FREE 5-Ingredient Recipe EBook

• Why You Need My Pumpkin Soup Recipe
• Ingredients & Substitutions
• How To Make Pumpkin Soup
• My Recipe Tips
• Storage & Meal Prep
• Serving Ideas
• More Fall Soup Recipes
• Pumpkin Soup (30-Min Recipe) Recipe card
• Gratitude Moment
• Recipe Reviews

I’ve been making this pumpkin soup for a few years now, but this year I decided it wasn’t thick enough. So, I reworked the recipe to make it thicker. I think you’ll love it even more now! It’s creamy, cozy, and savory, with just the right hint of sweetness. And it has fall flavor written all over it. But the best part is the new velvety texture. Make this pumpkin soup recipe with me for the thick and creamy taste of fall in every spoonful!

Why You Need My Pumpkin Soup Recipe

• Rich, comforting flavor – This soup feels like a cozy autumn day in a bowl. Of course I’ve got the pumpkin that screams fall, but there’s also creamy coconut milk, fragrant aromatics and thyme, and a touch of nutmeg.
• Thick, smooth texture – While I enjoyed the brothy version I used to make, I now firmly believe that pumpkin soup recipes should be thick ! If you like my autumn squash soup or roasted tomato soup , this one is just as thick, creamy, and silky smooth.
• Quick and easy – You can use fresh pumpkin (see my instructions in the tips below), but I usually make my pumpkin soup with canned pumpkin to make it super quick. You just need simple pantry ingredients and there’s very little chopping, so the prep only takes me about 5 minutes.
• Nutritious – This fall soup is a win for everyone at your table! It’s naturally gluten-free, dairy-free, low in carbs, and packed with yummy winter squash. I even have options for you to make it plant-based.

Ingredients & Substitutions

Here I explain the best ingredients for my creamy pumpkin soup recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Pumpkin Puree – The main ingredient! You can roast pumpkin yourself and puree it (see my tips below), or just buy canned pumpkin like this . If you opt for canned, make sure you grab pumpkin puree , and not pumpkin pie filling . Sometimes the cans look similar! And if you have extra, make my pumpkin chili with it next.
• Chicken broth – This is the liquid base. I used reduced-sodium store-bought . It’s even better with my homemade chicken broth , or bone broth for added nutrients. You can also use vegetable broth for a vegan and vegetarian soup; I just prefer the flavor with chicken broth.
• Coconut Milk – It makes the soup creamy. Grab full-fat coconut milk from a can, not the liquid kind from a carton. Sometimes I make this pumpkin soup with heavy cream instead. Half and half will work, too, but the soup turns out a bit thinner.
• Aromatics – I used a yellow onion and minced garlic. Any kind of onion you’ve got will work fine, but mine was small, so if you only have a large one, use half. You can also substitute 1/2 tablespoon of jarred garlic in place of fresh if you need to.
• Olive Oil – I like this brand for sauteing the aromatics. You can also use avocado oil or coconut oil. You can saute the onions and garlic in butter instead for a richer flavor, but keep the heat on medium-low to avoid burning.
• Fresh thyme – This is optional, but I often add a tablespoon for a subtle earthy flavor. You can substitute a teaspoon of dried thyme (or dried rosemary), or simply omit it.
• Spices – A pinch of nutmeg , a sprinkle of sea salt, and a dash of black pepper. You may need less salt if your broth isn’t reduced-sodium like mine was. If you like a stronger fall spice flavor, add 1/2 teaspoon each of cumin, coriander, paprika, and/or curry powder depending on what you like.

How To Make Pumpkin Soup

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Saute the aromatics. Heat the olive oil in a Dutch oven over medium heat. Add the onion and saute until translucent. Then, add the garlic and saute until fragrant.
2. Add all the other ingredients. Stir in the pumpkin puree (drain it first), chicken broth, coconut milk, thyme, nutmeg, sea salt, and black pepper.

1. Blend until smooth. Use an immersion blender to puree the soup, until smooth and creamy.
2. Simmer to thicken. Bring the pumpkin soup to a boil, then reduce heat and simmer until the soup reduces to your liking and the flavors develop.

1. Enjoy! Adjust salt and pepper to your taste if needed. I like to garnish with an extra drizzle of coconut milk, fresh cracked pepper, and pumpkin seeds (pepitas). You can also add more fresh thyme if you like.

My Recipe Tips

• Want to use fresh pumpkin? I’ll be honest, I usually don’t because it’s more time consuming and canned pumpkin is just so easy to get! But if you’ve got time, using a fresh pumpkin for pumpkin soup tastes better and sweeter. I recommend sugar pumpkins (don’t use the kinds you’d carve!). Simply peel and diced them into cubes, then simmer in the soup until very soft, before you puree it. This method is similar to how I make butternut squash soup !
• Don’t have an immersion blender? I love this immersion blender I got recently for making my soup recipes silky smooth, but a regular blender will work fine. You might need to blend in batches if the soup doesn’t all fit at once.
• Simmer the soup gently, don’t boil. If you let the pumpkin soup boil a lot, it can splatter all over your stove. This is also why I like to use a deep Dutch oven like this . You could also just cover it, but it doesn’t thicken as well that way.
• The longer you simmer, the thicker your soup! Give it enough time to reduce and get thick. You can check how much it’s reduced by looking at the line it originally filled to on the sides of the Dutch oven. I usually let this soup reduce by about 1 to 1.5 inches, but it depends on your pot size. It usually takes around half an hour.
• Prefer a brothy pumpkin soup like my old version? I updated this recipe in 2024 to increase the amount of pumpkin and make the soup thick, but if you prefer it to be thin, just use one can of pumpkin puree.
• Soup not sweet enough? The sweetness can vary depending on the brand and freshness of your pumpkin puree. Taste it at the end, and if you prefer it sweeter, add a couple tablespoons of maple syrup. (I use my natural sugar-free maple syrup for this when I need it.)

