This pumpkin soup starts with two cans of pumpkin puree, so there is no pumpkin to roast first. Everything goes into one large pot: the pumpkin, broth, heavy cream, a third of a cup of nut or seed butter, a little golden monk fruit or brown sugar, maple extract, and warm spices like cinnamon, ginger, nutmeg, and rosemary. It simmers for 10 minutes, gets blended smooth right in the pot, and then simmers covered for 20 more. The finished soup is thick, velvety, and savory with a hint of sweetness, and the batch makes 8 one-cup servings.
The nut or seed butter is what makes this soup different from other canned pumpkin soups. It thickens the soup and adds a toasty flavor under the spices. SunButter keeps it nut-free, peanut butter gives it the most toasty flavor, and almond butter is the mildest. You can use one or a mix of all three.
For more fall soups, try my Sweet Potato and Red Pepper Soup and Wild Rice Mushroom Soup.
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💛 Why you’ll love this recipe
- One pot, minimal cleanup. Everything goes into a single large pot — simmer, blend right in the pot with an immersion blender, then simmer again. That’s the whole process.
- Nut or seed butter gives it body. SunButter, peanut butter, or almond butter rounds out the pumpkin and makes the soup thick and rich without any flour.
- Makes eight servings. That is enough for dinner with friends or several lunches. Extra portions freeze for up to 6 months.
- Easy to make without dairy. Use vegetable broth and swap the cream for canned coconut milk to make it dairy-free and vegan-friendly.
- Garnishes finish the bowl. Pumpkin seeds, a drizzle of nut butter, cinnamon, and cracked black pepper add crunch and extra flavor on top.
➡️ Ingredients
⏲ How to make this recipe
This is an overview of the recipe’s instructions. The full instructions can be found in the recipe card at the bottom of this post.
- Simmer: Simmer the ingredients on the stovetop in a large pot.
- Blend: Using an immersion blender, pulse the soup until all of the ingredients are well-combined. (Alternatively, transfer the mixture to a blender or food processor, blend, and then pour back into the pot.)
- Simmer Again: Cover the pot with a lid and simmer again.
- Serve: Serve in bowls and top with desired garnishes.
👉 Easy ingredient swaps
- Canned pumpkin puree: Fresh pumpkin puree works with a few extra prep steps, but pumpkin pie filling is not a substitute — it is pre-seasoned and sweetened, which will throw off the flavor balance of the whole soup.
- Heavy whipping cream: Swap in full-fat canned coconut milk at a 1:1 ratio to make the soup dairy-free. When combined with vegetable broth instead of chicken broth, this swap also makes the recipe fully vegan.
- SunButter / nut butter: Any nut or seed butter works here — SunButter for a nut-free version, peanut butter for toasty depth, almond butter for a milder flavor. Dairy butter is not a substitute; it will noticeably change both the texture and the flavor of the finished soup.
- Golden monk fruit sweetener: Brown sugar is a direct 1:1 swap.
- Chicken broth: Vegetable broth keeps the soup vegetarian and vegan (when paired with the coconut milk swap). Either works — chicken broth adds more savory depth, vegetable broth keeps the base lighter.
✨ Variations
- Stir in cubed butternut squash before the first simmer for added body and natural sweetness — give it extra time to soften before blending.
- Add a pinch of ground cayenne pepper if you want some sharpness cutting through the sweetness of the pumpkin.
- Stir in maple syrup for more sweetness. Start with 1 tablespoon and taste before adding more.
- Garnish each bowl with pumpkin pie spice for an extra layer of deep spice on top.
- Top with crispy crumbled bacon for added protein and a contrasting crunch.
- Finish each bowl with shredded Parmesan cheese — the salty, nutty note works surprisingly well against the pumpkin.
〰️ How to serve
- Serve alongside Buttery Whole Roasted Cauliflower or Roasted Butternut Squash with Cauliflower and Bacon to round out a fall dinner.
- Serve with bread on the side. A crusty loaf, homemade naan, or skillet cornbread all work well.
- Serve as a starter alongside a main of roasted chicken or another protein for a complete fall spread.
- Pack leftover soup for lunch — it keeps well in the fridge and reheats easily on the stovetop or in the microwave.
💬 FAQs
Can I make this without an immersion blender?
Yes. After the first 10-minute simmer, carefully transfer the soup to a standard blender or food processor, blend until smooth, then pour it back into the pot for the 20-minute simmer. Work in batches as needed — hot liquid needs room to move and should not overfill the jar.
How do I store and reheat leftovers?
Transfer cooled soup to an airtight container and refrigerate. Eat within 3 days. To reheat, warm it on the stovetop over medium heat, stirring occasionally, or microwave in a bowl for 60–90 seconds depending on your microwave’s wattage.
Can I freeze this pumpkin soup?
Yes, this soup freezes well. Let it cool completely, transfer it to an airtight freezer container, and freeze for up to 6 months. To thaw, run hot water around the outside of the container to loosen the frozen block, then add it directly to a pot and heat on the stovetop until warmed through.
Can I use dairy butter instead of nut or seed butter?
It may work in a pinch, but dairy butter will noticeably affect both the flavor and the consistency. The recipe is built around nut or seed butter — SunButter, peanut butter, almond butter, cashew butter — which add body and a roasted depth that dairy butter won’t replicate. Stick with a nut or seed butter for the result the recipe is designed to produce.
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Pumpkin Soup With Canned Pumpkin
Ingredients
- 3 cups chicken broth or vegetable broth
- 2 15-ounce cans pumpkin puree
- ¾ cup heavy whipping cream
- ⅓ cup SunButter, peanut butter, and/or almond butter
- ½ teaspoon maple extract
- 2 teaspoons golden monk fruit sweetener or brown sugar
- 1 teaspoon cinnamon
- ½ teaspoon ground ginger
- ½ teaspoon ground nutmeg
- ½ teaspoon ground turmeric
- ½ teaspoon salt
- ¼ teaspoon dried rosemary
- ⅛ teaspoon ground allspice
Optional Garnishes (Not Included In Nutrition Info):
- Pumpkin seeds
- Drizzle of SunButter, peanut butter, and/or almond butter
- Cinnamon
- Black pepper
Instructions
- To a large pot over medium heat, add all ingredients except the optional garnishes and simmer for 10 minutes, stirring frequently.
- Using an immersion blender in your pot, pulse until all ingredients are blended and well-combined. (Alternatively, transfer the mixture to a blender, blend, and then pour back into the pot.)
- Cover pot with lid and simmer soup again over medium-low heat for 20 minutes, stirring occasionally.
- Ladle soup into bowls and top with desired garnishes.
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