This creamy pumpkin soup is the cozy, nourishing bowl you’ll crave on chilly evenings. Smooth, velvety, and naturally sweet — it’s comfort food made healthy. Using fresh pumpkin, Greek yogurt instead of cream, and a touch of warm spices, this soup brings balance between indulgence and lightness.
Whether you’re making dinner for two or prepping ahead for the week, this healthy pumpkin soup fits perfectly into a busy lifestyle — quick, wholesome, and satisfying in every spoonful.
Table of Contents
Table of Contents
Creamy Pumpkin Soup You’ll Love – Comfort In Every Spoonful
- Total Time: 40 minutes
- Yield: 4 servings 1x
Description
This creamy pumpkin soup is cozy, nourishing, and naturally sweet — the perfect healthy soup for chilly days.
Made with roasted pumpkin, Greek yogurt, and a touch of nutmeg, it’s smooth, velvety, and full of fall flavor without heavy cream.
Quick to prepare, family-friendly, and great for meal prep — a comforting bowl that tastes like autumn in every spoonful.
Ingredients
1 medium pumpkin (about 1 kg), peeled and cubed
1 tbsp olive oil
1 onion, chopped
2 cloves garlic, minced
3 cups vegetable broth (or chicken broth)
½ cup Greek yogurt (or coconut milk for dairy-free)
¼ tsp nutmeg
Salt and pepper to taste
Fresh herbs (parsley or thyme) for garnish
Optional: drizzle of Healthy Carob Tahini Sauce
Instructions
Step 1:
Preheat the oven to 200°C (400°F). Spread pumpkin cubes on a tray, drizzle with olive oil, and roast for 20–25 minutes, until golden and tender.
Roasting enhances the pumpkin’s natural sweetness and gives the soup a deeper flavor.
Step 2:
In a large pot, heat olive oil over medium heat. Add onion and garlic, sauté until soft and fragrant.
Step 3:
Add roasted pumpkin and vegetable broth. Bring to a gentle boil, then simmer for 10–15 minutes.
Step 4:
Blend the soup until smooth and creamy (using a hand blender or stand blender).
Step 5:
Return to the pot, stir in Greek yogurt, nutmeg, salt, and pepper. Add a bit more broth if needed for consistency.
Step 6:
Serve warm, topped with fresh herbs or a swirl of yogurt or tahini sauce.
Notes
Use roasted pumpkin instead of boiled for a richer flavor.
Substitute Greek yogurt with coconut milk for a dairy-free option.
Pairs beautifully with pumpkin bread or crispy veggie fritters from the site.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup, Comfort Food
- Cuisine: Healthy, Fall Recipe
Nutrition
- Calories: 170 kcal
- Sugar: 8 g
- Sodium: 350 mg
- Fat: 7 g
- Carbohydrates: 20 g
- Fiber: 4 g
- Protein: 6 g
🧡 Why You’ll Love This Creamy Pumpkin Soup
1️⃣ Naturally creamy & healthy
No heavy cream here — Greek yogurt keeps it silky while adding protein and probiotics.
2️⃣ Perfect balance of flavors
Pumpkin’s natural sweetness meets garlic, onion, and a hint of nutmeg.
3️⃣ Quick & family-friendly
Ready in 30 minutes! Easy to adjust spice for kids or adults.
4️⃣ Budget-friendly
Made with simple pantry staples and seasonal produce.
5️⃣ Great for meal prep
Stores beautifully — the flavor deepens after a day in the fridge.
👉 Try pairing it with this Pumpkin Bread Recipe or the hearty Healthy Harvest Grain Bowl for a balanced fall dinner.
Ingredients
- 1 medium pumpkin (peeled and cubed) or 3 cups pumpkin puree
- 1 tbsp olive oil
- 1 small onion, chopped
- 2 garlic cloves, minced
- 3 cups vegetable broth
- ½ cup Greek yogurt (or coconut milk for a dairy-free option)
- ½ tsp nutmeg
- Salt and black pepper to taste
- Optional toppings: toasted pumpkin seeds, a swirl of yogurt, or chopped parsley
How to Make Creamy Pumpkin Soup
Step 1:
In a large pot, heat olive oil over medium heat. Add chopped onion and minced garlic, and sauté for 2–3 minutes until fragrant and slightly golden. This builds the base flavor for your creamy pumpkin soup.
