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This Easy Pumpkin Soup is creamy, flavorful, smooth, and garnished just right with Chili Garlic Oil and roasted pumpkin seeds! It’s perfect for the fall season, and for any holiday gathering! This soup comes together quickly and is paleo-friendly!

Easy Pumpkin Soup Healthy Pumpkin Soup

October has me feeling all Fall! It makes me realize how much I truly love this season. The weather has been just right, and I am loving all of the Fall flavors popping up in my CSA! I purchased some amazing blanket scarfs, my boots are out and in use, and this past weekend we went apple picking! The foliage in New England is really starting to shine in only the way it can in New England! So beautiful.


Can you taste that creamy goodness? OH. YEAH. 

This is the perfect Fall soup for all of you pumpkin lovers! Delicious, flavorful, and packed with nutrients. Creamy pumpkin topped with a drizzle of chili garlic oil and roasted pumpkin seeds. You’ll enjoy this soup all season long!


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Easy Pumpkin Soup

5 from 2 votes
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.

  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!

  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.