This Easy Pumpkin Soup is silky-smooth, packed with veggies and warming spices, and finished with just a splash of cream. This healthy fall soup can easily be made vegan or topped with bacon!
Why you’ll love it
- Easy and Cozy. Thanks to canned pumpkin, this hug-in-a-bowl perfectly fall-spiced soup is very quick to prep.
- Nutritious and Delicious. This soup is packed with fiber from the pumpkin and flavor from the caramelized onions and cozy spices.
- Versatile. Play around with different spices, throw in some extra protein, and have fun with toppings!
Ingredient notes
- Butter and Oil – I like using a combination of unsalted butter for flavor and extra virgin olive oil to keep the butter from burning. Feel free to use one or the other, if preferred. Salted butter and/or avocado oil would work as well. Plant-based butter may also be used if you’d like a vegan soup.
- Onion – I used yellow onions, but white, red, or shallots are fine.
- Spices: Salt, Cinnamon, and Cayenne – table salt/kosher salt, whatever you have on hand will work. I used table salt, which is “saltier” than kosher, so add additional salt, if necessary. Cinnamon and pumpkin go hand and hand, but if you’re not a fan of cinnamon in savory dishes (although I think you should give it a try), simply omit. Swap black pepper for the cayenne if you’re looking for less of a kick.
- Sugar – dark or light brown sugar will give you the richest flavor, but granulated sugar or maple syrup will work. You can omit the sugar, if necessary, but I like the sweetness.
- Broth – use vegetable broth to keep this vegetarian or use chicken broth. Water will work, but you’ll need additional seasonings.
- Pumpkin – you’ll need 2 (15 oz) cans pumpkin puree (not pumpkin pie filling). If you’re feeling ambitious, roast a pumpkin to make your own puree!
- Heavy Cream – or half-and-half or milk. Heavy cream will give you the richest flavor and consistency. Coconut milk may be used along with vegan butter if you’d like a vegan soup. If you want to up the protein, blend up some cottage cheese and use that instead!
Pro tip
If you’re looking for a different flavor profile, check out my crockpot butternut squash soup or my stovetop butternut squash soup for inspiration!
How to make
- Caramelize onions in butter and oil until golden brown.
- Add in salt, cinnamon, cayenne, and brown sugar.
- Stir in broth and pumpkin, then simmer, covered, for 20 minutes.
- Stir in heavy cream.
- Blend until smooth and creamy, taste and re-season, if necessary, then serve and enjoy!
How to make in the crockpot or instant pot
Slow cooker
- Optional: caramelized onions on the stove with butter and oil.
- Stir all ingredients (minus cream) into slow cooker and look on HIGH for 4 hours or LOW for 8 hours.
- Blend with cream, then taste and re-season, if necessary.
Instant pot
- Caramelize the onions in butter and oil using the sauté feature on a 6 quart instant pot.
- Stir in remaining ingredients (minus the cream), scrapping up any brown bits from the bottom to avoid a burn notice.
- Cover and lock the lid. Make sure the steam release handle is pointing to sealing.Cook on HIGH pressure for 15 minutes.
- Release the pressure, blend with cream, then taste and re-season, if necessary.
Do i have to use a blender?
If you don’t want to use a high powered blender like a Vitamix, feel free to use an immersion blender or work in batches and very carefully use a food processor.
What to serve with pumpkin soup
This pumpkin soup is amazing on it’s own, but if you’re wanting to level it up even more, add on some fun toppings and serve with your favorite fall sandwiches, salads, and more!
Toppings
- Protein: Crispy bacon or roasted chickpeas
- Cheese: gruyere, parmesan, goat cheese, feta, etc.
- Nuts and seeds: roasted, salted walnuts and/or pumpkin seeds
- Carbs: serve over wild rice or your favorite pasta!
Pro tip
Pictured: crispy bacon, gruyere/parmesan blend, and candied walnuts/seeds (recipe coming soon!)
Other fall favorites
- Pear, blue cheese, candied pecan salad
- Roasted fall vegetable pasta
- Rhodes rolls
- Apple and gruyere grilled cheese
Variations
- Make it vegan. Use plant-based butter and coconut milk.
- Pack in the protein. Cook and crumble Italian sausage before caramelizing the onions, and swap the heavy cream for blended cottage cheese for an extra protein packed soup!
How to store
Store leftover soup in an airtight container in the refrigerator for 4-5 days or in the freezer 2 months.
To reheat, thaw overnight in the fridge then reheat in the microwave or on the stove.
– Jennifer
Easy Pumpkin Soup
This Easy Pumpkin Soup is silky-smooth, packed with veggies and warming spices, and finished with just a splash of cream. This healthy fall soup can easily be made vegan or topped with bacon!
Prep Time: 15 minutes
Cook Time: 45 minutes
Yield: 6 people
Equipment for this recipe
(equipment shown are affiliate links)
Ingredients
- 2 tablespoons unsalted butter plant-based if necessary
- 2 tablespoons extra virgin olive oil
- 2 yellow onions sliced
- 2 tablespoons brown sugar dark or light
- 1 teaspoon salt plus more to taste (I did 1 1/2 teaspoons)
- 1 teaspoon ground cinnamon
- ¼ teaspoon cayenne pepper
- 1 (32 oz) box vegetable broth
- 2 (15 oz) cans pure pumpkin puree not pumpkin pie filling
- ½ cup heavy cream or half-and-half, coconut milk, etc.
Instructions
- Melt butter and oil in a large stockpot over medium heat.
- Once hot, add the sliced onions and cook, stirring occasionally, until golden brown and lightly caramelized, about 20 minutes.
- Add brown sugar, salt, cinnamon, and cayenne, then stir constantly for 1 minute.
- Stir in the broth and pumpkin, scrapping up any brown bits. Bring to a simmer, then lower heat to low, and simmer, covered, for 20 minutes.
- Stir in the heavy cream, then working in batches, blend the soup until smooth.
- Taste and re-season, if necessary, then serve with toppings and sides of choice!
- Take 5 seconds to rate this recipe below. We greatly appreciate it!
STORING
Room Temp:N/A
Refrigerator:4-5 Days
Freezer:2 Months
Reheat:Thaw, if frozen, then heat on the stove or microwave to warm
*Storage times may vary based on temperature and conditions
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Nutrition Information
Nutrition Facts
Easy Pumpkin Soup
Amount Per Serving (1 large scoop)
Calories 229 Calories from Fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 8g50%
Trans Fat 0.2g
Polyunsaturated Fat 1g
Monounsaturated Fat 6g
Cholesterol 32mg11%
Sodium 1008mg44%
Potassium 374mg11%
Carbohydrates 22g7%
Fiber 5g21%
Sugar 12g13%
Protein 3g6%
Vitamin A 22827IU457%
Vitamin C 9mg11%
Calcium 67mg7%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
*Note: Nutrition information is estimated and varies based on products used.
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