Roasted Carrot Soup

Roasted carrot soup is a healthy, creamy low fat soup, made with roasted carrots, onion, garlic, tomatoes and flavorful herbs and spices. This carrot soup recipe gets its creaminess from the use of Greek yogurt, making it even healthier.

Today’s recipe for Roasted Carrot Soup comes from one of the most important people in my life. She helped me raid our grammy’s closets to play dress-up when we were little, was the first person with whom I ordered a whole bottle of wine at a fancy restaurant, and she stood up beside me at my wedding. She cooks more recipes from my blog than anyone I know, and, as this ultra creamy and healthy Roasted Carrot Soup recipe will testify, she has a keen sense of what I like to eat for lunch.

Roasted Carrot Tomato Soup - An easy roasted carrot soup with garlic, cumin, and Greek yogurt to make it creamy and filling. Simple, healthy, and great leftover for lunches and dinners all week long! Recipe at | @wellplated
This lady in my life is my sister Elizabeth. Despite a striking resemblance, we are not twins, though we can’t go anywhere in public without complete strangers asking if we are.

P.S. I’m the one on the left in the above linked picture. Don’t worry—you are not the only person who wondered.

In the last year and a half since my niece was born, my sister has turned into a meal-planning goddess. Every week, she sends me pictures of the big hanging chalkboard where she writes out what she’s cooking for dinner each night, and the list almost always includes at least two of my recipes. Last week, she cooked six.

Easy Roasted Carrot Tomato Soup – a simple, ultra healthy, and delicious recipe for roasted carrot soup! Add Greek yogurt to make it creamy or omit to make it vegan and dairy free. Recipe at | @wellplated

It sounds cheesy, but knowing that my sister feeds her family using recipes from my blog brings actual tears to my eyes. I’m often asked my favorite part about blogging, and this is it. Knowing that my recipes come to life in real kitchens and are being enjoyed by real families all over the country (and world!) is more uplifting and humbling than I know how to express. My sister is one of my best friends, so the fact that she cooks so many is particularly special.

Comparing nightly menus has become a regular topic of conversation between my sister and me. For months, she has been telling me about a roasted carrot soup recipe that has become one of her go-tos. “You’d really like it,” she said. Like turned out to be an understatement. I’m already on my third batch, and it’s only been a week!

Easy Roasted Carrot Tomato Soup – Simple, delicious, and filling! This healthy roasted carrot soup has so much flavor from roasted garlic and spices. Greek yogurt makes it extra filling and healthy, or you can omit it and make the soup vegan. {gluten free, dairy free, vegetarian} Recipe at | @wellplated

Roasted Carrot Soup – Quiet and Unassuming

Sitting quietly in its bowl, this Roasted Carrot Soup appears simple and unassuming, and, while it is incredibly easy to prepare, its flavor is anything but basic.

The trick to its rich, almost intoxicating taste is roasted vegetables. Carrots, onions, and garlic bake together in the oven until deeply caramelized and tender. I added a bit of cumin to the carrots prior to roasting for a little extra kick, but if you want to keep it extra easy-breezy, salt and pepper are all you really need.

sheet pan with roasted carrots, onions, and garlic

Once the vegetables are roasted, toss them into a blender or food processor with canned whole tomatoes and purée. You can stop here and keep the soup vegan or up its creamy factor by stirring in plain Greek yogurt.

Personally, I love the yogurt addition. It gives the soup a light tang that balances the sweetness of the roasted carrots and onions and creates a smooth, velvety texture, and its high protein content makes the Roasted Carrot Soup more filling too.

The BEST Roasted Carrot Soup – Easy, delicious, and filling! Healthy recipe with garlic, cumin, and tomatoes. Enjoy on its own or as a simple side. Recipe at | @wellplated

This Roasted Carrot Soup makes a lovely light lunch on its own. (I sometimes top mine with extra roasted veggies or mix in roasted chickpeas or leftover shredded chicken.)

If you’d like to make the Roasted Carrot Soup a larger meal, my sister recommends a side of avocado grilled cheese. The woman has been spot-on with her Roasted Carrot Soup recommendations thus far, so I plan to test the combo out myself later this week.

Tools I use when making roasted carrot soup:

4.5 / 5 (12 Reviews)
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Roasted Carrot Soup

Roasted Carrot Tomato Soup. An easy roasted carrot soup with garlic, cumin, and Greek yogurt to make it creamy and filling. Simple, healthy, and delicious!

