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This Easy Pumpkin Soup is a fall lover’s dream come true! It features roasted pumpkin blended with sautéed onion and garlic, cinnamon, nutmeg, and maple syrup, then topped with a spicy chili garlic oil. This soup is cozy, sweet, savory, and so simple to make!

overhead image of two bowls of pumpkin soup topped with roasted pumpkin seeds.

Easy Recipe for Pumpkin Soup with Chili Garlic Oil

As soon as October rolls around, I am constantly reminded why I love fall. The weather is just right, the leaves are changing color, and pumpkins and pumpkin spice are everywhere…I mean, what’s not to love?

This Easy Pumpkin Soup is another great reminder of why I love fall. It’s creamy, flavorful, smooth, and garnished with just the right amount of chili garlic oil and roasted pumpkin seeds. This soup is so easy to make and completely made from scratch, which is sure to impress any dinner guests you’re serving.

Plus, it’s paleo-friendly and nutritious! Enjoy this soup for a cozy night at home, or whip it up for any holiday party. It’s a guaranteed hit.

Why is Pumpkin Soup Healthy?

Because it’s made with all-natural ingredients and real pumpkin!

Thanks to the fresh pumpkin, this pumpkin soup recipe is loaded with antioxidants, fiber, and tons of vitamins and minerals. Plus, since we’re using the pumpkins seeds too, you get a healthy boost of good-for-you fats!

closeup bowl of pumpkin soup from above.

Ingredients Needed

  • Oil: Any oil of your choice will work. I recommend olive oil, avocado oil, or coconut oil.
  • Pumpkin: You’ll need 1 small pumpkin, which will give you about 2 1/2 cups, cubed.
  • Onion and Garlic: Onion and garlic are the key to an ultra-flavorful base.
  • Chicken Stock: If you want to keep this soup vegetarian, swap the chicken stock out for veggie stock.
  • Seasonings: We use cinnamon and nutmeg for warm sweetness and salt and pepper to bring all the flavors out. If you want a kick of spice, try adding a sprinkle of cayenne pepper too!
  • Maple Syrup: A drizzle of maple syrup adds warm flavor depth and heightens the delicious sweet flavors of the cinnamon and nutmeg.
  • Chili Garlic Oil: A homemade chili garlic oil adds the perfect spicy kick to offset some of the sweeter flavors. All you need to make it is oil, red chilis, and garlic.

How to Make Pumpkin Soup

This recipe for pumpkin soup really is so easy to make!

First thing’s first, check out my post on how to make pumpkin purée to get your pumpkin and pumpkin seeds ready for your soup!

  1. Combine and cook: Heat oil in a Dutch Oven, then add in garlic and onion. Sauté until fragrant, then add in cubed pumpkin, followed by chicken stock, spices, and maple syrup. Bring to a boil, then reduce the heat and simmer until the pumpkin is soft.
  2. Blend: Transfer the soup to a high-speed blender and blend until smooth. Taste and adjust the seasonings as needed.
  3. Make your chili garlic oil: In a small pot, heat the oil with the garlic and chilis for 5 minutes. Strain, then set aside.
  4. Serve and enjoy: Portion your soup out into bowls, top with roasted pumpkin seeds and garlic chili oil, then serve!

What Kind of Pumpkin is Best for Soup?

You can use any variety of eating pumpkins you can find at the store! Here are some varieties to look for:

  • Sugar Pumpkin
  • Pie Pumpkin
  • Fairytale
  • White Pie
  • Lumina
  • Lakota

If you can’t find pumpkin at the store, you can swap it out for butternut squash or acorn squash. For a specific recipe, check out my butternut squash soup recipe.

Pumpkin Tip!

Do not use Halloween carving pumpkins. They are NOT the same and will not taste good in soup.

Can You Eat the Skin of Pumpkin in Soup?

I don’t recommend it. Part of the pumpkin prep involves scooping the pumpkin flesh out of the skin. I definitely do recommend doing that.

The skin of pumpkin is tough and can create an unpleasant, chewy texture in the soup. For the creamiest, smoothest texture, remove the skin first!

Why is My Pumpkin Soup So Watery?

Since we’re using fresh pumpkin, there isn’t a huge risk of it being watery. Oftentimes, watery pumpkin soup happens when canned pumpkin is in use.

If your soup does seem too thin, transfer it back to a pot on the stove and simmer on low heat until thickened to your liking. Keep in mind that the soup will also thicken as it cools!

closeup overhead of a bowl of roasted pumpkin soup.

Tips and Notes

  • No blender? You can use a food processor or an immersion blender. You may need to blend a little extra for the same velvety texture.
  • Check the pumpkin for doneness. You’ll want to cook the pumpkin cubes until they are fork-tender so they blend easily.
  • Make it extra creamy. Try making a little bit of a richer, creamier soup with a splash of milk, half-and-half, or even coconut cream.

Serving Suggestions

I highly recommend garnishing each bowl of soup with a sprinkle of roasted pumpkin seeds and a drizzle of the chili garlic oil! If you’re looking for other ways to dress your bowl of soup, try topping it with croutons, roasted chickpeas, parmesan cheese, or even a sprinkle of cooked and crumbled bacon for a smoky twist.

This soup makes an excellent entree with a chunk of crusty bread or a slice of garlic bread, but you can also serve it as a side dish with a tasty entree! Here are a few ideas:

closeup above image of a bowl of roasted pumpkin soup.

