Super easy, ultra creamy, and full of Fall flavors, this Roasted Pumpkin Soup is the perfect cozy recipe. Simply roast fresh pumpkins then purée it with herbs and spices for a sweet and savory soup. Warm up with the best from-scratch and secretly healthy dish all season long!

Dairy-free pumpkin soup is served in white bowls and topped with herbs and pumpkin seeds.

The Best Pumpkin Soup Recipe

By far one of the most popular soups on the site during the Fall season is this Roasted Butternut Squash Soup.

And there’s no doubt why that is…

It’s super creamy, vegan, full of Fall flavors, and SO easy to make.

With Halloween and Thanksgiving around the corner I thought, “Why not swap out Butternut Squash for another winter squash… like Pumpkin?!”

After a few rounds of testing – tweaking the amount of liquids and types of spices – this recipe was created!

And wow!!  If you’re a fan of all things Fall and pumpkin flavored, then you are going to LOVE this savory take on America’s favorite Fall squash.

Here’s why this Pumpkin Soup recipe is so awesome:

  • It’s made from FRESH pumpkin, but canned CAN be used.
  • The roasted pumpkin is like an explosion of both sweet and savory flavors!
  • You can eat it as the main dish or an impressive appetizer at Thanksgiving.
  • It freezes exceptionally well.
  • It’s incredibly healthy for you, and even vegan!

(Be sure to read my notes below about how to present it like a restaurant pro!)

Pumpkin puree, maple syrup, coconut milk, vegetable broth, onion, garlic, and herbs are the ingredients for this Pumpkin Soup recipe.

Ingredients

The simple ingredients you need to make this pumpkin soup recipe include:

  • Pumpkin. The best pumpkins to cook with are pie pumpkins, which are normally found in the produce section at the grocery store next to the other winter squash. Do not select the decorative pumpkins, they are not suitable for cooking. You may also use canned pumpkin puree and will need about 3 cups of it. (But do note: the soup will not have the same slightly sweet roasted taste as if you’d cooked with fresh pumpkin!)
  • Garlic and Ginger. Fresh cloves and prepared ginger paste compliment the sweetness of the pumpkin. Grated ginger root is another option. You can substitute with a reduced amount of dried powders, but the flavor will not be nearly as good.
  • Dried Herbs & Spices. A mixture of dried sage, thyme, cinnamon and nutmeg give this soup a beautifully complex flavor. If you do not have all of these ingredients, feel free to substitute one for the other or add in some dried rosemary, parsley, or oregano.
  • Broth. Mild broths such as vegetable or chicken are best, beef broth is not recommended. A regular sodium broth was tested, but reduced sodium will work as well if you’re watching your salt intake.
  • Coconut Milk. Canned, full-fat coconut milk is ideal. While lite milk can be used, you will not get the same thick and creamy texture as full-fat. Avoid the cartons of coconut milk in the refrigerated section. 

How to Make Pumpkin Soup

The basic steps for making pumpkin soup are simple to follow:

Cut in Half

The key to bringing out the most flavor in almost any winter squash is to roast it in the oven. Cooking the vegetable under high, dry heat allows the sugars to naturally caramelize on their own – creating a flavor that is irresistibly delicious!

While you can boil the pumpkin instead, you will not end up with the same rich and subtly sweet flavors that you will by baking it.

Slice the pumpkin in half lengthwise, stopping just before you get to the stem. Pull the halves apart with your hands. Then, trim the stem with your knife.

Deseed and Season

Take out the seeds and strings. It’s best if you use a large spoon with a relatively sharp edge and scrape along the flesh of the pumpkin as you go. This will help to release the strands so all of the seeds can be removed.

Rub 1-2 teaspoons of oil over the inside of both halves. This helps give the pumpkin flesh some moisture to caramelize while baking. Sprinkle each half with a pinch or two of salt.

Roast Pumpkin in Oven

Place pumpkin halves face-side down on a parchment paper-lined baking sheet and bake in a preheated 400°F oven for 40-60 minutes. This will largely depend on the size of the pumpkin.

Check on the doneness by inserting a knife or fork into the middle of the flesh. If it goes through easily, the pumpkin is fully cooked. You’ll also start to see the edges of the pumpkin beginning to pull away from the skin.

Remove the Flesh

Separate the flesh from the skin by scooping it out with a spoon or by peeling back the skin. Make sure you wait to use your hands until it is cool to the touch, though!

Sauté and Simmer

After you have the pumpkin prepared, it’s time to move on to making the soup!

Drizzle oil in a large pot or Dutch oven along with the chopped onion. Sauté for 3-4 minutes, or until tender. Mix in garlic and ginger. Continue cooking for 1-2 minutes.

