Our silky smooth carrot soup is deceptively creamy yet astoundingly cream-free. This soup has a thick, velvety texture, making it hard to believe that it’s not only low in fat but also brimming with fiber. With just 120 calories per serving, it’s a guilt-free indulgence.

Two bowls of carrot soup next to a salad. — silky smooth carrot soup topped with low-fat yogurt and chopped chives.

This is one of the easiest, most budget-friendly soups you can make. I made this entire batch of soup for less than $5.00 and it makes 6 servings. All you need is a quick avocado chicken salad and lunch is done.

Whether you are looking for a detox recipe, or you just want to eat more veggies, this carrot soup is perfect.

Here is Why This Pureed Carrot Soup Recipe Works

Simple and Accessible Ingredients: This recipe uses everyday ingredients that are easy to find and work wonderfully together.
Versatility: Its versatile and we offer some variations below so you can create more carrot soup recipes using this recipe as a starting point.
Low in fat: It’s a lighter option that still delivers on flavor. Perfect for when you want something delicious and satisfying without feeling too heavy.
Quick and Convenient: With a straightforward preparation process, this soup is ideal for busy days or a quick, satisfying meal.

A bowl of carrot soup with a salad in the background.

Ingredients for Thick Cream-less Soup with Carrots

Here is a list of the ingredients you will need for this recipe. Scroll down to the printable recipe card for all the details.

Pantry: olive oil, salt, fresh nutmeg
Produce: onion, garlic, carrots, lemon
Canned pantry items: tomato paste, chicken broth

How to Make Easy Carrot Soup

Here is a brief overview to get an idea of what to expect with the recipe. You will see more details if you scroll down to the printable recipe card below.

Sauté onions in oil, then add garlic, tomato paste, and carrots.
Pour in the hicken broth and bring to a boil.
Simmer until carrots are tender, add the lemon zest and nutmeg, then blend until smooth.

Variations

Explore the versatility of carrot soup recipes with these easy variations. From adding a zesty kick of ginger to creating a rich blend with roasted garlic, these adaptations offer new ways to enjoy the comforting classic. These variations of carrot soup recipes align well with a Mediterranean diet.

Carrot and Ginger Soup

Add 1 tablespoon of freshly grated ginger with the onions.
Replace the nutmeg with 1 teaspoon of ground corriander.
Replace 2 cups of the chicken broth with a can of coconut milk for a creamy carrot ginger soup.

Spicy Carrot and Red Lentil Soup

Add 1 cup of cooked red lentils to the carrot soup for added protein and texture. You can either puree them with the soup or add them after the soup gets blended.
Include 1 teaspoon each of turmeric and curry powder for a curried turmeric carrot soup.

Creamy Roasted Carrot and Garlic Soup

Roast a whole head of garlic in the oven at 350°F for 50-60 minutes before adding to the soup. Toss the carrots in the oven half way through the cooking time so they get 30 minutes to roast.
Omit the tomato paste and nutmeg. Add 1 teaspoon of dried thyme and 1 teaspoon of dried rosemary to the onion sauté.

Carrot soup in a bowl with a dollop of sour cream.

Tips for Success

Here are some tips to keep in mind for this carrot soup recipe.

If the soup is too thick after blending, you can easily adjust the consistency by adding a little more broth until you reach your desired texture.
Blending Hot Soup Safely: Don’t fill the blender too full, work in batches if necessary. Start blending on low speed and gradually increase to avoid hot splashes. Remove the center cap from the blender lid and cover it with a folded kitchen towel. This allows steam to escape and prevents pressure from building up.
When zesting the lemon, avoid the white pith as it’s quite bitter. Just the yellow part is needed for that bright, citrusy flavor.
If your meal plan allows for a nob of butter or a splash of coconut cream, it will add an extra creamy richness. Some crispy bacon bits are also delicious.

Serving Suggestions

This carrot soup pairs wonderfully with crusty sourdough bread, our turkey salad, or as a starter for a larger meal. It’s also perfect as a cozy, standalone dish.

Storage

Store leftover carrot soup in an airtight container in the refrigerator for 3 to 4 days. It can also be frozen for up to 3 months.

Helpful Tools

Here are some kitchen essentials for making this carrot soup.

A large soup pot
Immersion blender or standard blender
Chef’s knife

Some Other Recipes You Will Love:

This Spicy Tomato Fennel Soup is full of warm, zesty spices and a ton of flavor. It is another delicious low-fat soup that is great for your Slimming World or Weight Watchers meals.

This Tomato Basil Soup is comfort food in a bowl. And one serving is less than 60 calories. Add this to your Slimming World or Weight Watchers recipe box.

This Sriracha Carrot Hummus makes a zippy dip for your veggies. This is one of our favorites.

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Check out our soup cookbook. It is filled with wholesome and hearty soups. Each soup recipe is from scratch with real ingredients and filling enough to be enjoyed as a main-course meal.

A serving of carrot onion soup in a bowl

Carrot Soup

A smooth and creamy carrot soup that is low in fat and high in flavor. Adding lemon brightens the flavor and makes a fresh, delicious soup.

5 from 18 votes

Print Pin Video Save

Prep Time: 5

Cook Time: 40

Total Time: 45

Servings: servings

Calories: 117kcal

Author: Dahn Boquist

Ingredients

1 tablespoon olive oil or 1 spray of cooking oil
1 large onion chopped
2 garlic cloves minced
1 tablespoon tomato paste
2 pounds carrots cleaned and cut in 1/2 inch segments
3-1/2 to 4 cups chicken broth
1 teaspoon salt
1 teaspoon freshly ground nutmeg
zest of 1 lemon
juice of 1 lemon

Garnish

Plain low-fat yogurt or sour cream
chopped chives

Instructions

Heat the olive oil in a large pot over medium heat. Add the onion and cook for about 5 minutes until soft then add the garlic, tomato paste, carrots, chicken broth, nutmeg and lemon zest.
Bring to a boil then reduce the heat to medium low. Cover the pot and cook for about 30 or 40 minutes until the carrots are tender. Remove from heat.
Add the lemon juice to the pot and either use an immersion blender to puree the soup or scoop the soup into a blender and blend until smooth. (if you use a blender allow the soup to cool down first before blending it)
If you prefer a thinner soup just add a bit more broth until it is thin enough.
Serve with a dollop of yogurt or sour cream and some chopped chives.

Notes

If the soup is too thick after blending, you can easily adjust the consistency by adding a little more broth until you reach your desired texture.
Blending Hot Soup Safely: Don’t fill the blender too full, work in batches if necessary. Start blending on low speed and gradually increase to avoid hot splashes. Remove the center cap from the blender lid and cover it with a folded kitchen towel. This allows steam to escape and prevents pressure from building up.
When zesting the lemon, avoid the white pith as it’s quite bitter. Just the yellow part is needed for that bright, citrusy flavor.

Nutrition value does not include the garnishes.