Pumpkin Soup
Updated Oct 17, 2026
Pumpkin soup made with roasted pumpkin, warm spices, and Greek yogurt for a creamy soup topped with roasted pumpkin seeds.
This post may contain affiliate links. Please read our disclosure policy.
When I see sugar pie pumpkins at the grocery store, I start thinking about pumpkin soup. I try to make it every fall because I really do like it so much better with fresh roasted pumpkin than canned. I’m not about to peel and chop a raw pumpkin, though. I just cut it in half, roast it until it’s soft, and scoop everything out. It takes a little longer, but I’d much rather wait for it to roast than peel the whole thing.
I use cinnamon and ginger in my pumpkin soup, but I also like adding fresh sage because I don’t want it tasting too much like pumpkin pie. The roasted pumpkin is already pretty sweet on its own. And I blend in some Greek yogurt at the end, which gives it a little tang that I really like with all that sweetness.
Recipe testing notes
For the past 10 years, I’ve tested every recipe before sharing it with you! These notes give you a peek into the process of developing this Pumpkin Soup recipe.
When I went back to update this pumpkin soup, I was looking at all the spices, thinking, do I really need this many? I ended up taking a few out and using a little more of the ones I kept. I liked it better that way. Before, there was a little bit of everything going on, and I really wanted to be able to taste the pumpkin along with the cinnamon, ginger, and sage.
I also decided to use Greek yogurt instead of heavy cream. I stirred it in at the end, once the soup was done cooking, and I really liked how that turned out. It was creamy without being quite so rich, and the yogurt added a little tartness, which I liked with the sweet pumpkin.
The carrots were actually a surprise. I made a version without them because I figured the pumpkin was already sweet enough, so why did I need carrots too? Well, the soup tasted fine, but it was so yellow! I hadn’t realized how much of that orange color was coming from the carrots until I left them out. I know the color isn’t everything, but I want my pumpkin soup to actually look like pumpkin soup, so I put them back in.
Happy Cooking!
– Yumna
Jump to Section
Pumpkin Soup Ingredients
- Pumpkin: Look for a small sugar pie pumpkin, if you can! Look for one with firm skin and no soft spots. No need to peel it. Canned or homemade pureed pumpkin will work, too. I don’t recommend using a large carving pumpkin, because they’re usually watery and stringy.
- Vegetables: Celery, carrots, and yellow onion make the vegetable base. Chop the celery, chop the carrots, and chop the onion into even pieces so they soften at the same rate.
- Oil: I prefer olive oil, but any cooking oil works!
- Broth: I like to use vegetable broth in this recipe, but chicken stock will work if you’re not making vegan soup. Low-sodium is best so the soup doesn’t get too salty.
- Greek yogurt: Use plain whole-milk Greek yogurt. Fat-free works if that’s what you have, but the pumpkin soup won’t be as creamy.
- Seasoning: You’ll also need fresh sage, ground cinnamon, ground ginger, salt, and black pepper. Finely chop the fresh sage so there aren’t any large pieces left in the soup.
How to Make Roasted Pumpkin Soup
These step-by-step photos walk you through how to make Pumpkin Soup. For the full ingredient list and detailed instructions, head to the recipe card below, or skip straight to the → Pumpkin Soup recipe below
1. Roast the pumpkin halves
Rub the cut sides of the pumpkin with olive oil and season with some of the salt and the pepper. Place them cut-side down on a parchment-lined baking sheet and roast until the flesh is very tender.
2. Scoop out the flesh
Once the halves are cool enough to handle, use a spoon to separate the soft pumpkin from the skin. Discard the skin.
3. Soften the vegetables
Heat the remaining olive oil in a large pot, then add the onion, carrots, and celery. Stir occasionally until softened.
4. Add pumpkin
Transfer the scooped pumpkin flesh to the pot along with the sage, cinnamon, ginger, and remaining salt. Stir briefly until you can smell the spices.
5. Pour in the broth
Add the broth. The liquid will loosen the pumpkin as you stir it into the vegetables. Bring the mixture to a boil.
6. Simmer the soup
Reduce the heat and cover the pot. Let everything cook gently until the vegetables are tender enough to blend.
7. Add the yogurt
Take the pot off the heat before stirring in the Greek yogurt. Lower the immersion blender into the soup with its blade fully submerged.
8. Blend the pumpkin soup
Move the blender through the pot until no pieces of pumpkin or vegetables remain. Ladle into bowls and finish with roasted pumpkin seeds, if desired.
Full Pumpkin Soup Recipe
Pumpkin Soup Recipe
Ingredients
- 1 3-4-pound sugar pie pumpkin
- 2 tablespoons olive oil divided
- 1½ teaspoons salt divided
- ¼ teaspoon black pepper
- 1 large yellow onion chopped
- 2 large carrots chopped
- 2 celery stalks chopped
- 2 tablespoons fresh sage finely chopped
- ½ teaspoon cinnamon
- ½ teaspoon ground ginger
- 4 cups low-sodium vegetable broth
- ½ cup Whole Milk Greek yogurt
- Roasted pumpkin seeds for serving
Instructions
- Preheat the oven to 425°F. Line a baking sheet with parchment paper.
