Creamy Pumpkin Soup Recipe (30 Minutes!)

Name: Creamy Pumpkin Soup Recipe
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Ingredients: 2 tbsp Olive oil; 1 small Yellow onion ((diced)); 2 cloves Garlic ((minced)); 4 cups Chicken broth, reduced sodium; 1 13.5-oz can Full-fat coconut milk; 1 15-oz can Pumpkin puree; 1/2 tsp Nutmeg; 1/2 tsp Sea salt; 1/2 tsp Black pepper

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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 pumpkin smoothies and soup! 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.
Seasonings – Nutmeg, sea salt, and black pepper.

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, to help you visualize it. For full instructions, including amounts and temperatures, 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.

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.

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:

Protein – Protein recipes such as crispy chicken thighs, pan fried tilapia, or pan seared pork chops make a good meal alongside creamy pumpkin soup.
Vegetable side – Try roasted asparagus, oven roasted vegetables, or green beans almondine.
Salad – Fall salads like kale crunch salad or broccoli salad are a good combination.

More Healthy Soup Recipes

Tools To Make Pumpkin Soup With Coconut Milk

Dutch Oven – Cook and serve your canned pumpkin soup recipes right in this dutch oven.
Immersion Blender – The fastest and easiest way to make creamy soups without the pain of using the blender.
Soup Cubes – If you have leftovers, freeze them in these soup cubes for easy storage.

Creamy Pumpkin Soup Recipe

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Ingredients

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2 tbsp Olive oil ▢
1 small Yellow onion (diced) ▢
2 cloves Garlic (minced) ▢
4 cups Chicken broth, reduced sodium ▢
1 13.5-oz can Full-fat coconut milk ▢
1 15-oz can Pumpkin puree ▢
1/2 tsp Nutmeg ▢
1/2 tsp Sea salt ▢
1/2 tsp Black pepper ▢

Instructions

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

Heat olive oil a dutch oven over medium heat. Add the onion and saute for 5-7 minutes, until translucent.
Add the garlic and saute for 1-2 minutes, until fragrant.
Add the chicken broth, coconut milk, pumpkin, nutmeg, sea salt, and black pepper.
Use an immersion blender to puree the soup, until smooth and creamy.
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.

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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.

Course: Soup

Cuisine: American

Keywords: creamy pumpkin soup, pumpkin soup, pumpkin soup recipe, pumpkin soup with canned pumpkin, pumpkin soup with coconut milk

Calories: 242 kcal

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26 Comments

Cynthia
0 October 22, 2022Reply

This was a very good start to a great recipe. I ended up adding some potatoes and carrots along with turmeric, paprika and chili powder. Used fresh pumpkin (I was canning some and had some left over). I will be making this again and canning it!
Terri
0 October 19, 2022Reply

Hi if I use a fresh pumpkin how do I do it please?
- Wholesome Yum D
  0 October 20, 2022Reply
  
  Hi Terri, You can roast pumpkin to make fresh puree to use in the soup.
Michele
0 October 17, 2022Reply

Made it as written and I will make it again! Really good!
Don
0 October 21, 2021Reply

Nice recipe. I did doctor a bit. Simmered for 45 minutes, added 1T sriacha, 1/2 c. Heavy cream, 1/2 t more salt. I also added 1/2 t of a erythritol, cinnamon, all spice, nutmeg mixture we has left over from a cider donut cake recipe. These additions sent the flavor to the moon!! Live your recipes!
Sara
0 October 10, 2021Reply

I made this soup today because I love anything pumpkin, However, I was a bit disappointed. The soup was very thin. Is there something I missed or is it just a very thin soup? Also, I thought I grabbed chicken stock, but instead, it was chicken bone broth and used it. Would this change the flavor or consistency? The flavor also was very mild. This is so surprising because I’ve made many of your recipes and never been let down.
- Wholesome Yum D
  0 October 11, 2021Reply
  
  Hi Sara, If you think your soup is too thin make sure you allow the soup to simmer for long enough. I recommend at least 30 minutes this allows the soup to reduce and flavors to develop.
Debbie
0 October 5, 2021Reply

OMG!!! This soup is heavenly delicious! I added some smoked paprika and 4 oz of Cream cheese it only made it better. Love this recipe. Left over soup tasted even better! Will be making this again and again. Thanks for the great recipe!
Kerry
0 October 4, 2021Reply

Would this freeze well?
- Wholesome Yum D
  0 October 4, 2021Reply
  
  Hi Kerry, You can freeze the soup in an airtight container in the freezer for 2-3 months.
Jac
0 October 3, 2021Reply

This is delicious. I did a piece of ginger minced as well which gave it a bit of heat. Couldn’t use pumpkin puree as in France and don’t think it’s a staple here but our homegrown pumpkin was a good swap.
Jodie
0 October 2, 2021Reply

why would you not use fresh pumpkin??? Cooking time would not increase by much, and will be made easily into ‘soup’ by use of a stick blender…
- Wholesome Yum D
  0 October 4, 2021Reply
  
  Hi Jodie, Unfortunately, not everyone has access to fresh pumpkin. Feel free to use it when you make the recipe though.
Amy
0 October 1, 2021Reply

This soup really is so creamy and reminds me of Fall. So flavorful too.
Kristyn
0 October 1, 2021Reply

Mmm…I could go for a bowl right now!! Delicious fall flavors! It makes the kitchen smell so good!
Natalie
0 October 1, 2021Reply

It’s on the menu for this weekend!! Love the flavor, the creaminess, & how quick it comes together!!
Katerina
0 October 1, 2021Reply

I love pumpkin soup! This looks SO delicious!
Anne
0 October 1, 2021Reply

Delicious and great fall comfort food!
- Brooke
  0 October 4, 2021Reply
  
  Does it have a strong coconut flavor? If so is there a substitute? I love pumpkin, but hate coconut flavoring. Thanks 🙂
  - Wholesome Yum D
    0 October 5, 2021Reply
    
    Hi Brooke, If you don’t want to use coconut milk you could substitute it with heavy whipping cream.
Gloria
0 October 1, 2021Reply

I love everything pumpkin.
Beth
0 October 1, 2021Reply

I had pumpkin soup at a restaurant and I loved it. I am going to try this. I am sure it is just as good as most of your recipes are.
Ann
0 October 1, 2021Reply

Beyone delicious! It’s my favorite fall soup.
Scarlet
0 September 28, 2021Reply

I love the coconut milk in this pumpkin soup. Makes it so creamy and delish!
Linda
0 September 28, 2021Reply

Oh yum! This pumpkin soup is so creamy comforting and so easy to make!
Camille
0 September 27, 2021Reply

I love this so much!