|October 15, 2020

Roasted Carrot Soup

By Bulletproof Staff
Reviewed for Scientific Accuracy

Carrot soup recipe & content provided by Joshua Weissman

Carrots are so easy to love, especially in this carrot soup recipe. They’re sweet, mellow in flavor, and have a wonderful texture whether they’re raw, cooked, or pureed in a soup like this. When you sweat the carrots without overcooking them, they unveil a natural savory flavor and creamy texture. This soup is one you’ll want to make regularly this fall (or anytime).

Related: Creamy Keto Chicken Soup (Paleo, Whole30)

After the carrots soften in the pan, they get gently cooked a rich, creamy broth with a touch of herbaceousness from the sage. Then, they’re pureed and emulsified into a silky smooth soup. It’s robust yet light, savory yet subtly sweet, and great for just about any season. Serve this carrot soup with Thai skirt steak or cauliflower fritters for a paleo and Whole30-approved meal.

This paleo and Whole30 carrot soup blends tender carrots with sage and coconut milk for a sweet, buttery soup with just minutes of prep time.

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Roasted Carrot Soup



  • 1 pound carrots, peeled and sliced thin
  • 5 fresh sage leaves
  • 2 tablespoons grass-fed butter or Grass-Fed Ghee
  • 1.5 cups chicken bone broth
  • 1/2 cup full-fat canned coconut milk (BPA-free), plus extra as needed
  • 1 tablespoon Brain Octane Oil
  • Sea salt to taste
  • Crushed nuts for garnishing, such as raw pecans


  1. Melt butter or ghee in a medium sized saucepan over medium low heat. Once bubbling, add carrots and sage. Sauté for 5 minutes, or until the carrots begin to slightly soften.
  2. Add bone broth and coconut milk.  Turn the heat up to medium high heat until it comes to a boil. Immediately lower heat to a gentle simmer and cover with a lid.
  3. Simmer for 10-15 minutes, or until the carrots are mushy.
  4. Add mixture to a blender and blend, using extra chicken stock a tablespoon at a time to thin the soup if it’s too thick. Once the mixture is just thin enough to vortex in the blender, drizzle in Brain Octane Oil to emulsify. Blend until completely smooth.
  5. Season to taste with salt.
  6. Serve with crushed nuts and fresh parsley leaves on top.

Makes: Serves 2

Nutritional Information (Per Serving):

  • Calories: 199
  • Fat: 16.5g
  • Saturated Fat: 13g
  • Cholesterol: 15mg
  • Sodium: 410mg
  • Carbs: 13.1g
  • Fiber: 3.5g
  • Sugar: 6.9g
  • Net Carbs: 9.6g
  • Protein: 1.9g
  • Vitamin D: 4mcg
  • Calcium: 49mg
  • Iron: 1mg
  • Potassium: 449mg
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