There’s nothing more comforting than a warm, creamy bowl of soup, especially one that’s easy to digest, nourishing for your gut, and made with collagen-rich bone broth. This creamy carrot and ginger soup is naturally grain-free and dairy-free, making it perfect for the Paleo diet, and it can easily be adapted with low FODMAP ingredients. Ready in only 20 minutes in your Instant Pot, it’s full of flavor and health benefits, making it a perfect light and nourishing side dish.
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Carrots are one of the vegetables we eat the most all year long. I love growing them in my garden, the kids enjoy them as a crunchy snack, and they’re affordable, versatile, and so good for you!
Carrots and ginger are a classic pairing that never gets old. I love adding ginger to carrot recipes not only for the flavor but also for its unique health benefits. Be sure to also try my probiotic-rich fermented carrots and ginger, or my zero-waste carrot tops soup with bone broth and ginger.
Why You’ll Love This Carrot Soup
If you enjoy the sweet earthiness of carrots paired with the warming spice of ginger, this soup is for you. It’s creamy, flavorful, and soothing while still being light and easy to digest.
Made in the Instant Pot, it comes together in just a few simple steps and is ready in about 20 minutes, making it a perfect option for busy weeknights or quick lunches.
This soup is also wonderfully versatile: you can serve it as a light side dish alongside meats or fish, or stir in some shredded chicken to turn it into a nourishing, one-pot meal.
With just a handful of affordable, everyday ingredients, it’s both budget-friendly and deeply nourishing, especially with the addition of collagen-rich bone broth that supports gut health.
Naturally grain-free and dairy-free, this carrot soup is a great fit for Paleo, Primal, and other gut-healing diets, making it a wholesome choice everyone can enjoy.
What Makes This Carrots and Ginger Soup Gut-Healthy?
Many gut-healing diets like GAPS, Paleo, AIP, SCD, Whole30, and Low FODMAP, avoid grains, refined sugars, processed foods, and often dairy and legumes. Instead, they emphasize nutrient-dense, whole foods that are easier to digest and help repair the gut lining. This soup naturally fits that approach.
Soups are one of the best ways to support gut health because they allow you to cook vegetables until tender (making them easier to digest) and often use bone broth as a base. Bone broth, rich in collagen and glycine, is a powerful ally for healing leaky gut and soothing digestion. This recipe also uses healthy fats (tallow, ghee, coconut oil, or grass-fed butter) that not only support gut health but also help you absorb fat-soluble vitamins from the veggies.
Carrots are gentle on digestion, especially when well cooked, and provide pectin and prebiotics that feed beneficial gut bacteria. Ginger is naturally anti-inflammatory and soothing to the digestive tract. Potatoes add creaminess without dairy—though you can omit them for a GAPS-friendly version or swap with squash. For low FODMAP, simply skip the onion and garlic, or replace with green onions, chives, or garlic-infused oil for flavor.
Ingredients For This Creamy Carrot and Ginger Soup
Carrots. Use fresh, sweet carrots for the best results.
Onion (optional). Use a small yellow onion for extra flavor and a hint of sweetness. If you want to keep this soup low FODMAP, omit or swap for green onions or chives added in at the end.
Potatoes. Make this soup creamy without any dairy. Feel free to omit if you want to keep this soup low-carb and GAPS friendly, or swap with buttercup squash.
Bone broth. Homemade bone broth or chicken feet bone broth make this soup nourishing, rich in collagen, and healing for your gut. Use a good quality bone broth such as Kettle and Fire if you don’t have homemade.
Ginger. Gives this soup its warmth and spicy kick and extra soothing benefits. Use fresh ginger for the best flavors.
Garlic (optional). Adds some flavor, but feel free to skip if it’s hard to digest or if you follow low FODMAP. You can use some garlic scapes or a drizzle of garlic infused oil instead.
Salt. Brings all the flavors together. I love using Redmond Real Salt for its unique mineral-rich taste.
Black pepper (optional). Adds extra warmth, but feel free to omit if you don’t like it or if you are sensitive.
Tools You May Need
Cutting board, knife(s), veggie peeler.
Immersion blender or food processor.
How To Make THis Creamy Carrot And Ginger Soup
Step 1: Gather and prepare all ingredients. Peel carrots, onion, and potatoes and cut them into slices and chunks. Peel and finely mince (or grate) garlic and ginger.
Step 2: Set the Instant Pot to “Sauté” mode. Add tallow, onion, garlic, and ginger, and cook for 2–3 minutes until the onion softens, stirring occasionally.
Step 3: Add in chopped carrots and potatoes, seasoning, and bone broth and stir to combine.
Step 4: Lock the Instant Pot lid and set to High Pressure for 15 minutes.
Step 5: When the cycle is over, quick release and safely open the lid.
Step 6: Use an immersion blender right in the pot (or carefully transfer to a blender). Blend well until smooth and creamy.
Step 7: Taste and add more salt or pepper, if needed. Serve hot. If desired, garnish with fresh herbs, a drizzle of olive oil, or a sprinkle of grated parmesan cheese (if you don’t mind dairy).
Notes
If you don’t tolerate garlic and onions well and want to keep this soup low FODMAPs, you can skip them and use chives or onion greens instead. You can also add some herbs (thyme, parsley, rosemary, and sage work well) to make the soup more flavorful.
If you don’t have an Instant Pot, you can make this soup on a stovetop. Simply simmer the carrots, potatoes, onion, and ginger in bone broth in a large pot on low heat for about 25–30 minutes, or until tender, then blend.
Store any leftovers in the refrigerator in an airtight container for up to 4 days, or freeze for up to 3 months.
If you try this recipe, I’d love to hear from you! Drop me a comment down below and don’t forget to leave me a 5-star review if you loved this creamy carrot and ginger soup!
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Printable Recipe Card
Gut-Healthy Creamy Carrot and Ginger Soup (Paleo)
Equipment
- Cutting board, knife, peeler
- Instant Pot
- immersion blender or food processor
Ingredients
- 1 lb carrots (about 5-6 medium)
- 1 onion optional, see notes
- 1 clove garlic optional, see notes
- 2 small potatoes
- 2 tbsp tallow or ghee or coconut oil
- 1-2 tbsp fresh ginger
- 1 ½ cups bone broth
- ½ tsp salt or more to taste
- ¼ tsp black pepper optional
Instructions
- Gather and prepare all ingredients. Peel carrots, onion, and potatoes and cut them into slices and chunks. Peel and finely mince (or grate) garlic and ginger.
- Set the Instant Pot to “Sauté” mode. Add tallow, onion, garlic, and ginger, and cook for 2–3 minutes until the onion softens, stirring occasionally.
- Add in chopped carrots and potatoes, seasoning, and bone broth and stir to combine.
- Lock the Instant Pot lid and set to High Pressure for 15 minutes.
- When the cycle is over, quick release and safely open the lid.
- Use an immersion blender right in the pot (or carefully transfer to a blender). Blend well until smooth and creamy.
- Taste and add more salt or pepper, if needed. Serve hot. If desired, garnish with fresh herbs, a drizzle of olive oil, or a sprinkle of grated parmesan cheese (if you don’t mind dairy).
Ooh, this sounds perfect for gut health and cozy nights!
Perfect for a cozy fall meal and nutritious to boot!
Delicious! What a wonderful recipe with so many healthy benefits!
This soup looks delicious! I can’t wait to try the recipe. Thanks for sharing and thanks for all the helpful notes!
What a beautiful, delicious, and healthy soup!
What a lovely soup for fall. The color is spectacular, and I love the pairing of ginger and carrots. Saving this to my recipe favorites!