Easy, Healthy & Savory Pumpkin Soup Recipe

(Last Updated On: August 10, 2019)

This savory pumpkin soup recipe is deliciously healthy and easy to make. Not all pumpkin recipes have to be sweet to be yummy! Enjoy this healthy pumpkin soup this Fall and beyond.

Easy, Healthy & Savory Pumpkin Soup Recipe - Food Wine Sunshine

Easy, Healthy & Savory Pumpkin Soup Recipe

Still working off the huge can of pumpkin I had in the pantry, I decided a savory pumpkin recipe was in order since I already made two sweet recipes.  My Oatmeal Pumpkin Cookies are my daily snack, and the Pumpkin Roll with Maple Drizzle has been gone for days, so something for dinner was due.

My son is a huge fan of spicy, and I happened to have a pepper in my refrigerator so I made a savory and spicy Pumpkin Soup.  If spicy isn’t your thing, leave out the cayenne pepper and the pepper, you will still have a deliciously, savory and healthy pumpkin soup.

I have made a spicy butternut squash soup before, that we all also loved, but it did require a bit more prep work as you have to cook the squash and puree it.  I use pure canned pumpkin in this recipe, which means you can skip the puree part, which means this recipe is easier πŸ˜‰

Easy, Healthy & Savory Pumpkin Soup Recipe - Food Wine Sunshine

You don’t need many ingredients for this Pumpkin Soup recipe, and I added in celery and carrots for a bit of added texture and vitamins.  So, open your pantry and refrigerator and get started on this Savory Pumpkin Soup today – I will say that both of my kids really liked it, even though they knew it was good for them!  Mom Win!  You know that pumpkin is good for you, right?  It’s really low in fat and is loaded with vitamins, minerals, and fiber.  You will also notice that there is no heavy cream in my soup, making this a HEALTHY Pumpkin Soup recipe too.

Now, here is my Pumpkin Soup Recipe, be sure to Print It and Pin It so that you can make it every Fall.  And beyond.

Easy, Healthy, & Savory Pumpkin Soup Recipe

Not all pumpkin recipes have to be sweet, this easy pumpkin soup recipe is savory with a bit of heat. Don't like heat? Leave out the pepper, but be sure to grab this recipe!
Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Course: Lunch/Dinner
Servings: 5
Author: Tracy @ havingfunsaving.com


  • 15 oz of pure pumpkin 1 can
  • 28 oz chicken stock or broth 2 cans
  • 1/2 cup diced celery
  • 1/2 cup diced carrots
  • 1/2 cup diced onions
  • 1 tablespoon diced hot pepper - jalapeno/habanero/chili
  • 2 teaspoons minced garlic
  • 1/4 teaspoon cayenne
  • 1/4 teaspoon cumin
  • Dash of salt and pepper
  • 2 oz low-fat cream cheese
  • 1/2 cup skim milk


  • In a medium pot, saute onions and garlic in a splash of olive oil for 2 - 4 minutes
  • Add in carrots, celery, pepper, pumpkin and spices and stir
  • Add broth, bring to boil
  • Reduce heat to a simmer and cover for 15 -20 minutes until vegetables are tender
  • Add the cream cheese and skim milk
  • Stir well, the cream cheese won't melt right away
  • Garnish with sour cream, green onions, or crushed tortilla chips if desired
  • Enjoy!

Easy, Healthy & Savory Pumpkin Soup Recipe - Food Wine Sunshine

I hope you enjoy this Easy, Healthy & Savory Pumpkin Soup Recipe as much as we do!

This recipe made enough for my family of four to have it for dinner and I still had some leftover for lunch the next day.  I recommend serving it with a nice spring mix salad and a slice of bread for dipping, or my kids likes theirs topped with some crushed tortilla chips.

Easy, Healthy & Savory Pumpkin Soup Recipe - Food Wine Sunshine

What is one of your favorite Pumpkin Recipes?  Do you prefer your pumpkin sweet or savory?  Both?

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