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overhead image of two bowls of pumpkin soup topped with roasted pumpkin seeds.
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5 from 2 votes

Easy Pumpkin Soup

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!
Prep Time5 minutes
Total Time5 minutes
Servings: 4
Author: Lexi


  • 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: 1bowl | Calories: 80kcal | Carbohydrates: 11.6g | Protein: 1.5g | Fat: 4g | Saturated Fat: 0.7g | Sodium: 675mg | Fiber: 1g | Sugar: 5.2g