It’s finally the season for all things pumpkin. Pumpkin pie, pumpkin bread, pumpkin lattes and more are everywhere this time of year. Some of us love it and some of us hate it…but I’m totally in the love camp! This pumpkin soup recipe made from scratch is a quick, hearty, and veggie-packed fall meal.
Plus…in a pinch, I can make this soup entirely with ingredients in my pantry! Pumpkin soup has all the flavors of fall in one bowl.
Healthy Pumpkin Soup
I’m not sure pumpkin soup can be unhealthy, since pumpkin itself is loaded with fiber, beta-carotene, vitamin A, vitamin C, and potassium. Add nutritious bone broth and you’ll also have all the gut-healing benefits of gelatin.
This pumpkin soup recipe has just the right balance of salty and sweet thanks to fresh onion, apple, and sage. On a busy night when I didn’t have fresh ingredients on hand, substituting a teaspoon of onion powder and a cup of applesauce worked well!
Ingredients and substitutions
Pumpkin doesn’t have much flavor on its own, so it needs more spices to make it come alive. Along with fruits and vegetables I use garlic and sage. Other popular ingredients are aromatics such as fresh ginger, cumin and coriander. If you want a spicier touch, add some cayenne pepper to your soup. Or for a touch of extra sweetness, try a drizzle of maple syrup.
This soup is also great to make ahead and reheat. The flavors taste even better the next day, after they have had time to meld.
I usually use homemade chicken broth here, but when I’m in a hurry, Kettle and Fire Low Sodium Chicken Broth is another good option. You may need to add a little more salt to the final soup for the best flavor. And if you run out of chicken broth, vegetable broth works too.
The best type of pumpkin to use
The first time I made this soup I used fresh pumpkin from the farmers market. Although it was a bit of extra work, it turned out to be an incredibly delicious soup. The kids and I made roasted pumpkin seeds with leftovers!
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) tend to be sweeter. If you’re not used to baking with fresh pumpkin, this post explains the easiest way to do it.
And if you’re in a hurry, canned pumpkin puree works too (although it’s not as tasty). Add chicken broth, some spices and a touch of coconut cream and voila… pumpkin soup!
Creamy Pumpkin Soup Recipe
This easy pumpkin soup is delicious, super easy to make, and kid-approved! Serve with salad or leftovers for a quick meal.
- 2 TBSP olive oil (or coconut oil)
- 4 pound fresh pumpkin (or 3½ cups canned pumpkin puree)
- 1 yellow onion (sliced)
- 1 carrot (chopped)
- 1 apple (peeled, cored and chopped)
- 1 teaspoonful salt
- 1 teaspoonful black pepper
- 2 nail garlic (minced or 1 teaspoon garlic powder)
- 1 teaspoonful sage
- 4 mugs chicken soup
- 1 cup heavy cream (or coconut cream, optional)
- ¼ cup fresh parsley (to decorate, optional)
- nuggets (to decorate, optional)
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Peel, seed, and cut squash into 1-inch cubes.
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In a large pot, heat the olive or coconut oil over medium heat.
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Sauté fresh squash, onion, minced garlic cloves, carrot, and apple in a saucepan or large pot for 5 minutes or until tender. If using canned pumpkin puree, reserve the pumpkin until step 5 when you add the broth.
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Add the salt, sage and a teaspoon of ground pepper. Add garlic powder if not using minced garlic cloves.
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Pour in the chicken stock or broth and bring the soup to a boil.
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Reduce heat and simmer for 10 minutes or until squash is tender.
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Use an immersion blender to blend until smooth. You can also use a regular blender, working in batches.
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Top with cream and freshly chopped parsley if desired and serve.
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Store leftovers in an airtight container in the refrigerator and reheat as needed.
Nutritional data
Creamy Pumpkin Soup Recipe
Amount per serving (1 cup)
calories 251
Calories from fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 8g50%
Polyunsaturated Fat 1g
Monounsaturated Fats 6g
Cholesterol 34mg11%
Sodium 353mg15%
Potassium 684mg20%
carbohydrates 26g9%
8g fiber33%
Sugar 12g13%
Protein 6g12%
vitamin a 37179UI744%
vitamin c 15mg18%
Calcium 97mg10%
Iron 4mg22%
*Percent Daily Values ​​are based on a 2000 calorie diet.
You can also use canned whole coconut milk if you don’t have coconut cream.
Other comforting fall soups and recipes to try:
Have you ever had pumpkin soup? Will you try this recipe? Leave a comment and let us know!