Pour in the vegetable broth and coconut milk. Stir in sage, thyme, cinnamon, nutmeg, salt, and pepper. Bring ingredients to a boil and reduce heat to medium-low. Cover pot with a lid and let simmer for 5-10 minutes.

Purée the Soup

Turn off the heat and add the roasted pumpkin and maple syrup. Purée the soup until smooth and creamy. You can do this by either using an immersion blender, food processor, or a high speed blender:

  • Immersion Blender – This is the best and easiest method to use. You’re able to blend a lot of liquid and it makes it super smooth. Also, you do not have to transfer hot liquids from one pot to another.
  • Vitamix – The second best blending method since it can hold a large volume of liquid. Just be careful when transporting the hot liquid.
  • Food Processor – The least effective and more time-consuming method since you will have to purée in batches. However, it will work if that is all you have!
The ingredients are all pureed with an immersion blender.

Serve it Up!

While the flavor of the soup is not dependent on the presentation, it sure does go a long way. After all, we eat with our eyes first!

If you’d like your soup to look like the one you see pictured, this is what you will want to do:

  • Lightly fry medium-sized fresh sage leaves in a teaspoon or two of oil over medium heat. Cook for 1 minute per side or until crisp.
    • Place sage leaves in a circular fashion on one half of each bowl.
  • Sprinkle on whole roasted pumpkin seeds.
    • Coarsely chop additional seeds and sprinkle those on next.
  • Add a dash of black pepper and a bit of cinnamon or nutmeg.
A spoon is holding this gluten-free and dairy-free pumpkin soup recipe.

Meal Prep and Storage

  • To Prep-Ahead: Roast the pumpkin and remove the flesh in advance.
  • To Store: Allow it to cool to room temperature then seal in an airtight container and refrigerate for up to 3-5 days.
  • To Freeze: Pumpkin soup freezes well for up to 4-6 months when kept in a freezer safe container.
  • To Reheat: When ready to eat, thaw in the refrigerator for 1-2 days before reheating on the stovetop or in the microwave.

FAQs

Is pumpkin soup healthy?

Yes it is! Pumpkin soup is a low-calorie soup full of vitamins and nutrients.

How can I make my pumpkin soup taste better?

Roasting the pumpkin is the best way to add depth to your soup. You can also experiment with different herbs and spices, adjusting to your preferences.

How do you thicken pumpkin soup?

Puréeing the pumpkin will thicken the soup. But if it is still not as thick as you’d like, simmer with the lid off until your desired consistency is reached. You can also mix up 1 tablespoon of cornstarch with 2 tablespoons of cool water and add a little at a time until it thickens.

What part of the pumpkin do you use for soup?

The flesh of the pumpkin is what is needed to make soup. Discard the skin and strings, but save the seeds to make roasted pumpkin seeds!

Expert Tips and Tricks

  • Pick a pie pumpkin. The larger decorative pumpkins for carving are not meant for cooking.
  • Fresh is best. Fresh whole pumpkins are ideal for a deep, slightly sweet taste.
  • Wait to caramelize. Roast the pumpkin until the edges are brown.
  • Immerse yourself. Easily purée the soup until creamy with an immersion blender, that way you don’t have to transfer hot liquid.
  • Make it pretty. Garnish with sage leaves, pumpkin seeds, and freshly ground pepper for an impressive presentation.
Pumpkin soup is topped with sage leaves and pumpkin seeds for an easy and stunning appetizer.

What to Serve with Pumpkin Soup

Here are a few other serving suggestions:

  • Toasted baguette – Great when slathered in a little butter or olive oil before toasting in the oven and then can be used for dipping.
  • Homemade croutons – Cube up some bread, toss in oil, and then bake until crispy!
  • Crackers – These are great for dipping.
  • Salad – A big kale salad would pair beautifully.
  • Chicken – You can’t go wrong serving this healthy soup alongside some lean protein.
  • Other Thanksgiving Side Dish recipes.

More Creamy Soup Recipes

Silky smooth soups are an excellent way to warm up. Try these other recipes next time:

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5 from 5 votes

Roasted Pumpkin Soup Recipe

Secretly easy and full of fall flavors, this creamy Roasted Pumpkin Soup is the perfect cozy recipe. Simply bake fresh pumpkins then purée with herbs and spices for a sweet and savory soup.
Yield 6 servings
Prep 15 minutes
Cook 45 minutes
Total 1 hour
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Ingredients 

