easy dinner. Enjoy it for dinner or lunch with any side dish you like.

Carrot Pumpkin Soup in a white bowl.


This vibrant soup is sure to become a favorite in your kitchen. It is made with fresh and seasonal fall ingredients that are rich in nutrients and antioxidants. It has a creamy and smooth texture that feels comforting and satisfying but is gluten and dairy-free.

What You’ll Need

  • Whole carrots
  • Pumpkin or butternut squash
  • Yellow onion
  • Whole head of garlic 
  • Extra virgin olive oil 
  • Chicken bone broth
  • Fresh thyme
  • Sea salt 
  • Cracked black pepper
  • Parsley and pumpkin seeds


How To Make Carrot and Pumpkin Soup

This pumpkin and carrot soup recipe is a delicious way to enjoy roasted vegetables. You can make it in a few easy steps. 

This soup is so easy you barely have to cut the vegetables. Throw the whole carrots on the sheet pan, along with a halved onion, and quartered and deseeded pumpkin. Cut the top off of a whole garlic clove and add that to the baking sheet also. Drizzle all the vegetables with olive oil, including the exposed garlic cloves, and roast them in the oven for about 40-45 minutes or until they are soft and browned.

Then, transfer the roasted vegetables to a blender, along with chicken bone broth, more oil, sea salt, black pepper, thyme, and blend them until smooth. Season to taste and heat on the stove to your desired temperature.

Finally, pour the soup into a bowl and garnish it with your favorite toppings. You can use sour cream, plain yogurt, nuts, seeds, and/or parsley.


Easy pumpkin carrot soup ingredients on a baking sheet


Ingredient Spotlights & Substitutions

Carrots: Choose firm and smooth carrots of a medium size. Cut off the green tops and scrub the flesh to remove any dirt, no need to peel unless you’d prefer to do so. 

Pumpkin: You’ll want to use a sugar pie pumpkin, approximately 3lbs in weight. If you can’t find a pumpkin, a 2 lb butternut squash will also work. Pick a ripe and heavy pumpkin with smooth skin. Cut it into quarters and scoop out the seeds and pulp. Save the seeds to roast!  You can use canned pumpkin by adding it directly into the blender, but the soup will lose some of the depth of flavor it gets from roasting.

Onion: Peel and chop a yellow onion for a sweet and mild flavor. You can also use shallots if you prefer.

Garlic: Use a whole head of garlic by slicing off the top so the cloves are exposed. Drizzle the top with olive oil and roast with the rest of the vegetables. Once cooked, squeeze the bottom of the head of garlic and the roasted cloves will easily come out of the skin. Roasted garlic provides a more mellow and aromatic flavor to the soup. You can however use garlic powder if you don’t have fresh garlic.

Extra virgin olive oil: Drizzle extra virgin olive oil over the vegetables before roasting. This will help the vegetables brown.  Add extra olive oil when blending the soup to add richness and healthy fats, which help your body absorb all the vitamins and antioxidants. 

Chicken bone broth: Use chicken bone broth to thin out the soup and add some protein. Bone broth uses the bones of the chicken, which increases the collagen and overall protein content compared to a standard chicken broth. You can use store-bought or homemade broth. You can use vegetable stock to keep the recipe vegetarian.

Thyme: Strip some fresh thyme leaves from the stems and sprinkle them over the soup. This will add a fragrant and herbal flavor to the soup. You can also use dried thyme if you don’t have fresh thyme. Fresh rosemary would be a good substitute as well.

Sea Salt: Season the soup with sea salt to taste. This will enhance the flavors of the soup.

Black pepper: Grind some black pepper over the soup for a spicy and peppery flavor. You can adjust the amount according to your preference.

Parsley: Chop some fresh parsley and garnish the soup with it. This will add a fresh and bright flavor to the soup. 

Garnish: You can also use roasted pumpkin seeds for some crunch and a pinch of chili flakes if you like a bit of heat.


pumpkin and carrot soup in a bowl with a gold spoon and grey napkin.

Pumpkin and Carrot Soup is Rich in Antioxidants

This roasted pumpkin and carrot soup is a great way to include pumpkin in your diet other than in the form of a latte or pie. 

