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+ servings
Top view of two bowls of instant pot pumpkin soup garnished with pepitas and coconut cream

Instant Pot Pumpkin Soup

Course Soup
Cuisine American
Keyword easy vegetable soup, fall soup recipe, instant pot soup, keto, keto soup, paleo, pumpkin soup, whole30
Prep Time 8 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 6 servings
Calories 121 kcal
Author Kelly


  • 1 tablespoon avocado oil
  • 1/3 cup chopped onions (1 small onion)
  • 2 teaspoons fresh ginger , peeled
  • 3 cloves garlic , sliced
  • 1 15- ounce can pure pumpkin
  • salt and pepper , to taste
  • 1 teaspoon nutmeg
  • 1/2 teaspoon turmeric
  • 2 cups chicken broth or vegetable broth
  • 1 cup full fat canned-coconut milk


  1. Press the SAUTE button on your Instant Pot, once it's hot, add oil and onions and cook until slightly soft, stirring frequently

  2. Stir in the ginger and garlic and cook for another 20-30 seconds until fragrant. Add the pumpkin, salt, pepper, nutmeg, turmeric and cook until warm.

    Hit CANCEL, pour in the chicken broth, and deglaze bottom of pot to make sure pumpkin isn't stuck to bottom. Place lid on Instant Pot, turn vent to Sealing position, and hit MANUAL or PRESSURE COOK / HIGH for 5 minutes

    The Instant Pot will take a few minutes to reach pressure. Allow a 5-minute natural release, then do a gradual quick release to release remaining pressure.

  3. When pin drops, open lid, and stir. Use immersion blender to blend soup until slightly thick and creamy. Stir in the coconut milk and season with more salt and pepper, as needed.

  4. Serve with pumpkin seeds / pepitas, parsley and more coconut cream if desired.

Nutrition Facts
Instant Pot Pumpkin Soup
Amount Per Serving (1 serving)
Calories 121 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 7g35%
Carbohydrates 6g2%
Fiber 2g8%
Sugar 2g2%
Protein 2g4%
* Nutrition facts are provided as a courtesy using the WPRM recipe calculator. It is best to make your own calculations to ensure accuracy. We expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website. Percent Daily Values are based on a 2000 calorie diet.