GAPS Carrot Ginger Soup is a nutrient-dense and warming blended soup that combines the sweetness of carrots with the zesty kick of fresh ginger perfect for anyone looking to improve gut health.

What is GAPS Carrot Ginger Soup?
GAPS carrot ginger soup is one of the easiest, yet most flavorful soups you can put on your table. Carrots, ginger, garlic, and onion are cooked in chicken meat stock and blended together for a smooth and delicious gut-healing soup the whole family will love.
Nothing is more satisfying than a delicious bowl of homemade soup; this carrot ginger soup does not disappoint!
When you have chicken meat stock on hand in the fridge or freezer dinner is only minutes away making it perfect for busy mums who want to serve a nourishing dinner quickly.
Why You’ll Love This Recipe
- It’s good for you – It contains chicken meat stock that has amazing gut-healing properties, learn more in my meat stock vs bone broth post.
- It freezes well – This soup freezes really well! We like to make double batches and freeze individual portions for later.
- It’s budget-friendly – Carrots usually are very inexpensive to buy making this soup a great budget-friendly option.

Carrot Ginger Soup and the GAPS Diet
When you think of blended soups, pumpkin, and butternut squash soup just come to mind but when gut healing is a high priority carrot ginger soup is a fantastic alternative as carrots are lower starch vegetables which means fewer carbs to feed pathogenic bacteria in the gut.
This blended carrot ginger soup is a staple for the early stages of the GAPS Intro Diet and in fact GAPS Practitioner Becky Plotner says that carrot soups are an amazing way to increase your carotenoids intake, allowing your detox pathways to open and flush toxins (source).
And Dr Natasha Campbell-McBride creator of the GAPS Diet recommends consuming lots of meat stock on a daily basis! The more meat stock consumed, the quicker the gut lining heals!
This soup is perfect for GAPS Intro Stage 1 if you have Introduced dairy, if not see recipe variation. Carrots combined with homemade chicken meat stock that is liquid gold for the digestive system and contain the building blocks needed to soothe and heal the gut.
You’ll want to source quality and organic where possible vegetables to reduce pesticide exposure and toxic load. But go with the best that you can afford and what’s available.
Baby GAPS
On the GAPS Diet soups are cooked until the ingredients and vegetables are very soft, perfect for a recovering digestive system or for introducing solids to a baby. Even my 10-month-old loves this soup mixed with sour cream.
Ingredients

Carrots – Easy to digest and non-starchy vegetable perfect for early stages of gut healing.
Ginger – Fresh ginger is warm and soothing to the digestive system, anti-inflammatory, and full of antioxidants.
Chicken Meat Stock – Homemade short-cooked meat stock is best I share how to make chicken meat stock the GAPS way in this post.
A full list of ingredients with exact amounts can be found on the recipe card below.
Tools You May Need
- Knife and chopping board
- Heavy-based saucepan with lid
- Immersion blender
How to Make GAPS Carrot Ginger Soup
This recipe is incredibly easy to make! Follow along below for the full how-to.

Add the vegetables, ginger, stock, and salt to a heavy-based saucepan and bring to a boil.
Reduce the heat to low and simmer for 20 minutes or until the carrot is tender.

Add ghee and blend with an immersion blender until smooth.

Adjust salt to taste.
Recipe Variations and Modifications
Make it dairy-free – swap the ghee for coconut oil, tallow, or chicken fat.
GAPS Intro Stage 2 – Add in some egg yolks at the end of the cooking time before blending for added nutrition and a creamer texture.
How to Introduce and Serve
Serve in your favorite bowl, mug, or thermos for on-the-go.
Top with homemade sour cream, allow the soup to cool a little before adding as too much heat will kill the probiotics.
In Stage 2 you can also blend in an egg yolk or 2.
In Stage 4 add a drizzle of olive oil for more healthy fats and top parsley.
How to Store and Reheat
Store in an air-tight container in the fridge for up to a week or freeze for up to 3 months.
Reheat in a saucepan on the stove on low until the desired temperature is reached.

FAQ
What to serve with Carrot Ginger Soup?
Some of our favorite GAPS-approved toppings and sides are sour cream, yogurt, sauerkraut, and fermented almond crackers for dipping.
How can I reduce the cooking time?
The smaller you chop the carrot, the faster it will cook. Simmer until fork tender.
What is the best way to blend the soup?
Any blender will work! While an immersion blender will mean fewer dishes, a high-speed blender like a Vitamix, single-serve blender, or even food processor will do the job, keep blending until perfectly smooth. If using a plastic blender jug, I recommend waiting until the soup mixture is room temperature before blending so you are not putting hot soup in plastic.
Can I freeze Carrot Ginger Soup?
Yes, you can freeze this delicious soup. Transfer to airtight glass containers leaving head room for expanding to avoid breakage, or cool completely and transfer to freezer-safe Ziplock bags and freeze flat for compact storage. Always remember to label your containers with what’s inside and the date.
More Soup Recipes from the Kitchen
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Resources
Dr Natasha Campbell-McBride
- Gut and Psychology Syndrome (Yellow Book)
- Gut and Physiology Syndrome (Blue Book)
Becky Plotner
If you’ve made this carrot soup, please leave a comment and rating below! I love to hear from you guys, it makes my day!
GAPS Carrot Ginger Soup

GAPS Carrot Ginger Soup is a nutrient-dense and warming blended soup that combines the sweetness of carrots with the zesty kick of fresh ginger perfect for anyone looking to improve gut health.
Ingredients
- 1 onion, chopped
- 1 garlic clove, finely chopped
- 700g carrots, peel and chopped
- 2-inch fresh ginger, peeled and sliced
- 1 tsp Celtic Sea salt
- 1L chicken stock
- 4 tbsp ghee
Instructions
- Add the vegetables, ginger, stock, and salt to a heavy-based saucepan and bring to a boil.
- Reduce the heat to low and simmer for 20 minutes or until the carrot is tender.
- Add ghee and blend with an immersion blender until smooth.
- Adjust salt to taste.
Notes
Recipe Variations and Modifications
- Make it dairy-free – swap the ghee for coconut oil, tallow or chicken fat.
- GAPS Intro Stage 2 – Add in egg yolks at the end of the cooking time before blending for added nutrition and a creamer texture.
How to Introduce and Serve
Serve in your favourite bowl, mug or thermos for on the go.
Top with homemade sour cream, and allow the soup to cool a little before adding as too much heat will kill the probiotics.
In Stage 2 you can also blend in an egg yolk or 2.
In Stage 4 add a drizzle of olive oil for more healthy fats and top with parsley.
GAPS™ and Gut and Psychology Syndrome™ are the trademark and copyright of Dr. Natasha Campbell-McBride.
The information in this blog post is my personal experience and for educational purposes only. It is not intended to diagnose, treat, cure or prevent any disease; and does not consider your individual situation. If you have medical questions, please consult with a qualified medical practitioner.
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