Healthier Creamy Pumpkin Soup

Creamy Spicy Pumpkin Soup garnished with pumpkin seeds.

hana / Datecraft / Getty Images

Total Time: 25 min
Prep Time: 15 min
Cook Time: 10 min
Servings: 5

Nutrition Highlights (per serving)

158 calories
9g fat
14g carbs
3g protein
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Nutrition Facts
Servings: 5
Amount per serving  
Calories 158
% Daily Value*
Total Fat 9g 12%
Saturated Fat 4g 20%
Cholesterol 18mg 6%
Sodium 519mg 23%
Total Carbohydrate 14g 5%
Dietary Fiber 4g 14%
Total Sugars 6g  
Includes 0g Added Sugars 0%
Protein 3g  
Vitamin D 0mcg 0%
Calcium 102mg 8%
Iron 2mg 11%
Potassium 402mg 9%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

This pumpkin soup is creamy and comforting, but also has enough spice to be interesting. Thanks to some ingredient swaps, this recipe is healthier than most traditional pumpkin bisques but just as satisfying. Instead of heavy cream, this version uses half and half, cutting down the fat and calories.

In addition to the warming comfort of this savory soup, it offers the nutritional benefits of the pumpkin. Previous studies have attributed antioxidant benefits to pumpkin and have proven it has anti-inflammatory properties, as well.


  • 1 tablespoon olive oil
  • 1 small onion, sliced
  • 2 cloves garlic, chopped or pressed
  • 1 tablespoon grated fresh ginger
  • 1 tablespoon ground coriander seed
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • Pinch of cayenne pepper
  • 1/2 cup dry white wine
  • 1 (15- to 16-ounce) can pumpkin (not pumpkin pie filling)
  • 2 cups chicken broth (can use bouillion)
  • 1 cup half and half


  1. In a large pot (a 2-quart pot works well), heat the oil and saute the onions until soft.

  2. Add the garlic and ginger and cook for another 30 seconds, and then add the spices and cook for another 30 seconds or so (until fragrant, but do not let the spices burn).

  3. Add the wine, and stir for another minute. Remove from heat.

  4. Add the pumpkin and half of the broth. Puree with a stick blender, or in a standing blender or food processor. When the soup is smooth, heat it in the pot with the remaining broth and half and half until simmering.

Variations and Substitutions

This recipe also works using butternut squash in place of the pumpkin. You can either roast a whole squash that has been cut in half and seeds removed, or buy already cubed butternut squash and add directly to the pot.

If you want this soup to have more of a kick, add a little hot sauce or a small amount of raw grated ginger.

When serving, taste and balance the flavors—add salt if needed and a bit of sweetener (such as stevia) if the flavors seem a little harsh.

Cooking and Serving Tips

  • You can easily double this recipe by using a large (29-ounce) can of pumpkin.
  • If you're going to use fresh pumpkin, sugar pumpkin is best. Place the pumpkin on a baking sheet and stab it with a fork several times to let out the steam. Cook it in a 350F oven until soft—45 to 60 minutes depending on the size of the pumpkin. Split, let cool, and scoop out the seeds and pulp. Remove flesh to a bowl and mash or use a blender or food processor to blend until pumpkin puree is smooth.
  • Garnish with roasted pumpkin seeds, bacon bits, grated Parmesan, or sharp cheddar cheese.

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1 Source
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Yadav M, Jain S, Tomar R, Prasad GBKS, Yadav H. Medicinal and biological potential of pumpkin: An updated review. Nutr Res Rev. 2010;23(2):184-190. doi:10.1017/S0954422410000107

By Laura Dolson
Laura Dolson is a health and food writer who develops low-carb and gluten-free recipes for home cooks.