How to Store

Leftover pumpkin soup can be stored in an airtight container in the fridge for 4-5 days or in the freezer for up to 3 months.

To enjoy again, thaw the soup overnight in the fridge if it’s frozen, then warm on low on the stove until heated through. If the soup is too thick, you may need to thin it out slightly with a splash of water or broth.

More Pumpkin Recipes to Try

More Soup Recipes to Try

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overhead image of two bowls of pumpkin soup topped with roasted pumpkin seeds.

Easy Pumpkin Soup

5 from 2 votes
This Easy Pumpkin Soup is a fall lovers dream-come-true! It features roasted pumpkin blended with sautéed onion and garlic, cinnamon, nutmeg, and maple syrup, then topped with a spicy chili garlic oil. This soup is cozy, sweet, savory, and so simple to make!
Servings 4
Prep Time 5 minutes
Total Time 5 minutes


  • 1 tablespoon oil of choice olive, avocado, or coconut
  • 1 small pumpkin 2 1/2 cups, cubed
  • 1/2 onion sliced
  • 2 cups chicken stock
  • 2 cloves garlic minced
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1 tablespoon maple syrup
  • Optional: 1/4 teaspoon cayenne

Chili Garlic Oil:

  • 1/4 cup oil of choice
  • 2 red chilis diced
  • 1 clove garlic crushed


  • Follow these directions to roast pumpkin and pumpkin seeds.
  • In your dutch oven heat oil and sauté garlic and onion for 5 minutes.
  • Add in cubed pumpkin and mix to combine.
  • Add in chicken stock just covering the pumpkin, spices, and maple syrup.
  • Bring to a boil then reduce heat and let simmer, covered, for 10 minutes until pumpkin is soft.
  • Transfer to your high-speed blender and blend until smooth.
  • Taste and adjust spices as desired (i.e. more salt, pepper).
  • In a small pot, heat oil with garlic and chilis. Let cook for 5 minutes, stirring often. Strain and set aside.
  • Garnish soup with roasted pumpkin seeds and optional garlic chili oil!


Serving: 1bowlCalories: 80kcalCarbohydrates: 11.6gProtein: 1.5gFat: 4gSaturated Fat: 0.7gSodium: 675mgFiber: 1gSugar: 5.2g
Author: Lexi

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Recipe Rating


  1. 5 stars
    I love pumpkin soup and this recipe sounds delicious. I’m too lazy to go to the trouble of preparing this recipe from raw pumpkin. I’ve made pumpkin soup many times using 100% pumpkin, canned pumpkin and it always turns out perfect. I have a Nutra Bullet RX that you just throw all of the ingredients into and it cooks it to boiling hot and purees it as well. And clean up is quite easy.
    I’m going to try your recipe with the exception of canned rather than fresh pumpkin. I’m sure it’s going to hit the spot.
    My son and daughter-in-law are hosting a Thanksgiving brunch, I’m going to bring this soup as one of my dishes along with a loaf of crusty artisan bread.
    Just don’t make the mistake of using pumpkin pie filling, it doesn’t work. Only 100% canned pumpkin.

    1. I too will use canned pumpkin. I’m a Senior and no longer able to drive. I can’t get to a farm stand to get a sugar pumpkin (cooking pumpkin). Our markets around here, tend to carry field pumpkins, the larger kind used to carve Jack O’Lanterns. They are more watery and the flesh is more fibrous. It’s necessary to cook it longer to evaporate the extra moisture then strain it ( a food mill is best) to eliminate the fibrous strings from the flesh. When you use canned pumpkin all of that has already done. A sugar pumpkin is drier and a little sweeter, causing it to caramelize nicely as it roasts. I use some liquid smoke or smoked paprika, to simulate the roasted flavor. Canned pumpkin works just fine, but starting with a sugar pumpkin you roast from scratch, does give anything you make with it to have a special depth of flavor. You can substitute pumpkin for any Fall squash dish as well. The interchange works perfectly. Also picky eaters tend to eat pumpkin more easily than winter squash. Keep that in mind if you’re introducing vegetables to small children. Especially if you season it with the type seasonings called for in this soup.

  2. Hi! I’m planning on making this tomorrow.

    I’m trying to figure out what to do with the cubed pumpkins- should I peel the outside skin before putting it in the pot or it will blend as it goes? Let me know! Thanks!

    1. Unless you have a very strong blender you would best cut off the rind before cooking. The rind is quite thick and doesn’t soften up during cooking. Most blenders aren’t strong enough to break down and purée the rind. You could burn out the blender trying. An immersion blender won’t even touch it, so it’s easiest to just use a sharp paring knife and remove the rind first. This applies to any winter squash. The hard rind is what allows them to last for long periods before use.

  3. ooo loving this take on the pumpkin recipes! i’m so used to seeing squash soup, but not pumpkin! loving the color and the addition of pumpkin seeds on top. delicious

  4. Favorite fall dish: honestly, just roasted squash! BUT I also love “creamy” soups so this sounds great.

  5. out of all the ways I’ve eaten pumpkin, i never had it in soup form and boy, i think I’m missing out! this looks spectacular!

    1. I haven’t tried that so can’t guarantee, but I think since the pumpkin picks up a ton of flavor when it’s roasted it might change it a bit.