Step 2:
Add the roasted pumpkin and simmer
If you’re using fresh pumpkin, start by roasting it in the oven for 25–30 minutes at 400°F (200°C) until it’s soft and slightly caramelized on the edges.
Roasting enhances the natural sweetness and gives your creamy pumpkin soup a deeper, richer flavor — much better than boiling raw pumpkin.
Once roasted, scoop out the soft flesh and add it to the pot with the vegetable broth. Stir well, then bring to a gentle boil.
Reduce the heat and let it simmer for 10–15 minutes, allowing the flavors to meld and the soup to thicken into a perfectly smooth and healthy pumpkin soup.
Step 3:
Using a hand blender or countertop blender, blend the soup until it becomes smooth, creamy, and velvety in texture.
Step 4:
Return the soup to the pot and stir in Greek yogurt, nutmeg, salt, and black pepper. Mix gently over low heat — don’t let it boil — to keep the yogurt from curdling. Add a little extra broth if you prefer a thinner consistency.
Step 5. Serve hot, garnished with herbs or a drizzle of Healthy Carob Tahini Sauce for a gourmet touch.
Why This Recipe Works
- Creamy without the guilt – Greek yogurt keeps it rich but light.
- Packed with nutrients – Pumpkin is full of vitamin A, fiber, and antioxidants.
- Customizable – Add a pinch of chili, curry, or ginger for extra warmth.
- Perfect for all ages – Kids love its natural sweetness, adults love its depth.
- Versatile base – Use leftovers as sauce for pasta or over grains.
🍽️ Serving Ideas
- With a slice of homemade Pumpkin Bread
- Alongside crispy Veggie Fritters
- As a starter for Peri Peri Chicken Salad
Health Benefits of Pumpkin Soup
- High in fiber – aids digestion and supports gut health.
- Rich in beta-carotene – promotes glowing skin and immune health.
- Low in calories, high in satisfaction – great for weight balance.
- Probiotic boost – thanks to Greek yogurt or kefir option.
💡 Tips & Variations
| Tip | Description |
|---|---|
| Add roasted carrots | Mix with pumpkin for a deeper flavor. |
| Dairy-free option | Use coconut milk instead of yogurt. |
| Extra protein | Add a scoop of Homemade Cottage Cheese. |
| Make ahead | Keeps 3–4 days in the fridge; flavor improves over time. |
This creamy pumpkin soup isn’t just cozy and delicious — pumpkin is naturally rich in vitamin A and antioxidants, helping boost immune health and support glowing skin. (Source: BBC Good Food – Pumpkin Health Benefits)
FAQs
Can I use canned pumpkin?
Yes! Choose pure pumpkin puree, not pumpkin pie mix.
Can I freeze it?
Absolutely. Let it cool completely before freezing in portions for up to 2 months.
Can I make it spicy?
Add a dash of chili flakes or peri peri sauce for extra heat.
How long can you keep soup with cream in it?
Soups that include yogurt, milk, or cream — like creamy pumpkin soup or butternut squash soup — generally stay fresh for up to four days in the fridge. After that, the texture and flavor start to change.
To extend the life of your healthy creamy soups, you can freeze them before adding the dairy and stir in the yogurt or milk when reheating.
Why is my pumpkin soup so runny?
If your pumpkin soup turns out too runny, it’s usually because there’s too much broth or not enough pumpkin. Simmer the soup longer without a lid — this allows excess water to evaporate and the flavors to concentrate.
You can also blend in cooked carrots, sweet potato, or even a spoon of Greek yogurt to thicken your creamy pumpkin soup naturally without using cream.
This creamy pumpkin soup is:
✅ Naturally creamy without cream
✅ Ready in 30 minutes
✅ High in nutrients and flavor
✅ Perfect for cozy weeknights or healthy lunches
💡 Pro tip: Enjoy with a slice of Pumpkin Bread or drizzle with Carob Tahini Sauce for a sweet-salty twist.