- Cut the pumpkin in half and scoop out the seeds. Rub the cut sides with 1 tablespoon olive oil and season with 1 teaspoon salt and black pepper. Place the pumpkin cut-side down on the prepared baking sheet. Roast for 35–40 minutes, until very tender. Set aside until cool enough to handle.
- Heat the remaining 1 tablespoon of olive oil in a large pot over medium heat. Add the onion, carrots, and celery and cook for 5–7 minutes, until softened.
- Scoop the pumpkin flesh into the pot and discard the skin. Add the sage, cinnamon, ground ginger, and remaining ½ teaspoon salt, and cook for 30 seconds, until fragrant.
- Add the vegetable broth, bring to a boil, then reduce the heat and simmer covered for 10 minutes.
- Remove the pot from the heat. Add the Greek yogurt, then blend with an immersion blender until smooth and creamy.
- Ladle into bowls and serve with roasted pumpkin seeds, if desired.
Notes
1 3–4 pound sugar pie pumpkin
2 tablespoons olive oil, divided
1 teaspoon salt, plus more to taste
Freshly ground black pepper to taste
1 medium yellow onion, chopped
2 celery stalks, chopped
3 carrots, peeled and chopped
4 garlic cloves, sliced
2 tablespoons fresh sage, finely chopped, plus leaves for garnish
½ teaspoon cinnamon
⅛ teaspoon cayenne pepper
4 cups low-sodium vegetable broth
2 tablespoons maple syrup
1 teaspoon apple cider vinegar
Instructions
Preheat oven to 425°F and line a baking sheet with parchment paper.
Halve the pumpkin and scoop out the seeds. Remove any flesh from the seeds and discard, but save the seeds for roasting, if desired.
Rub 1 tablespoon olive oil over the flesh of the pumpkin and season all over with salt. Place the halves cut side down on the prepared baking sheet and roast until knife-tender, 35–40 minutes. Set aside to cool.
Heat the remaining 1 tablespoon olive oil in a large heavy-bottomed pot over medium heat. Add onion, carrots, celery, and garlic to the pot. Stir to combine and season with salt and pepper. Cook, stirring occasionally, until the onion is translucent and the vegetables soften, about 10–12 minutes.
Once the pumpkin is cool enough to handle, scoop out the flesh and discard the skin.
Add the pumpkin flesh, sage, cinnamon, cayenne pepper, and black pepper and mix to combine. Pour in the broth. Bring the mixture to a boil, then reduce heat to a gentle simmer. Cook until flavors have blended and all vegetables are extremely soft, 15 minutes.
Stir in the maple syrup and apple cider vinegar and season to taste with salt and pepper. Use an immersion blender to blend the soup directly in the pot, or transfer the soup to a high-speed blender and work in batches to purée.
Serve the puréed soup with toasted pumpkin seeds and fresh sage, if desired.
Nutrition
Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.
Recipe Variations
- Garlic: Add 2 minced garlic cloves once the vegetables soften. Cook briefly until fragrant before adding the pumpkin and seasonings.
- White beans: Add 1 cup drained and rinsed canned white beans with the broth, then blend them into the soup. Thin with extra broth if needed.
Recipe Tips
- Use the roasting time to prep the vegetables. Chop the onion, carrots, celery, and sage while the pumpkin is in the oven. This easy pumpkin soup comes together more smoothly when everything is ready for the pot.
- Add the yogurt off the heat. And don’t boil the soup after you add it, because that can make the yogurt separate.
- Keep the blender head submerged. Tilting it above the surface while it’s running can splash hot soup. Turn it off before lifting it out.
Serving Ideas
- Serve with bread. I love to have something to dip into my soup and soak up all the flavors. Try my homemade pita, fresh dinner rolls, or fluffy air fryer bread.
- Add a side salad. For a soup-salad combo, I love pairing this pumpkin soup with a classic garden salad, butternut squash quinoa salad, or my fall harvest salad.
- Eat with protein. This soup is a great side with roasted chicken, chicken bites, or my chickpea burgers.
Troubleshooting
If your soup feels too thick, add more vegetable broth or your preferred non-dairy milk (like almond or coconut milk). Add slowly and stir well until your soup is smooth.
If your soup is too thin, let it simmer longer on the stovetop so some of the liquid evaporates. You can also blend in some cooked potato, cauliflower, or even a bit more pumpkin puree to thicken it up.
You may not have cooked the vegetables until tender. Try blending a little longer, moving the immersion blender around the pot to catch any remaining bits. If the soup is too thick to blend easily, add a splash of broth. If it still feels grainy, pass it through a fine-mesh strainer.
Yes, as long as it’s suitable for hot liquids. Follow the manufacturer’s instructions, work in small batches, and use the lid’s vent as directed so steam can escape. Never blend hot soup in a sealed blender.
Comments
Loved it! So creamy and delish! Must try
Thank you so much!