Roasty, Toasty, and Smoky!

I stumbled onto this Sweet Roasted Carrot Soup recipe last winter when I had a bag of carrots that were starting to get soft. I almost threw them out, but decided to try roasting them instead. Honestly, I wasn't expecting much—carrot soup always seemed kind of bland to me.

But when I tasted it, I was genuinely surprised. The texture was much creamier than I expected, and there was this smoky sweetness that I hadn't anticipated. It's become one of my regular weeknight dinners now, especially when it's cold outside.

The key thing I've learned is to really let the carrots and onions get golden in the oven. I used to pull them out too early, but now I wait until the edges are actually caramelized and a little charred. It makes a huge difference in the flavor—you get these sweet, smoky notes throughout the soup.

I keep the spicing pretty simple: cumin, coriander, and a bit of paprika. The cumin especially adds this warm, earthy taste that works really well with the roasted carrots. A splash of Worcestershire sauce gives it a little more depth, and I always add lemon juice at the end because it brightens everything up and keeps it from tasting too heavy.

It's the kind of soup that actually fills me up and makes me feel good afterward, not sluggish. Perfect for those nights when I want something comforting but don't want to spend too long cooking.

Who will love it?

This soup works well for family dinners during fall and winter when everyone wants something warm. It suits my health-conscious friends because it fits their dietary needs - gluten-free, paleo, and nutrient-dense - while still being satisfying.

Parents — kids will actually eat this one! Especially if you add some cheesy toast on the side. It’s naturally sweet and smooth texture means no complaints about vegetables.

This is my go-to healing soup when someone in my house is feeling under the weather. The bone broth is gentle on the stomach, and the warm spices are comforting without being overpowering.

✅ YES you can enjoy this if you are:

Gluten-Free - no wheat, barley, or rye ingredients
Dairy-Free - uses olive oil instead of butter option
Paleo - all ingredients are paleo-approved whole foods
Whole30 Compliant - no grains, legumes, dairy, or added sugars
Keto-Friendly - very low in net carbs, high in healthy fats
Low-Carb - mainly vegetables and broth
Anti-Inflammatory - bone broth, turmeric-family spices, omega-rich olive oil

❌ NO, this won’t work if you are:

Vegan/Vegetarian - substitute the chicken bone broth for vegetable broth instead!
What are the health benefits?

Nutrition Facts per 1 cup serving:

Nutritional information is provided as a courtesy only, and is not to be taken as medical information or advice. The nutritional values of your preparation of this recipe are impacted by several factors, including, but not limited to, the ingredient brands you use, any substitutions or measurement changes you make, and measuring accuracy.

I like that this soup both tastes good and is nutritious. Here's what's going on:

Carrots

Each serving provides beta-carotene that converts to vitamin A, supporting vision and skin health. The fiber helps with digestion and blood sugar stability, while potassium supports heart health and vitamin K contributes to bone strength.

Onions

These contain quercetin and sulfur compounds that have anti-inflammatory properties. They also provide prebiotics that feed beneficial gut bacteria, creating a healthier digestive environment. The chromium helps your body process nutrients more efficiently.

Chicken Bone Broth

This provides collagen for joint and skin health, along with amino acids like glycine and proline that support tissue repair. The calcium, magnesium, and phosphorus contribute to bone health, and the gelatin helps maintain gut lining integrity for better nutrient absorption. It's nice when something that tastes this good also supports your health.

What you will need

6-7.5 quart pot
Two Baking Sheets
Parchment Paper
Measuring Spoons
Large Capacity Blender (around 8 cups)
Two 48 oz Storage Containers

How to Make it Step by Step

1. Gather Ingredients

Hopefully you have extra carrots and onions on hand, because this recipe requires a lot! I use baby carrots so that I can leave them whole without chopping them up. You will also need chicken bone broth, Worcestershire sauce, lemon juice, salt, pepper, garlic, coriander, cumin, and paprika.

2. Roast the carrots in the oven

Next, you will roast the carrots in olive oil, salt, and pepper at 400 degrees for about 45-60 minutes. Roast them well! The more charred, the sweeter the soup.

3. Caramelize the onions

Next, you will caramelize the onions with the garlic and spices. Make sure the onions are nice and golden brown. They should stick to the pot at the bottom ever so slightly.

4. Put it all together: carrots, onions, chicken bone broth, Worcestershire sauce, and lemon juice

Simmer the final mixture of carrots, onions, and bone broth and spices on low heat for approximately 30 minutes or until the carrots are fork tender. I leave my pot on low for a few hours to really allow the flavors to settle in.

5. Blend it up

Transfer to a blender in batches and blend until smooth, or use an immersion blender.

6. Serve!

Dish out 1-cup servings and enjoy delicious soup that is low in calories (160 cal/cup)! This soup pairs well with different sides. I usually finish mine with a drizzle of olive oil, which adds richness, and I like to sprinkle toasted pumpkin seeds on top for a crunch. When I want to make it more filling, I serve it with warm, crusty bread for dipping.

Storage (Because You’ll Want Leftovers)

This soup stores well, which makes it practical for meal prep. After cooling completely, it keeps in the fridge for up to 4 days. The flavors develop and improve overnight.

For longer storage, it freezes well for up to 3 months. I portion it into individual containers so I can thaw single servings as needed. Just thaw overnight in the fridge, then gently reheat on the stovetop with a stir to restore the smooth texture. It reheats nicely and maintains its quality.

Sweet Roasted Carrot Onion Soup

Roasty, Toasty, and Smoky!