This creamy roasted pumpkin soup recipe is full of warming spices and pumpkin flavor. Serve it with a drizzle of heavy cream or coconut milk and a side of crusty bread for a delicious fall meal.
As the weather cools down, there is nothing more comforting than a velvety bowl of pumpkin soup. While traditional stovetop methods are quick, taking the extra step to oven-roast the pumpkin caramelizes its natural sugars, unlocking a deeply layered, sweet, and smoky flavor profile that you simply can’t get from a can.
Whether you are hosting a festive fall gathering or just looking for a cozy, nourishing weeknight meal, this easy pumpkin soup recipe delivers an elegant twist on a classic comfort food.
Why You’ll Love It
- Easy to Make – This 10-ingredient homemade pumpkin soup is very simple to prepare.
- Creamy – The combination of roasted pumpkin and heavy cream creates a rich and creamy soup.
- Keeps Well – It keeps well in the fridge and freezer, making it a great meal prep idea.
Ingredients + Substitutions
- Pumpkin – To make the soup. The recipe calls for sugar pumpkins, as they yield sweeter and denser flesh than carving pumpkins, but you can use any edible pumpkin you like. You can also use canned pumpkin, butternut squash, kabocha squash, or sweet potato if preferred. See the notes section of the recipe card for details.
- Onion + Garlic – To flavor the soup. The recipe calls for a whole onion and garlic cloves, but you can use onion powder and garlic powder if needed. See the notes section of the recipe card for details.
- Spices – A mixture of cinnamon, ginger, and nutmeg to flavor the soup with some warm spices and enhance the pumpkin flavor.
- Broth – To make the soup. The recipe calls for chicken broth, but vegetable broth would also work.
- Heavy Cream – To make the soup extra creamy, although optional.
- Olive Oil – To add some healthy fats, roast the pumpkin, and sauté the onion.
- Salt + Pepper – To season.
Dietary Adaptions
To Make it Gluten-Free: Use certified gluten-free chicken broth.
To Make it Dairy-Free: Swap the heavy cream for full-fat coconut milk.
Red’s Nutrition Tip
Roasting pumpkin enhances its natural sugars, texture, and flavor, boosts antioxidant levels, and the addition of healthy fats makes the nutrients easier for your body to absorb. Pumpkin is a good source of fiber, vitamin A, and vitamin C.
Serving Suggestions
This creamy pumpkin soup recipe is a good source of carbohydrates and fat. To make it a balanced meal, you can serve it with a source of protein and fiber, or adapt it to suit your personal calorie or macro needs. For example:
- To make it lower in fat, swap the heavy whipping cream for table cream or half-and-half.
- To make it higher in fiber, serve it with a side of whole-wheat bread and/or top the soup with some pumpkin seeds.
- To make it higher in protein, swap the heavy cream for cottage cheese and/or blend in some silken tofu.
Storage + Reheating
To Refrigerate: Allow the soup to cool completely, transfer it to an airtight container, and store it in the refrigerator for 5 days.
To Freeze: Once cooled, leftover soup can be stored in an airtight container in the freezer for up to 3 months.
To Reheat: Reheat the pumpkin soup in a pot on the stovetop on medium heat for 5 minutes or until warm, or in the microwave for 2-3 minutes. If using frozen leftovers, allow the soup to thaw completely before reheating.
More Pumpkin Recipes:
- Pumpkin Ricotta Pasta
- Chickpea Pumpkin Curry
- Turkey Pumpkin Chili
- Pumpkin Baked Oatmeal
- Pumpkin Granola
Roasted Pumpkin Soup
This creamy pumpkin soup is easy to make and perfect for a heart-warming fall or winter meal. Serve it with crusty bread for a tasty lunch or a light dinner.
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Prep Time: 15 minutes -
Cook Time: 1 hour 15 minutes
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Total Time: 1 hour 30 minutes
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Yield: 4 servings 1x
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Category: Soup
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Method: Roasted
Prep Time:
Yield:
Category:
Method:Ingredients
- 4–pound sugar pumpkin
- 2 tablespoons olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon ground ginger
- 1/4 teaspoon ground nutmeg
- 1/2 teaspoon salt, plus more for sprinkling
- 1 pinch black pepper
- 4 cups chicken broth
- 1/4 cup heavy cream (optional)
- Pumpkin seeds, to serve
Instructions
- Preheat the oven to 425°F and line a large baking sheet with parchment paper.
- On a cutting board, using a sharp knife, cut the pumpkin into quarters and then, using a spoon, scoop out the seeds until only the pumpkin flesh remains.
- Place the pumpkin on the baking sheet lined with parchment paper and drizzle with olive oil and sprinkle with salt. Then flip the pumpkin so its cut side is down on the baking sheet, and pierce the skin a few times with a fork or knife.
- Transfer the baking sheet to the oven to roast for 40-60 minutes, until the pumpkin can easily be pierced with a fork. Once cooked, remove the baking sheet from the oven, allow it to cool for 10 minutes, and then use a spoon to scoop out the flesh into a bowl. Discard the skin.
- In a large Dutch oven or pot over medium heat, warm the olive oil, then add the diced onion and cook, stirring occasionally, for 5-6 minutes until the onion is tender and slightly translucent.
- Add the minced garlic, cinnamon, ginger, nutmeg, salt, and pepper; stir to combine with the onions, and cook for an additional minute until fragrant.
- Add the cooked pumpkin flesh to the pot, stir to combine with the onion mixture, then pour in the broth. Bring the mixture to a boil, then reduce to a simmer, and allow to cook for 10 minutes.
- Once cooked, turn off the heat and, using an immersion blender, blender, or food processor, purée the soup until smooth. Then add the heavy cream, stir to combine, taste, and adjust seasoning with additional salt and pepper as needed.
- The pumpkin soup can be served immediately, or cooled and stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.
Notes
To Use Canned Pumpkin Purée: Swap the pumpkin for 2 (14-ounce) cans of pumpkin purée. Skip steps #1-4 and add it in step #6. Do NOT use canned pumpkin pie filling.
To Use Butternut Squash: Swap the pumpkin for a 4-pound butternut squash in step #2.
To Use Onion Powder: Swap the onion for 1 teaspoon of onion powder. Skip step #5 and add it in step #6 instead.
To Use Garlic Powder: Swap the garlic cloves for 1 teaspoon of garlic powder in step #6.
To Use Coconut Milk: Swap the heavy cream for 1/2 cup of canned coconut milk in step #8.
Nutrition
- Serving Size: 1 serving
- Calories: 235 calories
- Sugar: 15 grams
- Fat: 11 grams
- Carbohydrates: 35 grams
- Fiber: 3 grams
- Protein: 7 grams
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