Creamy Pumpkin Soup Recipe (30 Minutes!)

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by Sil Pancho

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09.25.2021


Healthy Recipes

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You’ll love this cozy and creamy pumpkin soup recipe! This pumpkin soup with canned pumpkin and coconut milk comes together with just a few minutes prep and is made with simple ingredients that you probably have in your pantry already.

Another bonus: it’s perfect for everyone, no matter who is at the table: it’s naturally gluten-free, dairy-free, easily vegan and vegetarian, and low carb and keto.

Once the weather cools down, I’m all about soup season! Give my zuppa toscana soup, chicken pot pie soup, and taco soup a try next.

What Is Pumpkin Soup?

Pumpkin soup is a creamy, broth-based soup that is made with pumpkin puree, coconut milk, broth, and various spices. It’s slightly sweet and slightly savory.

Why You’ll Love This Pumpkin Soup Recipe

  • Sweet and savory winter squash flavors
  • Velvety smooth and creamy
  • Prep in just 5 minutes
  • Just 7 simple ingredients
  • Easy to make vegan and vegetarian
  • Naturally healthy, gluten-free, paleo, whole30, low carb, and keto
Pumpkin soup with canned pumpkin being ladled out of dutch oven

Creamy Pumpkin Soup Ingredients

This section explains how to choose the best ingredients for pumpkin soup, what each one does in the recipe, and substitution options. For measurements, see the recipe card below.

  • Olive oil – Any neutral oil will work. You could also use avocado oil or coconut oil, or even butter if you don’t mind the dairy.
  • Yellow onion – The mellow sweetness of yellow onion works best in this pumpkin coconut soup, but you could also use white onion.
  • Garlic – Use fresh cloves garlic or jarred garlic.
  • Chicken broth – You can also use vegetable broth for a vegan and vegetarian soup, or homemade bone broth for added nutrients.
  • Coconut milk – Be sure to use full-fat coconut milk (the kind from a can) for best flavor and texture. If you don’t mind the dairy and have heavy cream on hand, you can also use that instead.
  • Pumpkin puree – Be sure to use pumpkin purée (just pumpkin flesh) and not pumpkin pie filling. You can roast pumpkin to make fresh puree, but I usually just use canned.
  • SeasoningsNutmeg, sea salt, and black pepper.
Ingredients to make pumpkin soup recipe

How To Make Pumpkin Soup

This section shows how to make pumpkin soup with coconut milk and canned pumpkin, including step-by-step photos and details about the technique. For full instructions, see the recipe card below.

  • Saute onion. Heat olive oil in a dutch oven over medium heat, then add the onion and saute until translucent.
  • Saute garlic. Add garlic and saute until fragrant.
Sauteed onion in oil in dutch oven
Sauteed garlic and onion in dutch oven

  • Add remaining ingredients. Stir in chicken broth, coconut milk, pumpkin puree, nutmeg, sea salt, and black pepper.
  • Blend. Use an immersion blender to puree the soup until smooth.
Ingredients to make creamy pumpkin soup in a dutch oven before mixing
Immersion blender blending pumpkin soup in dutch oven

  • Simmer. Bring pumpkin soup with canned pumpkin to a boil, then reduce heat and simmer until the soup thickens to your liking and flavors develop.
  • Garnish. I like to add a swirl of coconut milk, pumpkin seeds, and chopped cilantro or fresh thyme. You can add these in the pot or to individual bowls.
Creamy pumpkin soup with garnish in dutch oven

Frequently Asked Questions

What pumpkin is good for soup?

You definitely want to use pumpkin puree, NOT pumpkin pie filling. You can roast pumpkin yourself and puree it, or just buy canned pumpkin like this.

Can you use different seasonings?

Yes, I kept this creamy pumpkin soup very classic, but you can also use spices like cumin, coriander, turmeric, paprika, or even curry powder for a different flavor.

Is pumpkin soup healthy?

Yes, this pumpkin soup recipe is made with vegetables, coconut milk, broth and spices. It is naturally vegetarian and vegan (if using vegetable broth), gluten-free, paleo, whole30, and low carb.

The full nutrition stats can be found below, but each serving has just 242 calories.

Is pumpkin soup keto?

Yes, this pumpkin soup recipe with canned pumpkin can work for a keto diet. It has 8.9 grams net carbohydrates per serving. You’ll want to check the ingredients and nutrition facts for every recipe, as some soups are sweetened with sugars or syrups.

Bowls of pumpkin soup with garnish

Storage Instructions

  • Store: Store creamy pumpkin soup in the fridge for 3-4 days.
  • Meal prep: Make ahead and portion out into individual servings.
  • Reheat: Reheat in the microwave or in a saucepan over the stove.
  • Freeze: Freeze soup in an airtight container in the freezer for 2-3 months.
Bowls of creamy pumpkin soup with garnish

What To Serve With Creamy Pumpkin Soup

Serve this healthy pumpkin soup recipe with an equally healthy side:

More Healthy Soup Recipes

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Ingredients

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Instructions

Tap on the times in the instructions below to start a kitchen timer while you cook.

  1. Heat olive oil a dutch oven over medium heat. Add the onion and saute for 5-7 minutes, until translucent.

  2. Add the garlic and saute for 1-2 minutes, until fragrant.

  3. Add the chicken broth, coconut milk, pumpkin, nutmeg, sea salt, and black pepper.

  4. Use an immersion blender to puree the soup, until smooth and creamy.

  5. Bring soup to a boil, then reduce heat and simmer for about 25-30 minutes, until the soup reduces to your liking and flavors develop.

Recipe Notes

Serving size: 1 cup

Nutrition Facts

Amount per serving. Serving size in recipe notes above.

Calories 242

Fat 22.1g

Protein 3.5g

Total Carbs 11.7g

Net Carbs 8.9g

Fiber 2.8g

Sugar 3.5g

Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.

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© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. 🙂

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