If you’re craving comfort in a bowl, this Creamy Roasted Pumpkin Soup is about to become your new fall favorite. It’s rich and velvety without being heavy, with a silky-smooth texture and just the right touch of natural sweetness from roasted pumpkin. Each spoonful feels cozy and nourishing — like wrapping yourself in a warm blanket on a crisp autumn day.
This recipe proves that “creamy” and “healthy” can absolutely coexist. It gets its luscious consistency from roasted pumpkin and a splash of coconut milk (or cream, if you prefer), not from loads of butter or dairy. The result? A wholesome soup that’s both dairy-free and full of flavor. Whether you serve it as a starter for your holiday dinner or pair it with sandwiches and salads for a light lunch, this soup fits beautifully into any meal from October through winter.
A Soup with a Story
Every recipe has a little inspiration behind it, and this Creamy Roasted Pumpkin Soup was born out of a moment that felt both simple and special. During a trip to Portland, I shared lunch with my younger brother and our dear friend Bill — one of the strongest people I know. Bill fought leukemia and won, thanks to a stem cell transplant that, incredibly, came from me. Sitting across from him that gray, misty afternoon, I couldn’t help but feel grateful — for his health, for the connection we share, and for the beautiful messiness of life itself.
We chose a cozy, eclectic spot downtown called The Picnic House. The place looked like a vintage theater transformed into a wonderland of delicious food and nostalgic charm. Every corner had a different theme — velvet curtains, old movie posters, golden lighting, and the smell of freshly baked bread drifting through the air. I was tempted to order everything on the menu, but eventually, I settled on a soup, salad, and sandwich trio.
The soup was the highlight. It was warm, creamy, and spiced just right — the kind of soup that instantly makes you forget about the rain outside. When I got home, I knew I had to recreate it. While this version isn’t an exact copy, it captures that same comforting flavor and texture that made me fall in love with it in the first place.
Why You’ll Love This Creamy Roasted Pumpkin Soup
There’s something magical about roasted pumpkin — it develops a deep, caramelized flavor that canned purée simply can’t match. When blended with sautéed onions, garlic, and a mix of cozy spices like cinnamon, nutmeg, and a hint of cloves, it transforms into something extraordinary.
Here’s why this soup deserves a spot on your table:
- 🧡 Creamy but light: Coconut milk (or cream) gives it body without heaviness.
- 🌿 Naturally dairy-free and vegan-friendly: Just swap maple syrup for honey to keep it vegan.
- 🍂 Perfect for fall: Every spoonful tastes like autumn in a bowl.
- 🕒 Make-ahead friendly: The flavors deepen overnight, making it even better the next day.
- 🍽️ Versatile: Serve it as a starter, main course, or alongside a hearty sandwich.
Simple Ingredients, Big Flavor
Don’t be intimidated by the ingredient list — this soup uses basic pantry staples. You’ll need a small sugar pumpkin, olive oil, onion, garlic, vegetable broth, and a few spices. The magic happens when these simple ingredients come together in layers — roasted pumpkin adds sweetness, onion and garlic bring depth, and spices add warmth.
If you’re short on time, canned pumpkin purée works too. It won’t have that roasted depth, but it still creates a deliciously creamy soup that’s ready in under an hour.
The Secret to Deep Flavor
The secret lies in roasting the pumpkin. High heat caramelizes its natural sugars, intensifying the flavor and giving the soup its signature richness. After roasting, you’ll blend it with sautéed aromatics and a touch of coconut milk for a perfectly smooth, golden finish.
A tiny dash of cayenne adds gentle heat, balancing the sweetness, while maple syrup (or honey) rounds everything out. It’s subtle, but those small details make all the difference.
Cozy Up with a Bowl
There’s something deeply comforting about serving this Creamy Roasted Pumpkin Soup on a cool evening. The aroma fills your kitchen — toasted pumpkin seeds popping in a skillet, cinnamon and nutmeg mingling in the air. It’s a recipe that warms not just your body, but your mood too.
Leftovers? Even better. The soup thickens and the flavors meld overnight, making it a great make-ahead option for busy weeks. You can refrigerate it for up to four days or freeze it for up to three months. Just reheat gently and stir in a splash of coconut milk to bring it back to life.