  • 1 pie pumpkin 2 ½ to 3 ½ pounds*
  • 2-3 Tbsp. oil olive or avocado, divided
  • 1 ½ tsp. salt divided
  • 1 small sweet onion finely chopped
  • 3-4 cloves garlic crushed
  • 1 ½ tsp. ginger minced or paste
  • 4-5 cups vegetable broth regular sodium
  • 15 oz. coconut milk canned, full-fat
  • ½ tsp. sage ground
  • ¼ tsp. thyme dried
  • ¼ tsp. cinnamon ground
  • tsp. nutmeg ground
  • ¼ tsp. black pepper
  • 2 Tbsp. pure maple syrup
  • Fresh sage leaves optional
  • Roasted pumpkin seeds optional

Instructions 

  • Preheat oven to 400°F.
  • Prepare the Pumpkin: Cut pumpkin in half lengthwise stopping just before you get to the stem.* Place your thumbs between the two halves and pull the pumpkin apart. Make an incision at the base of the stem with your knife and then snap it off by hand. Scoop out and remove seeds and strings using a large spoon with a relatively sharp edge.
    1 pie pumpkin
  • Roast Pumpkin in Oven: Rub 1-2 teaspoons of oil over the inside of each half. Sprinkle each with ⅛ teaspoon of salt. Line a large baking sheet with parchment paper and place pumpkin halves face side down. caramelize and turn brown and the insides are cooked through. Bake in preheated oven for 40-60 minutes, or until the edges begin to caramelize and turn brown and the insides are cooked through. Let pumpkin sit until it is cool to the touch. Remove pumpkin flesh by scooping out with a spoon or by removing pumpkin peel.
    2-3 Tbsp. oil, 1 ½ tsp. salt
  • Sauté Vegetables: Add 1 tablespoon oil to a large pot or Dutch oven along with the chopped onion. Sauté for 3-4 minutes, or until tender. Mix in garlic and ginger. Continue sautéing for 1-2 minutes.
    1 small sweet onion, 3-4 cloves garlic, 1 ½ tsp. ginger
  • Add Liquid and Seasonings: Pour in vegetable broth and coconut milk. Mix in sage, thyme, cinnamon, nutmeg, salt, and pepper.
    ½ tsp. sage, ¼ tsp. thyme, ¼ tsp. cinnamon, ⅛ tsp. nutmeg, 4-5 cups vegetable broth, 15 oz. coconut milk, ¼ tsp. black pepper
  • Cover and Simmer: Bring ingredients to a boil and reduce heat to medium low. Cover pot with a lid and let simmer for 5-10 minutes.
  • Add Pumpkin and Blend: Turn off heat and add roasted pumpkin and maple syrup. Using an immersion blender or a high-speed blender, puree the soup until smooth and creamy.*
    2 Tbsp. pure maple syrup
  • Serve pumpkin soup with lightly fried sage leaves and crushed pumpkin seeds. Enjoy!
Last step! If you make this, please leave a review letting us know how it was!

Tap stars to rate!

5 from 5 votes

Notes

Meal Prep and Storage

  • To Prep-Ahead: Roast the pumpkin and remove the flesh in advance.
  • To Store: Allow it to cool to room temperature then seal in an airtight container and refrigerate for up to 3-5 days.
  • To Freeze: Pumpkin soup freezes well for up to 4-6 months when kept in a freezer safe container.
  • To Reheat: When ready to eat, thaw in the refrigerator for 1-2 days before reheating on the stovetop or in the microwave.

Nutrition

Calories: 222kcal, Carbohydrates: 27g, Protein: 3g, Fat: 12g, Saturated Fat: 5g, Sodium: 1481mg, Potassium: 815mg, Fiber: 2g, Sugar: 12g, Vitamin A: 19842IU, Vitamin C: 23mg, Calcium: 69mg, Iron: 2mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Made this recipe?Leave a comment below!
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Comments

  1. As soon as it is the fall season, I somehow crave for pumpkin soups so much! And then this time I was having similar cravings when I came across this recipe! This one turned out to taste so gorgeous and yummy.

    1. Yay! So happy to hear you enjoyed the recipe, Ecstasy! It’s so good in the fall. Thanks so much for taking the time to leave a comment!

  2. The creamy pumpkin soup was lovely. I was having a tough and tiring week and in the middle of it I came across this soup recipe! Smitten is the right word to use here. It allowed me to enjoy a comforting and hearty meal at the end of the day. If someone is having a busy weeknight then this is the best option you have got!

    1. Yay! So happy to hear you enjoyed the recipe, Clara! These words make me feel so happy! Thanks so much for taking the time to leave a comment and rating!

    1. Yay! So happy to hear you enjoyed the recipe! The spices are so delicious. Thanks so much for taking the time to leave a comment and rating!

    1. I’d swap out the sage and thyme for some rosemary and oregano, Cat! Always switch out herbs for herbs and spices for spices if you try to make any changes 🙂