Pumpkin Series: Creamy Pumpkin Soup

Yay for soup season! We often think of pumpkin pie, muffins – and of course, the famed PSL – but I’m hoping this easy, delicious, healthy recipe will convince you to add pumpkin soup to your repertoire! And if you haven’t already, check out last week’s post on how to make homemade pumpkin puree, the base for all the recipes in this series.

The following recipe is adapted from this one of Cookie and Kate.


  • 2 tablespoons coconut oil
  • Homemade puree from 1 pie pumpkin OR about 25 oz canned pumpkin puree
  • 1 large yellow onion, chopped
  • 5 garlic cloves, pressed or minced
  • ½ teaspoon sea salt
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground nutmeg
  • ⅛ teaspoon cloves
  • Tiny dash cayenne pepper (optional)
  • Dash black pepper
  • 4 cups chicken broth (I recommend homemade or Bonafide brand; can also use vegetable broth)
  • ½ cup full fat coconut milk
  • 2 tablespoons maple syrup or honey (leave honey out if you have a baby…mine loved this recipe!!)
  • ¼ cup pepitas (roasting makes it even tastier!)
  • ¼ cup chopped green onions



  1. Heat the coconut 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.
  2. Add the pumpkin flesh/puree, cinnamon, nutmeg, cloves, cayenne pepper and a dash of black pepper. Add the broth. Bring the mixture to a boil, then reduce heat and simmer for about 15 minutes.
  3. Stir in the coconut milk and maple syrup. Remove the soup from heat and let it cool a bit. You can use an emulsion blender to blend in the pot. I used my Vitamix, working in batches to transfer the contents.
  4. Taste and adjust if necessary (You may want to add more coconut milk for extra creaminess/milder flavor, or maple syrup to make it a little sweeter).
  5. Ladle soup into individual bowls. Sprinkle pepitas and green onions over the soup and serve. Let leftover soup cool completely before refrigerating it for up to 4 days (leftovers taste even better the next day!). Or, freeze this soup for up to 3 months. I froze a few small jars to give to my baby in the coming weeks.




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  1. On the intro to Creamy Pumpkin Soup it says: We often think of pumpkin pie, muffins – and of course, the famed PSL –

    Never heard of the famed PSL. What is it?


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