The Best-Ever Roasted Pumpkin Soup

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No joke: This soup is the best EVER!

Our roasted pumpkin soup is smooth, creamy, and full of Fall flavors!

Pumpkin-flavored foods can be found just about everywhere this time of year. You’ll find pumpkin in baked goods, drinks, and even used as a main ingredient in an assortment of meals. Our best-ever roasted pumpkin soup is filled with savory flavor and nutritious vegetables for a dish that’s as delicious as it is healthy. Topped with crunchy roasted pepitas, this will quickly become a memorable favorite. Add it to your weeknight menu for a dish that everyone will love. As a bonus, it’s dairy-free, vegan, and gluten-free!

Highly-Nutritious, Plant-Based Soup!

This soup is rich in flavor and nutrients!

This soup is vegan-friendly, gluten-free, and even made without refined sugars! At less than 300 calories per serving, it’s a low-calorie seasonal meal that you’ll want to make over and over again during the busy holiday season. We chose to create this healthy pumpkin soup because it’s delicious and festive, and pumpkin also happens to be incredibly good for you, too.

Pumpkin comes from the squash family, and it’s a veggie that’s loaded with awesome health benefits. When you include pumpkin in your diet, you’re getting beta-carotene, which your body converts to vitamin A. Pumpkin is also low in calories, rich in immunity-boosting vitamins C and E, potassium, and keeps you feeling full by being high in fiber.

An Easy Pumpkin Soup Made From Scratch

Enjoy this easy, made from scratch soup for a festive evening!

Most pumpkin soups are creamy and colorful, and this one is no exception. You’ll start by roasting a sugar pie pumpkin until it’s tender and can be easily pierced with a fork. If you can’t find a sugar pie pumpkin, try this recipe with butternut squash. It will be just as colorful and flavorful.

If you’d prefer to use an Instant Pot to cook your pumpkin rather than roasting them in the oven, place them whole inside the pot with a cup of water. Set the pressure cooker to manual high pressure for 25 minutes, then immediately release the pressure. Once the pumpkin is cool enough to handle, the skin and seeds will fall right off. Your pumpkin is ready to use!

Creamy Soup Without Dairy

This creamy soup is dairy-free, vegan, and gluten-free!

This yummy soup gets its creaminess from two main, plant-based ingredients: pumpkin and coconut milk. Both of these give the soup an incredibly silky, decadent texture without any added cream or dairy. 

To achieve the perfectly smooth consistency of this soup, you’ll transfer it into the blender and pulse it until it’s smooth. You can also use an immersion blender, but a high-powered blender will give the smoothest results. Depending on the size of your blender, you may need to transfer it in batches.

Just be sure to save a bit of coconut milk to use as a garnish after you dish the soup into serving bowls!

Sides to Go with Our Best-Ever Roasted Pumpkin Soup

14 Plant-Based Weight Watchers Recipes For Dinner

Looking for the best-ever sides to go with this best-ever roasted pumpkin soup? Pairing a bright salad with this soup can create the perfect lunch or dinner. Try a Citrus Brussels Sprouts and Pecan Salad or our Butternut Squash and Cranberry Quinoa Salad for an A+ Fall pairing.

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The Best Ever Roasted Pumpkin Soup

You'll love the creamy texture and roasted flavor of this incredible soup. No one will guess it's made with all vegan ingredients!
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Yield 6 people
Serving Size 0.75 cups (approximately)
Course Soup
Cuisine American


  • 4 pounds sugar pie pumpkin about 2 pumpkins. If you can't find sugar pie pumpkin, use butternut squash
  • 2 tablespoons coconut oil
  • 1 yellow onion large, chopped
  • 4 garlic cloves minced
  • 1/2 teaspoon kosher salt
  • 1 teaspoon pumpkin pie spice
  • 1/8 teaspoon ground paprika
  • 2 cups low-sodium vegetable broth plus additional if needed to thin the soup
  • 1 cup coconut milk plus additional for garnish
  • 2 tablespoons maple syrup or honey
  • ground black pepper to taste
  • 1/4 cup pepitas lightly toasted


  • Preheat the oven to 425 degrees Fahrenheit. Line a baking sheet with parchment paper.
  • Halve the pumpkin and remove the seeds. Cut the pumpkin into quarters and place them, cut-side down, on the baking sheet.
  • Roast for 35 minutes, until the pumpkin is tender when pierced with a fork. When the pumpkin is cool enough to handle, peel and discard the pumpkin skin.
  • Heat the coconut oil in a Dutch oven over medium heat. Cook the onion until it’s softened, about 10 minutes.
  • Add the garlic to the pot. Cook until fragrant, about 1 minute.
  • Add the pumpkin flesh, salt, pumpkin pie spice, and ground paprika, breaking up the pumpkin with a spoon.
  • Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat to a simmer and cook for 15 minutes.
  • Remove the pot from the heat and stir in the coconut milk and maple syrup. Blend the soup in batches in a high-powered blender. An immersion blender also works, but the stand blender creates a creamier consistency.
  • Taste the soup and season to with salt and pepper, to taste. Add additional water or vegetable broth, if needed, if the texture is too thick.
  • Meanwhile, toast the pepitas in a dry skillet over medium-high heat for about 4 minutes, until the pepitas are golden brown. Shake the pan from time to time to keep the pepitas from burning.
  • Pour the soup into individual bowls. Garnish with additional coconut milk and the toasted pepitas.

Nutrition Information

Serving: 0.75cups (approximately) | Calories: 243kcal | Carbohydrates: 29g | Protein: 5g | Fat: 14g | Saturated Fat: 12g | Sodium: 204mg | Potassium: 1182mg | Fiber: 2g | Sugar: 14g | Vitamin A: 25763IU | Vitamin C: 30mg | Calcium: 88mg | Iron: 4mg |
SmartPoints (Freestyle): 12
Keywords dairy-free, Gluten-Free, Holiday, Plant-Based, Thanksgiving, Vegan

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Chef Lindsay

Lindsay D. Mattison is a professional chef, recipe developer, and food writer. After graduating from Cascade Culinary School, Lindsay worked as the executive chef of a farm-to-table restaurant in Bend, Oregon. She is passionate about using local, organic ingredients and loves teaching home cooks how to incorporate seasonal food into their diet. While she spends most of her time writing these days, she still exercises her culinary muscles on the regular, taking any opportunity to create beautiful meals for her family. She lives with her husband in Colorado, where she enjoys the trials and errors of gardening.

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