Homemade Pumpkin Soup – Fall Favorite!

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homemade pumpkin soup recipe
Wellness Mama » Blog » Recipes » Homemade Pumpkin Soup – Fall Favorite!

‘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. 

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.

homemade pumpkin soup recipe

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.
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Calories 111kcal
Author katie wells


8 cups



  • Peel, seed, and chop the pumpkin into 1-inch cubes, slice the onion, chop the carrot, and peel, core and chop the apple.
  • In a large stockpot, heat the coconut oil over medium-high heat.
  • Saute the fresh pumpkin, onion, garlic, carrot, and apple for 5 minutes or until tender. If using canned/pureed pumpkin, reserve pumpkin until step #5 when adding broth.
  • Add the salt, pepper, garlic, and sage.
  • Pour in the broth and bring the soup to a boil.
  • Reduce heat and simmer for 10 minutes or until the pumpkin is fork-tender.
  • Use an immersion blender to blend until smooth.
  • Top with cream and freshly chopped parsley if desired and serve.


Nutrition Facts
Pumpkin Soup Recipe (Dairy Optional)
Amount Per Serving (1 cup)
Calories 111 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g6%
Sodium 286mg12%
Potassium 406mg12%
Carbohydrates 16g5%
Fiber 5g21%
Sugar 7g8%
Protein 4g8%
Vitamin A 18004IU360%
Vitamin C 7mg8%
Calcium 54mg5%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.


This soup goes perfectly with this shaved apple kale salad.

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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Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.


2 responses to “Homemade Pumpkin Soup – Fall Favorite!”

  1. Tricia Avatar

    I had some plain unsweetened applesauce on hand, so I used an equivalent measure of it in place of the apples. It all gets blended at the end anyway.
    Saved me prep time.

  2. Casey Avatar

    It’s bizarre that you claim pumpkin contains beta-carotene AND vitamin A. It’s not surprising when people make the erroneous claim that carrots, etc. contain vitamin A when they only contain the vitamin A precursor beta-carotene, but you’ve made an error I’ve never before seen.

5 from 2 votes (2 ratings without comment)

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