Pumpkin season has finally arrived. This time of year, pumpkin pie, pumpkin bread, and pumpkin lattes are everywhere. Some people love it, and some people hate it…but I’m a complete fan! This made-from-scratch pumpkin soup recipe is an easy, hearty, and veggie-packed fall meal.
Bonus… in a pinch, you can make this soup with just the ingredients you have in your pantry! Pumpkin soup packed with all the flavors of fall.
healthy pumpkin soup
Pumpkin itself is rich in dietary fiber, beta-carotene, vitamin A, vitamin C, and potassium, so it’s hard to say whether pumpkin soup is unhealthy or not. Add in nutritious bone broth and you’ll get all the gut-healing benefits of gelatin.
This pumpkin soup recipe has the perfect balance of sweetness and umami from fresh onions, apples, and sage. On busy nights when I don’t have fresh ingredients on hand, I could substitute 1 teaspoon of onion powder and 1 cup of applesauce.
Ingredients and Substitutes
Pumpkin itself doesn’t have much flavor, so it needs more spices to bring out the flavor. Use garlic and sage along with fruits and vegetables. Other popular ingredients are aromatics like fresh ginger, cumin, and coriander. If you want an extra spicy kick, add a little cayenne pepper to your soup. Or, if you want to add some sweetness, try adding a little maple syrup.
We also recommend making this soup ahead of time and reheating it. The taste will be even better the next day after some time has passed.
I usually use homemade chicken soup here, but if you’re in a hurry, Kettle and Fire’s low-sodium chicken soup is also a good option. You may need to add a little more salt to the final soup for the best flavor. If you don’t have enough chicken soup, you can use vegetable soup instead.
Best types of pumpkin to use
The first time I made this soup, I used fresh pumpkin from the farmers market. It took some time, but the result was a very delicious soup. The kids and I used leftovers to make roasted pumpkin seeds!
Jack-o-lantern pumpkins are not recommended for this recipe. Instead, look for pumpkins labeled “sugar pumpkin” or “pie pumpkin.” I find that smaller pumpkins (about 4 pounds or less) are often sweeter. If you’re new to baking with fresh pumpkin, this post will show you the easiest way to do it.
If you’re in a hurry, you can also use canned pumpkin puree (though it’s less flavorful). Add chicken broth, spices, and coconut cream and mix to create pumpkin soup.
creamy pumpkin soup recipe
This easy pumpkin soup is delicious, super easy to make, and a hit with kids. Easy to serve with salads or leftovers.
2 tablespoons olive oil (or coconut oil) 4 pounds fresh pumpkin (or 3 1/2 cups canned pumpkin puree) 1 yellow onion, sliced 1 carrot, chopped 1 apple, peeled, cored, and chopped ) 1 teaspoon salt 1 teaspoon black pepper 2 garlic cloves (minced or 1 teaspoon garlic powder) 1 teaspoon sage 4 cups chicken broth 1 cup heavy cream (or coconut cream, to taste) 1/4 cup fresh parsley (garnish) (for decoration, as desired) pepitas (for garnish, as desired)
Peel the pumpkin, remove the seeds, and cut into 1-inch cubes.
Heat olive oil or coconut oil in a large pot over medium heat.
Sauté fresh pumpkin, onion, minced garlic, carrots, and apple in a Dutch oven or large pot for 5 minutes or until tender. If using canned pumpkin puree, save the pumpkin until step 5, when you add the soup.
Add salt, sage, and 1 teaspoon pepper. If you are not using minced garlic, add garlic powder.
Pour in chicken stock or broth and bring the soup to a boil.
Reduce heat and simmer 10 minutes or until squash is fork-tender.
Using an immersion blender, blend until smooth. You can also work in batches using a regular blender.
Serve topped with cream and chopped parsley, if desired.
Store leftovers in an airtight container in the refrigerator and reheat as needed.
Nutritional information table
creamy pumpkin soup recipe
Amount per serving (1 cup)
Calories 251 Calories from fat 144
% daily value*
Fat 16g25%
Saturated fat 8g50%
1g polyunsaturated fat
6g monounsaturated fat
Cholesterol 34mg11%
Sodium 353mg15%
Potassium 684mg20%
Carbohydrate 26g9%
Dietary fiber 8g33%
Sugar 12g13%
Protein 6g12%
Vitamin A 37179IU744%
Vitamin C 15mg18%
Calcium 97mg10%
Iron 4mg22%
*Percent daily intake is based on a 2000 calorie diet.
If you don’t have coconut cream, you can also use canned full-fat coconut milk.
Other comforting fall soups and recipes to try:
Have you ever had pumpkin soup? Would you like to try this recipe? Let us know by leaving a comment.