Yield: 6 servings

Prep Time: 20 minutes

Cook Time: 45 minutes

Total Time: 1 hour, 15 minutes


  • 1 1/2 pounds carrots, peeled, cut into 1/2-inch slices (about 6 large carrots)
  • 1 large yellow onion, thinly sliced
  • 4 cloves garlic, peeled and left whole
  • 2 tablespoons extra-virgin olive oil
  • 1 1/2 teaspoons kosher salt, divided, plus additional to taste
  • 1 teaspoon ground cumin
  • 1/4 teaspoon black pepper, plus additional to taste
  • 2 (28-ounce) cans whole peeled tomatoes
  • 1 teaspoon dried basil
  • 1/2 cup plain Greek yogurt, plus additional for serving
  • Fresh basil (optional, for serving)


  1. Place racks in the upper and lower thirds of the oven and preheat the oven to 400 degrees F. Generously coat two baking sheets with cooking spray. Set aside.
  2. Place the carrots, onions, and garlic in a large bowl. Drizzle with the olive oil, then sprinkle with 1 teaspoon salt, cumin, and pepper. Toss to evenly coat, then spread in a single layer on the prepared baking sheets, ensuring that the vegetables do not crowd one another. Roast for 25 to 30 minutes, turning twice throughout, until the vegetables are tender and browned. Let cool on the pans for 10 minutes.
  3. While the vegetables cool, drain the juice from the tomato cans into a small bowl or measuring cup. Set aside.
  4. Working in two batches, add half of the roasted vegetables to a food processor fitted with a steel blade or to a blender. Add 1 can of the drained tomatoes. Purée until smooth, then pour the purée into a 4-quart or larger heavy-bottomed pot, such as a Dutch oven. Repeat with the remaining vegetables and tomatoes, then add to the pot.
  5. Stir in the reserved tomato juices, basil, yogurt, and remaining 1/2 teaspoon salt. Bring to a gentle simmer and let cook for about 10 minutes, until fully heated through. Taste and add additional salt and/or pepper as desired. Serve warm, topped with fresh basil and/or additional Greek yogurt.
  • Leftover Roasted Carrot Soup can be stored in the refrigerator for up to 5 days or frozen for up to 3 months. Let thaw in the refrigerator overnight, then reheat on the stovetop or in the microwave.
All images and text ©/Well Plated.

Nutrition Information

Serving Size: 1 (of 6), about 1 1/3 cups each

  • Amount Per Serving:
  • Calories: 153 Calories
  • Total Fat: 5g
  • Saturated Fat: 1g
  • Cholesterol: 1mg
  • Sodium: 426mg
  • Carbohydrates: 23g
  • Fiber: 6g
  • Sugar: 14g
  • Protein: 5g

Did you try this recipe? I want to see! Follow Well Plated on Instagram, snap a photo, and tag it #wellplated. I love to know what you are making!

Roasted carrot soup is a healthy, creamy low fat soup, made with roasted carrots, onion, garlic, tomatoes and flavorful herbs and spices. This carrot soup recipe gets its creaminess from the use of Greek yogurt, making it even healthier.

Roasted carrot soup is a healthy, creamy low fat soup, made with roasted carrots, onion, garlic, tomatoes and flavorful herbs and spices. This carrot soup recipe gets its creaminess from the use of Greek yogurt. #lowfat #soup #recipe #vegetarian

This post contains some affiliate links, which means that I make a small commission off items you purchase at no additional cost to you.

About Erin Clarke

I’m fearlessly dedicated to making healthy food taste incredible. Wearer of plaid, travel enthusiast, and firmly convinced that sweets and veggies both deserve a place at the table. MORE ABOUT ERIN…


  1. This sounds very much like the butternut squash soup recipe that I made during a cooking class at our hospital…love that so I’ll definitely make this – much easier recipe and quicker to assemble. For myself, I could live on a salad for lunch and soup for dinner. A heavier meal at lunchtime works best for me and so the soup sounds great for dinner along with either some homemade bread or muffins for something different. *I might also add a few red pepper flakes instead of cumin or in addition to it.

  2. My husband is just getting out of the hospital after a flair of pancreatitis. I am so excited I just got this recipe in my inbox. It’ll be the perfect healthy meal to make him for dinner tonight after eating nothing but crummy hospital food!

  3. Matt and I *love* carrots, so this looks perfect! We’ve enjoyed Pacific carrot soup, but I need to make it from scratch. I love the addition of cumin, and paired with an avocado grilled cheese sounds heavenly!

  4. I like the idea of roasted carrot soup, including yogurt, but the addition of tomatoes to it really turned me off.  Ever since our long cruise last year, where the kitchen way overdid the tomatoes (they were seemingly inescapable), I am happier if tomatoes are left out of a recipe like this.  I’ll have to think about it and play with it to see if I can come up with something that uses your basic idea, but without tomatoes…  BTW, it’s easy for me to tell that you and your sister are not twins – and I didn’t need direction as to which one you were in that photo.

