This Healthy Pumpkin Soup is made with a few cans of pumpkin puree, coconut milk and warm spices. It is creamy, delicious, and ready in only 25 minutes!

A bowl with healthy pumpkin soup with soy sauce, pumpkin seeds and spoon. Linen on a counter.

This is such an easy healthy pumpkin soup recipe that you will be able to pull it off for dinner or lunch with pantry ingredients in no time.

I made the soup on a sunny crisp fall day and it hit the spot – velvety, creamy, rich and smooth. I felt like being wrapped in a cozy blanket.

I love using starchy vegetables or coconut milk as a soup thickener because these ingredients are much healthier alternatives to traditionally used heavy cream and roux.

Soups like healthy butternut squash soup and healthy broccoli cheese soup have made it into our family’s recipe binder. They taste delicious, I promise!

You can also cook homemade pumpkin soup in slow cooker for about 6 hours on Low or 2-3 hours on High.

Also, an extra step but so good! For a topping, I quickly toasted a handful of pumpkin seeds with a splash of soy sauce in a skillet. A major hit – kids were sneaking them straight from a skillet.

Why You’ll Love This Easy Soup

This soup is so warm and cozy on a chilly day! It’s perfect for fall.

  • Wholesome: Simple ingredients without any heavy cream or cheese in sight.
  • Dairy free: Pumpkin puree, broth and coconut milk give this soup a creamy texture.
  • Nutritious: Pumpkin is not only low in calories and high in fiber, it contains many important vitamins, nutrients and antioxidants.
  • Easy to make: This soup is ready in 25 minutes from start to finish! Perfect for a dinner side or healthy lunch!

Is Pumpkin Soup Healthy?

Yes! This creamy pumpkin soup is full of healthy vegetables, carbs, and fiber! It’s naturally gluten free and vegan.

Ingredients Needed

Pumpkin puree, coconut milk, onions, soy sauce, oil, garlic, broth, pumpkin pie spice, salt, pepper, pumpkin seeds.

This healthy pumpkin soup is full of fall flavors with only 10 ingredients and an optional topping. So simple!

  • Pumpkin puree: 100% pumpkin puree, not pumpkin pie filling.
  • Coconut milk: Canned coconut milk that is full fat for best taste.
  • Broth: Low sodium or bouillon with water.
  • Onions: Sweet yellow onion, vidalia or white.
  • Garlic: Freshly minced for best taste.
  • Pumpkin pie spice: I use homemade pumpkin pie spice substitute but store bought works, too!
  • Salt and ground black pepper
  • Oil: I use avocado oil, but olive oil works, too.
  • Soy sauce: I used liquid aminos, gives the soup a savory depth of taste.
  • Pumpkin seeds (optional): For topping.

How to Make Healthy Pumpkin Soup

One pot and less than 30 minutes is all you need for this easy pumpkin soup!

Sauteed onions with spices in small metal pot. Linen towel on a counter.

Saute: In medium size saucepan over medium-high heat add oil and swirl to coat. Add onions and garlic, saute for 5 minutes, stirring occasionally.

Add pumpkin pie spice and cook for another 30 seconds, stirring frequently.

Pumpkin puree, coconut milk, broth and spices in small metal pot. Linen on a counter.

Simmer: Add broth, canned pumpkin puree, coconut milk, salt and pepper. Bring to a boil over medium heat, then cover and reduce to low heat for 15-20 minutes.

Pureeing soup with an immersion blender in small pot.

Blend: Turn off heat and using an immersion blender, blend until smooth and creamy. Serve hot topped with roasted pumpkin seeds if you like.

Optional roasted pumpkin seeds: Preheat medium size skillet on low heat, add pumpkin seeds and cook until toasted, stirring occasionally. Add soy sauce, quickly stir to coat and toast for a few more seconds. Remove from heat.

Tips and Substitutions

  • Type of pumpkin: I prefer to use canned Farmer’s Market brand pumpkin puree. It’s organic and BPA free. However, any brand is works and that’s what I used today. Homemade pumpkin puree works as well. All out of pumpkin? Try butternut squash.
  • Dairy free milk: Use full fat coconut milk and not light, from a can and not carton. My favorite brand is Thai Kitchen. I have not tried it with other dairy free milk like almond milk or oat milk.
  • Use any type of stock: Vegetable broth, chicken broth etc.. I love the convenience of low sodium organic bouillon cubes as you use only as much as you need.
  • Pumpkin pie spice: Use cinnamon with just a pinch of nutmeg and cloves.

FAQs

Can I make this in the slow cooker?

Yes. You will need to saute your onion, garlic and pumpkin pie spice first on the stovetop. Transfer to the crock pot. Add remaining ingredients, cover and cook on low for 4-6 hours or high for 2-3 hours.

How can I make this in the Instant Pot?

Set Instant Pot to saute, add oil, onion and garlic. Saute for 5 minutes, add pumpkin pie spice and stir until fragrant. Hit Cancel and ensure there are not browned bits stuck to the bottom of the pot.

