Simple Pumpkin Soup

Pumpkin Soup

On Halloween I had my heart set on making pumpkin soup with what I had on hand but as I browsed through several recipes I couldn’t find one with the ingredients I wanted to use. So I whipped up my own concoction and will humbly say this is the best pumpkin soup I’ve ever tasted — not to mention, the simplest! No need to bake a pumpkin or put anything into a food processor. I know the days of autumn are coming to an end, but I will be enjoying this warm, comforting soup all winter long and have hopes that you will too!

This recipes makes about 6 cups, with one cup counting as a fat and carbohydrate, which makes for a perfect bedtime snack. Or you can stir in a scoop of protein powder for a perfect PFC (protein, fat and carbohydrate) balanced morning or afternoon snack.


    • 1 29 ounce can of pumpkin (or 3 1/2 cups pumpkin purée)
    • 1 12 ounce can coconut milk
    • 2 1/4 cups water
    • 4 T. butter
    • 2 T. brown sugar or maple syrup (optional)
    • 1 T. garlic
    • 2 tsp. sea salt
    • 1 1/2 tsp pumpkin pie spice
    • Garnishings (optional): heavy cream, pumpkin seeds, pistachios, parsley


    • Melt the butter in a large pot over medium heat.
    • Cook and store the garlic into the melted butter until softened.
    • Stir the water and let it heat up for 1-2 minutes before adding in the rest of the ingredients.
    • Stir the pumpkin puree, coconut milk, pumpkin pie spice and brown sugar or maple syrup (if desired) and cook until heated through, about 5-6 minutes.
    • Let simmer on the stove on low heat until read to eat.
    • Garnish with a touch of heavy cream, pumpkin seeds, pistachios and/or a sprig of parsley. Refrigerate or freeze extras for easy to reheat sides or snacks.


Pumpkin Soup 2
  • Samantha Scruggs

    Yum that looks so good!! I shared that recipe. It inspired me to finally write down my butternut squash soup recipe I made a couple of weeks ago:

  • Christina

    Love how easy this is to make!

  • Dietitian Cassie

    The fat in this soup is healthy fat and healthy fat won’t make you fat. It adds calories, but it’s not all about calories (and I HATE CALORIES:….

  • frenat

    This looks so good, and yes, it is still pumpkin soup season! Soup is the smoothie of winter.

  • PatriceAnnette

    Cassie….can you help me calculate carbs per serving. Thanks.