Go Back
+ servings
A Bowl of Pumpkin Soup Next to a Blue and White Striped Towel

Pumpkin Soup

This healthy Pumpkin Soup is rich, creamy and so easy to make on the stove or in your Instant Pot in less than an hour. A simple soup recipe that's cozy, comforting that's full of fall flavors and perfect anytime you're craving a healthy and delicious soup. Naturally vegan, gluten-free, paleo, Whole30 compliant and can easily be made low carb.

Course Soup
Cuisine American
Keyword paleo soup, pumpkin soup, vegan pumpkin soup, whole30 soup
Prep Time 15 minutes
Cook Time 30 minutes
Servings 8 servings
Calories 71 kcal
Author Kelly


  • 1 *small sugar pumpkin , about 3 pounds, peeled, de-seeded and diced into cubes (can also sub with butternut squash or kabocha squash)
  • 2-4 medium carrots , chopped into rounds (use one or leave out entirely for low carb / keto)
  • 1 medium onion , coarsely chopped
  • 4 garlic cloves
  • 1/4 tsp grated ginger
  • 1 tsp curry powder , to taste (or sub with 1/4 tsp ground coriander, 1/4 tsp cumin, 1/8 tsp turmeric, 1/8 tsp and 1/8 tsp chili powder)
  • 3.5 cups vegetable stock
  • 1 13.5 oz can full-fat coconut milk
  • Salt and pepper
  • Chopped fresh cilantro , for garnish


  1. In a large pot over medium heat, heat oil and add onions and cook for a few minutes until translucent.

  2. Add garlic, ginger diced pumpkin, carrots and curry powder and let it cook for about 3-5 minutes.

    (Alternatively, you can roast the pumpkin and carrots before adding them to the pot. If roasting, chop the pumpkin into large sections instead of dicing them then spread evenly onto a large baking sheet with carrots and bake at 400F for 30-40 minutes, or until soft. This helps to soften the vegetables and bring out even more flavor. Once cooked, add them to the pot)

    Roasted Pumpkins and Carrots Spread Across a Baking Sheet
  3. Pour in the vegetable stock and season with salt and black pepper. Bring to a boil, uncovered, then reduce heat to a simmer. Cook until pumpkin is fork-tender, about 30 minutes, while stirring occasionally.

    *If you roasted the vegetables ahead of time, you will only need to simmer for about 5-10 minutes.

  4. Stir in the coconut milk (reserving some for garnish) and remove pot from heat. Season to taste and allow to cool slightly. Use an immersion blender or pour into a high-speed blender (working in batches) and blend until smooth.

    A Pot of Creamy Pumpkin Soup Shown From Above with a Bowl and Two Spoons Beside It
  5. Serve and top with some chopped cilantro and a drizzle of reserved coconut cream, if desired. You can also top with some roasted pumpkin seeds, sunflower seeds or chopped pecans (or roasted chickpeas if not grain-free) for some added crunch.

    Top View of Three Metal Bowls Filled With Pumpkin Soup

Optional toppings:

  1. You can also top with some roasted pumpkin seeds, sunflower seeds or chopped pecans (roasted chickpeas would be great as well if not paleo / Whole30) for some added crunch.

Recipe Notes

*If you don't have fresh pumpkin or any other squash, you can try subbing with one (15-ounce) can of pure pumpkin puree (NOT pumpkin pie filling) - you may need to adjust the amount of seasonings, liquid and cook times.

Nutrition Facts
Pumpkin Soup
Amount Per Serving (1 serving)
Calories 71 Calories from Fat 9
% Daily Value*
Fat 1g2%
Carbohydrates 15g5%
Fiber 2g8%
Sugar 8g9%
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.