Pumpkin is an exceptionally nutrient dense vegetable providing complex carbohydrates, fiber, vitamin C, magnesium and beta carotene.

Carrots and pumpkin both have a rich orange flesh, which reflects it’s rich beta carotene content. Beta carotene is an antioxidant found in red-orange pigmented foods and is a precursor to vitamin A. 

However, you need to eat healthy fats with it so that your body can fully benefit from these nutritents – hense the olive oil in the recipe.

These antioxidants found in pumpkin help support the immune system, eye, skin, heart and metabolic health. 

Garlic and onion also provide rich nutrients to this easy soup. Garlic and onions are part of the allium family, which contain sulfur content known to support gut health and liver health. Other antioxidants found in garlic can also support cardiovascular health and the immune sytem.

Even more reason to make this easy carrot pumpkin soup to keep the flu away all winter.

How to Store

This soup can be stored in the fridge or the freezer for later use. To keep it fresh, put it in an airtight container and refrigerate it for up to 4 days. 

When you want to enjoy it again, reheat it on the stove over medium-low heat and bring it to a simmer.

You can also freeze it for up to 3 months in an airtight container and thaw it in the fridge for 24 hours before reheating. Or the frozen jar in a whole of room temp water to thaw for 30-60 minutes and pour the half defrosted soup into a pot to reheat. This way, you can always have a delicious and healthy soup ready to serve.


pumpkin carrot soup topped with seed, herbs and cream in a white bowl with a spoon.


Recipes to Serve with Your Soup


Other Soup Recipes You’ll Love



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Carrot Pumpkin Soup in a white bowl.

Easy Pumpkin Carrot Soup

  • Prep Time: 10 minutes
  • Cook Time: 45 minutes
  • Total Time: 55 minutes
  • Yield: 4 servings 1x
  • Category: Appetizer, Dinner, Main Course, Soup
  • Cuisine: American, Gluten Free, Paleo, Whole30


Enjoy this easy pumpkin carrot soup this fall. It is made with fresh veggies and herbs that give it a hearty and tasty flavor. It involves minimal chopping and is cooked on a single sheet tray for an easy dinner. Enjoy it for dinner or lunch with any side dish you like.


Units Scale
  • 6 medium carrots (1 bunch, whole)
  • 3 lb Pumpkin (quartered and deseeded (or 2 lb butternut squash))
  • 1 yellow onion (halved)
  • 1 head garlic (cut off the top quarter to expose the cloves)
  • 4 tablespoons extra virgin olive oil (divided)
  • 3 cups chicken bone broth
  • 1 tablespoon fresh thyme
  • 1 1/2 teaspoons sea salt
  • 1 teaspoon fresh cracked black pepper
  • Garnish with parsely and/or pumpkin seeds


  1. Heat the oven to 425F.
  2. Place carrots, the quartered pumpkin, onion and garlic on a sheet tray. Drizzle 2 tablespoons of olive oil over the vegetables and toss to ensure the vegetables are evenly coated with oil.
  3. Roast the vegetables in the preheated oven for about 40-45 minutes, or until they are tender and slightly caramelized. Check with a fork; they should be easily pierced. Peel the skin and stem off of the pumpkin.
  4. Remove the roasted vegetables from the oven and transfer the vegetables to a blender. You may need to fit in batches if necessary.
  5. Add the remaining olive oil, chicken bone broth, fresh thyme, sea salt and black pepper to the blender.
  6. Blend until you achieve a smooth and creamy consistency. You may need to do this in batches.
  7. Pour into a pot to heat to a desired temperate or pour soup directly into bowls to serve.
  8. Garnish with chopped parsley, pumpkin seeds, a drizzle of olive oil, and/or black pepper.


  • Calories: 252.2
  • Sugar: 8.5
  • Sodium: 1113.5
  • Fat: 14.7
  • Carbohydrates: 22.6
  • Fiber: 5.8
  • Protein: 10.5

Keywords: Dairy Free, Dinner, Fast & Easy, Gluten Free, Whole30


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