Homemade Pumpkin Soup – Fall Favorite!

homemade pumpkin soup recipe

‘Tis the season… for pumpkin anyway! 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 it camp! This made-from-scratch pumpkin soup recipe is a quick and filling fall meal.

Extra bonus… in a pinch, I can make this soup entirely from ingredients in my pantry!

How to Make a Healthy Pumpkin Soup

I’m not sure pumpkin soup could be unhealthy, since pumpkin itself is loaded with fiber, beta-carotene, vitamin A, vitamin C, and potassium. Add bone broth (homemade or the quality kind that is long-simmered) and you have all of the gut-healing benefits of gelatin as well.

This pumpkin soup recipe has just the right savory/sweet balance from the addition of fresh onion, apple, and sage. Confession: 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 just fine!

Looking for a recommendation of where to buy your ingredients? Thrive Market is an online grocery store that carries all the best organic, non-GMO brands at prices that are 25-50% off retail. Get an additional 25% off your first purchase and a free 30-day membership here.

The Best Kind of Pumpkin to Use

The first time I made this soup I used fresh pumpkin from the farmers market. The benefit for the extra work? An incredibly delicious soup and the chance to make roasted pumpkin seeds of course!

Jack-o-Lantern pumpkins not recommended for this recipe… look instead for pumpkins labeled “sugar pumpkin” or “pie pumpkin.” I find pumpkins on the smaller side (around 4 pounds or less) are usually sweeter.

If you’re not used to baking with fresh pumpkin, this post explains the easiest way to do it.

Stocking a Real Food Pantry

If you don’t have fresh pumpkin on hand, a quality puréed pumpkin from your pantry is equally delicious! Add chicken broth, some spices, and a swirl of coconut cream and voilá… pumpkin soup!

I buy my pumpkin from Thrive Market because they carry an organic brand that is about a third of the price at the grocery store. (Seriously, check out this price and compare to other online retailers… it’s a huge savings!)

homemade pumpkin soup recipe
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5 from 1 vote

Pumpkin Soup Recipe (Dairy Optional)

This soup is delicious, easy to make, and very much kid approved! Serve with a salad or leftovers for a fast meal.
Course Lunch or Dinner
Cuisine Soup
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 8 cups
Calories 92kcal
Author katie wells



  • Place large stockpot on the stove over medium-high heat.
  • Add oil and saute fresh pumpkin, onion, garlic, carrot, and apple for 5 minutes or until tender. If using canned/puréed pumpkin, reserve pumpkin until step #4 when adding broth.
  • Add salt, pepper, garlic powder, and sage while sauteing.
  • Pour in broth and bring to a boil.
  • Reduce heat and simmer for 10 minutes or until pumpkin is fork-tender.
  • Use an immersion blender to blend until smooth.
  • Top with cream and freshly chopped parsley if desired and serve.


This soup goes perfectly with this Shaved Apple Kale Salad.


Serving: 1cup | Calories: 92kcal | Carbohydrates: 14.1g | Protein: 1.9g | Fat: 4.1g | Saturated Fat: 0.7g | Sodium: 684mg | Fiber: 4g | Sugar: 6.9g

Like this recipe? Check out my new cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!

Other Comforting Fall Soups & Recipes to Try:

Enjoy the season!

Have you ever had pumpkin soup? Will you try this recipe?

Many thanks to Thrive Market for sponsoring this post. I love this online grocery store because it’s like the convenience of Amazon + the quality of Whole Foods + the bargains of Costco. They carry many organic and natural brands for less so I can stock a real food pantry without breaking the bank (or leaving my house). Try it out with their special offer of 25% off your first purchase and a free 30-day membership here.

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