Pumpkin, Squash, or Both?
While pumpkin gives this soup its name, feel free to experiment. Kabocha or butternut squash both work beautifully — they roast well and blend into a similarly creamy consistency. The key is using fresh, roasted vegetables for that deep, savory-sweet flavor.
If you only have canned pumpkin on hand, don’t stress. Skip the roasting step and use two to three 15-ounce cans. You’ll still end up with a silky, satisfying bowl of comfort.
A Finishing Touch: Toasted Pepitas
No pumpkin soup is complete without a little crunch on top. Toasting pepitas (pumpkin seeds) brings a nutty, buttery flavor that perfectly complements the creamy soup. Simply toss them in a dry skillet until golden and fragrant. Sprinkle them on just before serving for a beautiful, restaurant-worthy finish.
A Taste of Autumn in Every Bite
This Creamy Roasted Pumpkin Soup embodies everything we love about fall — warmth, comfort, and simple beauty. It’s a humble recipe that doesn’t need fancy ingredients or complicated techniques. Just a pumpkin, a pot, and a bit of love.
Serve it as part of your Thanksgiving spread, enjoy it for lunch on a chilly afternoon, or make it ahead for easy weeknight dinners. However you enjoy it, it’s sure to become a seasonal favorite year after year.
Print
Creamy Roasted Pumpkin Soup
- Total Time: 1 hour 25 min
Ingredients
For the Soup:
4 tablespoons olive oil, divided
1 medium sugar pie pumpkin (about 4 pounds)
1 large yellow onion, chopped
4 large or 6 medium garlic cloves, minced
½ teaspoon sea salt
½ teaspoon ground cinnamon
½ teaspoon ground nutmeg
⅛ teaspoon ground cloves
Tiny dash of cayenne pepper (optional, for heat)
Freshly ground black pepper, to taste
4 cups (32 ounces) vegetable broth
½ cup full-fat coconut milk or heavy cream
2 tablespoons maple syrup or honey
For the Topping:
¼ cup pepitas (toasted pumpkin seeds)
Instructions
-
Roast the Pumpkin
Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
Carefully cut the pumpkin in half and scoop out the seeds (save them if you’d like to roast later).
Slice each half into quarters and brush the flesh with 1 tablespoon olive oil.
Place the pumpkin pieces cut side down on the baking sheet and roast for 35–45 minutes, until the flesh is soft and easily pierced with a fork.
Remove from oven and let cool slightly. -
Sauté Aromatics
In a large pot or Dutch oven, heat the remaining 3 tablespoons olive oil over medium heat.
Add the onion, garlic, and salt, and cook for about 8–10 minutes, stirring occasionally, until the onions are translucent and fragrant. -
Combine and Simmer
Scoop out the roasted pumpkin flesh and add it to the pot.
Stir in cinnamon, nutmeg, cloves, cayenne (if using), and a few cracks of black pepper.
Pour in the vegetable broth, stir, and bring to a gentle boil.
Reduce heat and let simmer for 15 minutes to allow the flavors to meld. -
Blend Until Creamy
Remove from heat. Stir in the coconut milk and maple syrup or honey.
Using an immersion blender, blend the soup directly in the pot until smooth and creamy.
(Alternatively, carefully transfer to a stand blender in batches—don’t fill past halfway, and cover with a towel to avoid steam burns.) -
Adjust and Serve
Taste and adjust seasoning as desired — add more coconut milk for a creamier texture or a drizzle of maple syrup for extra sweetness.
Ladle the soup into bowls and top with toasted pepitas before serving.
Notes
- Make it Vegan: Use coconut milk and maple syrup.
- Make it Dairy-Free: Stick with coconut milk instead of cream.
- Quick Option: Substitute with 2–3 cans (15 oz each) of pumpkin purée instead of roasting fresh pumpkin. Skip roasting steps and add purée directly in step 3.
- Alternative Squash: Kabocha or butternut squash can replace pumpkin for a slightly different but equally delicious result.
- Storage: Store leftovers in an airtight container in the fridge for up to 4 days, or freeze for up to 3 months. Reheat gently on the stovetop.
- Prep Time: 15 min
- Cook Time: 70 min