    • Hi Susan! If tomatoes aren’t your thing, you could try extra roasted veggies, and then thin the soup with chicken stock. You may need to adjust the spices. If you decide to try it this way, I’d love to hear what you think :)

  5. Making your Glowing Skin avocado-blueberry smoothie almost everyday for a week. Guess what? Acne clearing up and bags under my eyes getting smaller. Thanks, thanks and thanks again!!!!

    • David, that is fantastic!! I’m so glad that you love the smoothie and that it is having positive effects for you. Thank you so much for sharing that, and I hope you love the soup too!

  6. That is such a good Idea to roast those ingredients off first instead of boiling them. There is so much more flavor (:

    Rating: 5
  7. Haha, I thought you were the one on the right! You must be twins :)! I make carrot soup but don’t roast the veggies. I see I am really missing out. Trying with roasted the next time

  8. Made this for dinner tonight and it’s my new favorite! Love love love roasting the veggies first! 

    Rating: 5
  9. This looks delicious! Thoughts about adding full-fat coconut milk instead of the greek yogurt? I’m trying to eat paleo.

    • Hi Kaylee, I think that sounds delicious! You probably won’t need the whole can…just add until the soup reaches your desired consistency. I hope you enjoy it!

  10. I made this soup this weekend and I LOVE it!! I love the wholesome, simplicity of the ingredients. The flavor is awesome and I love how thick and creamy it is. I used fire roasted whole tomatoes for an extra bit of flavor :) I’m new to your site and loved my first try at one of your recipes!

    • HOORAY, Margie! I’m so glad you enjoyed the soup. The fire-roasted tomatoes are an excellent idea. Thank you so much for taking the time to leave this wonderful feedback!

  11. I made this for lunch today (just a half recipe since my husband hates cooked carrots :( ) and it was great! The tomato was definitely the predominant flavor for me, so I’d probably add another carrot or two. I used heavy cream instead of yogurt because I don’t always like the tangy note from yogurt in my soups. I topped it with a sprinkle of freshly grated parm and served it with a side of toasted rosemary bread. Delish! Thanks for the yummy recipe!

    Rating: 4
    • Hi Michelle, I’m so glad you enjoyed the soup! Thanks for sharing your tweaks…and that rosemary bread sounds like the perfect accompaniment!

  12. I made this soup, but it was really thick. I put the roasted carrot and onion in a blender with the drained tomatoes, but it was so dry that it would not puree. So, I added back in the liquid from the drained tomatoes, but it was still too dry to puree. I added in vegetable broth until it would puree. Then I put the really thick soup in a pan and added more vegetable broth (in total I added about 3 1/2 cups) so that it would be a consistency of soup that I like. Not thin, just pleasantly thick. I didn’t have Greek yogurt so I added a little milk. It has a really good flavor, but I was wondering if I missed liquid to add to the recipe or is tomato and Greek yogurt the only liquid for this soup?

    • Hi Sarah! The only thing I can think of is that maybe you didn’t roast the vegetables for quite as long as I did, or that your particular brand of canned tomatoes might not have contained as much liquid. Regardless, I’m glad you were able to get the soup to a consistency you liked!

  13. A quick trip to the store and I’ll be ready. 😊 I really liked the numbers on the nutrition info. Curious though if they represented the yogurt version. My guess is yes, since omitting it was noted as an option. Looking forward to making this!

  14. Just made this. Absolutely delicious. We’re heading into winter down here in the Southern hemisphere and I expect this is going to become one of my go–to soups. Love it.

    Rating: 5
    • Thanks so much, Debbie! I’m happy to hear you enjoyed the soup—thanks so much for taking the time to leave this great review!

  15. I couldn’t believe how delicious this recipe was! I made it because my kids love watching Peppa Pig, and they eat carrot soup in one of the episodes. It happened to be right before Easter when I made it, and now I think this would be a fun Easter tradition. Extra points for getting my kids to eat vegetables!

    Rating: 5
    • How perfect, Teralyn! I’m so happy to hear you enjoyed the recipe. Thanks so much for reporting back!

  16. My husband and I both loved this soup! Love the combination of carrots and tomatoes. I used full fat coconut milk instead of the Greek yogurt because we are trying to avoid dairy. Thanks for sharing this recipe!

    Rating: 5
    • Laura, I’m so glad to hear you enjoyed the recipe! Thanks for taking the time to share your tweak and leave this awesome review!