Storage & Meal Prep

• Store: Keep leftovers in an airtight container in the fridge for 3-4 days.
• Meal prep: This pumpkin soup stores beautifully! Make it ahead and portion out into individual servings for lunch.
• Reheat: You can warm it up in the microwave (cover loosely to avoid a mess), or in a saucepan on the stove.
• Freeze: You can keep this soup in the freezer for up to 3 months. I love freezing it in these soup cubes for easy portioning, but a zip lock bag or container is fine. If you use cream instead of coconut milk, don’t add it until after thawing.

Serving Ideas

Pumpkin soup is a great way to kick off your fall dinner! I like to pair it with:

• Main Dishes – My roasted chicken thighs or Crock Pot pork tenderloin keep the cozy vibe going. For a one-pan meal, try my sheet pan chicken dinner or parmesan crusted tilapia — both have veggies included.
• Side Dishes – My fave for fall is a mix of roasted root vegetables . You can also choose individiual veggies, like roasted cauliflower or balsamic brussels sprouts .
• Fall Salads – Kale salad is our family favorite and goes so well with pumpkin soup! But my butternut squash salad or sweet potato salad are also wonderful this time of year.

More Fall Soup Recipes

If you loved the flavors in my easy pumpkin soup recipe, try some of my other fall favorites:

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 tbsp Olive oil ▢
• 1 small Yellow onion (diced) ▢
• 3 cloves Garlic (minced) ▢
• 2 15-oz cans Pumpkin puree (drained if needed) ▢
• 2 cups Chicken broth, reduced sodium ▢
• 1 13.5-oz can Full-fat coconut milk ▢
• 1 tbsp Fresh thyme (optional) ▢
• 1/2 tsp Nutmeg ▢
• 1 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Heat the olive oil a Dutch oven over medium heat. Add the onion and saute for about 5 minutes , until translucent.
2. Add the garlic and saute for 1-2 minutes , until fragrant.
3. Add the pumpkin puree, chicken broth, coconut milk, thyme, nutmeg, sea salt, and black pepper.
4. Use an immersion blender to puree the soup, until smooth and creamy.
5. Bring the pumpkin soup to a boil, then reduce heat and simmer for 25-30 minutes , until the soup reduces to your liking and the flavors develop. Adjust salt and pepper to your taste if needed.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup

• Tips: See the details in the post above ! I’ve got a way to use fresh pumpkin if you prefer, how to make your pumpkin soup thick and creamy, how to make it sweeter, and more.
• Storage: 3-4 days in the fridge. It’s perfect for meal prep and easy to reheat in the microwave or on the stove.
• Freeze: Up to 3 months in the freezer. I like to freeze in these soup cubes for individual portions.

📖 Want more recipes like this? Find this one and many more in my Fall Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Pumpkin Soup

Gratitude Moment

Fall is one of the things I miss most about Minnesota! That crisp air and changing leaves was one of my favorite times of year. Sadly, it was very fleeting anyway, so I don’t regret moving to Florida one bit, but this pumpkin soup sure brings back those memories!

Still, I’m still very much enjoying that we’re entering pumpkin season and making all the pumpkin recipes again. Here’s a picture on an autumn bike ride from last year to help me remember those beautiful days!

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Pumpkin Soup (30-Min Recipe)

My easy pumpkin soup recipe uses simple ingredients and takes just 30 minutes. It’s thick, creamy, and so cozy for fall!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/pumpkin-soup/

Ingredients

• 2 tbsp Olive oil
• 1 small Yellow onion (diced)
• 3 cloves Garlic (minced)
• 2 15-oz cans Pumpkin puree (drained if needed)
• 2 cups Chicken broth, reduced sodium
• 1 13.5-oz can Full-fat coconut milk
• 1 tbsp Fresh thyme (optional)
• 1/2 tsp Nutmeg
• 1 tsp Sea salt
• 1/4 tsp Black pepper

Instructions

1. Heat the olive oil a Dutch oven over medium heat. Add the onion and saute for about 5 minutes , until translucent.
2. Add the garlic and saute for 1-2 minutes , until fragrant.
3. Add the pumpkin puree, chicken broth, coconut milk, thyme, nutmeg, sea salt, and black pepper.
4. Use an immersion blender to puree the soup, until smooth and creamy.
5. Bring the pumpkin soup to a boil, then reduce heat and simmer for 25-30 minutes , until the soup reduces to your liking and the flavors develop. Adjust salt and pepper to your taste if needed.

Maya’s Recipe Notes

Serving size: 1 cup

• Tips: See the details in the post above ! I’ve got a way to use fresh pumpkin if you prefer, how to make your pumpkin soup thick and creamy, how to make it sweeter, and more.
• Storage: 3-4 days in the fridge. It’s perfect for meal prep and easy to reheat in the microwave or on the stove.
• Freeze: Up to 3 months in the freezer. I like to freeze in these soup cubes for individual portions.

📖 Want more recipes like this? Find this one and many more in my Fall Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)