Creamy Roasted Pumpkin Soup

Creamy Roasted Pumpkin Soup

Meet this appetizing combination, my favorite creamy roasted pumpkin soup recipe. It’s super creamy (thanks mostly to the pumpkin, with a little help from coconut milk or cream) yet plenty healthy, too. It’s gently spiced, and I promise that you’ll die with every bit of its taste.

Over the weekend, I had decided to try this dish since I got an inspiration from my grandma. She had perfected it as a traditional soup every time we visited upcountry.

This dairy-free pumpkin soup recipe would be a welcome addition to your holiday table. It would be equally at home with a soup or sandwich from fall through winter.

You won’t be able to resist the painstaking flavor between your mouth as this is a perfect family soup that can be presented without much ado.

In our neighborhood, pumpkins are almost in every home garden as a fast food just incase of an emergency dinner dish when visitors ambush. But that withstanding, it can turn to be a sublime treat to finish off your next picnic.

Creamy roasted Pumpkin soup is easy to make and the leftovers taste even better the next day. So, you could certainly make the soup a day in advance. Don’t be intimidated by the ingredient list—this soup only requires basic pantry ingredients!

So don’t overlook and start being lazy. Challenge yourself with a new treat that could turn out to be your season best.

Pumpkin Options ( for the preparation of creamy roasted pumpkin soup)

This pumpkin soup recipe includes instructions on how to roast fresh pumpkin, for maximum pumpkin flavor. Canned pumpkin purée also works well, if you’re in a time crunch. See the recipe notes for details!

Roasted Pumpkin soup

This pumpkin soup recipe is creamy and healthy! It calls for roasted pumpkin for maximum flavor. Would look lovely on your holiday dinner table, and leftovers would go great with sandwiches or salads the next day. Recipe yields 4 bowls or 6 cups of soup. You'll enjoy!
Prep Time15 mins
Cook Time1 hr 10 mins
Total Time1 hr 25 mins
Course: Soup
Cuisine: American
Keyword: Dairy free, gluten free, pumpkin soups, soups, Thanksgiving recipes, vegan
Servings: 4 people
Calories: 309kcal
Author: daisol plate


  • 4 tbsp. olive oil, divided
  • 1 4-pound sugar pie pumpkin
  • 1 large yellow onion, chopped
  • 4 large or 6 medium garlic cloves, pressed or minced
  • ½ tbsp. sea salt
  • ½ tbsp. ground cinnamon
  • ½ tbsp. ground nutmeg
  • â…› tbsp. cloves
  • Tiny dash of cayenne pepper (optional, if you like spice)
  • Freshly ground black pepper
  • 4 cups (32 ounces) vegetable broth
  • ½ cup full fat coconut milk or heavy cream
  • 2 tbsp. maple syrup or honey
  • ¼ cup pepitas (green pumpkin seeds)


  • Preheat oven to 425 degrees Fahrenheit and line a baking sheet with parchment paper for easy cleanup. Carefully halve the pumpkin and scoop out the seeds (you can roast the seeds if you’d like—see notes—but you won’t need them for this recipe).
  • Slice each pumpkin halve in half to make quarters. Brush or rub 1 tablespoon olive oil over the flesh of the pumpkin and place the quarters, cut sides down, onto the baking sheet.
    Roast for 35 minutes or longer, until the orange flesh is easily pierced through with a fork. Set it aside to cool for a few minutes.
  • Heat the remaining 3 tablespoons olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Once the oil is shimmering, add onion, garlic and salt to the skillet.
    Stir to combine. Cook, stirring occasionally, until onion is translucent, about 8 to 10 minutes. In the meantime, peel the pumpkin skin off the pumpkins and discard the skin.
  • Add the pumpkin flesh, cinnamon, nutmeg, cloves, cayenne pepper (if using), and a few twists of freshly ground black pepper. Use your stirring spoon to break up the pumpkin a bit. Pour in the broth.
    Bring the mixture to a boil, then reduce heat and simmer for about 15 minutes, to give the flavors time to meld.
  • While the soup is cooking, toast the pepitas in a medium skillet over medium-low heat, stirring frequently, until fragrant, golden and making little popping noises.
    You want them to be nice and toasty, but not burnt. Transfer pepitas to a bowl to cool.
  • Once the pumpkin mixture is done cooking, stir in the coconut milk and maple syrup. Remove the soup from heat and let it cool slightly. You can use an immersion blender to blend this soup in the pot.
    I prefer to use my stand blender, which yields the creamiest results—working in batches, transfer the contents of the pan to a blender (do not fill your blender past the maximum fill line!).
    Securely fasten the blender’s lid and use a kitchen towel to protect your hand from steam escaping from the top of the blender as you purée the mixture until smooth. Transfer the puréed soup to a serving bowl and repeat with the remaining batches.
  • Taste and adjust if necessary (I thought the soup was just right as is, but you might want to add more coconut milk for extra creaminess/milder flavor, or maple syrup to make it a little sweeter).
  • Ladle the soup into individual bowls. Sprinkle pepitas over the soup and serve. Let leftover soup cool completely before transferring it to a proper storage container and refrigerating it for up to 4 days (leftovers taste even better the next day!). Or, freeze this soup for up to 3 months.


MAKE IT DAIRY FREE: Use coconut milk, not heavy cream.
MAKE IT VEGAN: Use coconut milk and maple syrup.
CHANGE IT UP: Kabocha squash works instead of pumpkin, and I bet butternut squash would work well, too.
IF YOU WANT TO USE CANNED PUMPKIN: Instead of roasting the pumpkin, you can substitute two to three cans of pumpkin purée (15 ounces each). Just skip steps 1 and 2, and add two cans of pumpkin purée in step 4. You’ll still want to blend the soup for the best texture; add more pumpkin purée at that point if you’d like thicker soup.
HOW TO ROAST PUMPKIN SEEDS: Pick off all the flesh bits from the seeds and discard them. I like to do this in a colander under running water. Pat the seeds dry with a tea towel or paper towels. Toss the seeds with a little olive oil, a sprinkle of salt and any other seasonings that sound good (I tossed my pumpkin seeds with 1 teaspoon brown sugar and ½ teaspoon curry powder). Toss to coat. Line a small, rimmed baking sheet with parchment paper and arrange the pumpkin seeds in a single layer. Roast for 13 to 16 minutes, until the seeds are fragrant and toasty.

Please let me know how this roasted pumpkin soup recipe turns out for you in the comments. I’m always so eager for your feedback. Cheers!