  17. Made this tonight as a comforting dinner on a day when both my husband and I were having a case of the Mondays. Had almost everything we needed in the pantry/fridge as well so that was a plus. We both loved the flavour of the soup and how easy it was to put together. Definitely adding this recipe to one of my go-tos! Also since we were having it for dinner we did go ahead and make some tomato avocado grilled cheese to go along side and it was wonderful! 

    Rating: 5
    • Jennifer, I’m so glad to hear you enjoyed this soup! Thanks so much for taking the time to leave this awesome review. That tomato avocado grilled cheese alongside sounds perfect!

  18. This recipe looks great! I’ve been trying to come up with a way to use all the carrots from my garden. I’m wondering how it would work if I used tomatoes from the garden instead of canned tomatoes?.. would you recommend It?

    • Hi Rachel! I can’t recommend it based on experience since I haven’t tried fresh tomatoes, but I think that would be fine! If the soup is too thick, you can add a bit more chicken or vegetables stock to reach your desired consistency. Homegrown tomatoes sound wonderful!

  19. I made this soup for supper tonight and it was delicious!  My very picky eaters even ate their bowlsful!  We used our newly dug-up carrots in this recipe and that probably helped give it a little bit more love!  :)  Thanks so much for this recipe: it’s a keeper!!

    • Wilma, thank you so much for taking the time to write this awesome review! I’m so glad to hear the recipe was a hit with your family.

  20. I made this soup today but added a can of unsweetened, full fat coconut milk instead of Greek yogurt and doubled the garlic (I’m a big fan, what can I say…). I also added a sprinkle of cayenne and omitted the cumin. Since my husband and son don’t like cooked carrots I froze 3/4 of it and plan to eat it this Fall season while I’m home on maternity leave with my baby girl who is due in a couple of weeks. :) Thanks for a great recipe!

    Rating: 4.5
  21. I am currently making this soup (veggies roasting as I type), and I was wondering about the coconut milk instead of greek yogurt. Does it change the flavor any? Thanks so much! Can’t wait to try it!

    • Hi Nancy, it may alter the flavor slightly, but coconut milk can be fairly mild when it’s used with other ingredients, and you wouldn’t need to use much. I hope you enjoyed the soup!

  22. Amazing! I had so many of my garden tomatoes so
    I roasted them, puréed added for an intense flavour 
    Combined with the roasted carrots, onion and garlic!
    It’s a keeper 
    Thank you 😊 

    Rating: 4.5
  23. What a lovely picture of you and your sister. I am trying this soup out tomorrow night-eager to try.

  24. Can I add coconut milk instead of the yogurt for the vegans to add creaminess to the soup? And how much would I add?

    • Hi Natalie, I think that sounds delicious! You probably won’t need the whole can…just add until the soup reaches your desired consistency. I hope you enjoy it!

  25. Made this soup for dinner last night- it was fabulous! I left out the yogurt at the end because I liked the soup the way it was. But I decided to put the yogurt on the table so it could be added if desired. I tried it and loved it! This is a winner and I will be making it again, Thanks for sharing,

    Rating: 5
  26. This looks like a great recipe! Has anyone tried sour cream instead of greek yogurt? Yogurts are not something I typically purchase but I know other recipes that suggest sour cream or greek yogurt as interchangeable ingredients.

  27. Delicious soup that you can make so quickly after a day hiking in the snowy mountains. I added three+ cups of veggie broth to make it more like soup. The yogurt was a great idea. Happy New Year.

    Rating: 4.5
    • I’m so glad to hear you enjoyed the soup! Thanks for taking the time to share this review. Happy new year to you too!

  28. Im making this right now and ive done everything exact. After blending, my puree doesnt seem smooth, yet more grainy? Do I blend longer? Im not sure what I did wrong

    Rating: 4
    • Hi Danielle, my guess would be that it should be blended longer. The smoothness of the final puree may also depend on the type of blender you have—high-powered ones tend to get soups smoother than standard models. I hope it’s delicious regardless!

      • Ok thats what in thinkinng… would an immersion blender work better?

        • Danielle, immersion blenders are my favorite for pureeing soups, because I love doing it right in the pot! It’s up to you though. Either an immersion or high powered blender will work too.

  29. I love this! I am writing vegetarian recipe round ups on my blog in 2018 (to encourage people to try meatless monday) and would love to feature you. You can check out my blog (for beginner environmentalists) at Is it alright if I share this link to your recipe?

    • Hi Barbara, thank you! You can definitely include a link to the recipe in a roundup! (If you wish to share a photo, I ask that you provide a link to the full recipe on the blog as well as a link to the homepage.)

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