Add pumpkin, broth, coconut milk, salt and pepper. Cook on Manual 4 minutes. Natural release 10 minutes, then Quick release. Use an immersion blender to blend. Add soy sauce and adjust to taste.

Can I use different seasonings?

For a more savory taste, try using smoked paprika instead. You could also add in some paprika and thyme with the pumpkin pie spice. Always taste and adjust to find the right combination for your taste buds!

Can I use fresh pumpkin?

I love to use canned pumpkin puree as it keeps this recipe short and simple! Fresh roasted pumpkin would taste amazing though. Peel and cut your pumpkin into slices. Roast at 400 degrees F for 30 minutes until tender. Similar to my directions for oven baked butternut squash.

What To Serve With This Soup?

This healthy pumpkin soup is so good on its own with a few simple toppings or with a classic grilled cheese. Here are some other ideas:

Storing and Reheating

  • Store: Refrigerate covered for up to 5 days. Reheat in the microwave or a simmer in a small pot on stove until warmed through.
  • Freeze: In a glass airtight container for up to 3 months.

More Healthy Soup Recipes

Pumpkin soup in a pot with spoon. Bowls, towel and pumpkin seeds in a bowl on a counter.
Healthy pumpkin soup in a bowl with pumpkin seeds, soy sauce. Striped linen beside bowl.

Healthy Pumpkin Soup

This Healthy Pumpkin Soup is made with a few cans of pumpkin puree, coconut milk and warm spices. This vegan soup is creamy, delicious and ready in only 25 minutes!
5 from 10 votes
Servings 8 servings
Calories 148
Diet Vegan
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes

Ingredients 
 

Instructions 

  • Preheat medium size pot on medium-high heat and swirl oil to coat. Add onions and garlic, saute for 5 minutes, stirring occasionally. Add pumpkin pie spice and cook for another 30 seconds, stirring frequently.
  • Add broth, pumpkin puree, coconut milk, salt and pepper. Bring to a boil, cover and cook on low heat for 15 minutes.
  • Turn off the heat and using an immersion blender, blend until smooth and creamy. Add soy sauce to taste and stir.
  • Serve hot topped with roasted pumpkin seeds if you like.
  • Optional Roasted Pumpkin Seeds: Preheat medium size skillet on low heat, add pumpkin seeds and cook until toasted, stirring occasionally. Add soy sauce, quickly stir to coat and toast for a few more seconds. Remove from heat.

Notes

  • Store: Refrigerate covered for up to 5 days.
  • Freeze: In a glass airtight container for up to 3 months.

Nutrition

Serving: 1cup | Calories: 148kcal | Carbohydrates: 7g | Protein: 2g | Fat: 14g | Saturated Fat: 11g | Sodium: 419mg | Fiber: 2g | Sugar: 3g
Course: Soup and Stew
Cuisine: North American
Author: Olena Osipov
Did you make this recipe?Mention @ifoodreal or tag #ifoodreal!

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About Olena

Welcome! I grew up in Ukraine watching my grandma cook with simple ingredients. I have spent the last 11 years making it my mission to help you cook quick and easy meals for your family!

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Comments

  1. 5 stars
    This soup was so easy and so delicious. Just polished off a bowl for lunch and wanted more!
    Love your recipes, and thank you for the gluten free ones.

  2. 5 stars
    Hi, I’m new here… LOVE your philosophy on food & approach. I, too, swore to never diet all my life & just ate good food. My children were given the right to like or dislike anything after 3 bites whenever something was served.. no matter how many times it was served. Somehow they grew up without eating disorders and they eat and try everything. I’ve never been more than 20+ lbs of my optimal range for my height all my life (which was a small percentage of time) outside of pregnancy…. and I have obese siblings.

  3. 5 stars
    This is sooo good. I would like the nutritional info so I can put it in my fitness app. Does anyone know at least the calorie content?

    1. Hi Pam! We are in the process of updating our website software, so that is why the nutritional info was missing. I have added it for the pumpkin soup!

  4. 5 stars
    Excellent, simple recipe. I used the pumpkin from our pumpkin carvings, substituted onion powder for the chopped onions and doubled the recipe. Enough for a dinner of 4 and to freeze for a future meal. Everyone enjoyed the soup.

  5. 5 stars
    Made the Healthy Pumpkin Soup for the first time today. It is absolutely delicious, so much better than I anticipated. Yum, yum, yum! Thank you so much for this wonderful recipe.

  6. 5 stars
    My first attempt at pumpkin soup. Thanks for including it can frozen. It was delicious, so glad it was also healthy.

  7. 5 stars
    I made your soup. And followed your ‘moving house’ story…. both turned out all well. I also moved to Vanc Island… you made a huge step towards your dream!

    1. Glad you liked the soup. Thank you, Denise. One day it will be worth it. Right now it’s a blur of plumbing nightmare and who do I go after first. One day at a time.

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