Easy Pumpkin Soup

Easy Pumpkin Soup
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A recipe for pumpkin soup that is so very easy to make!

I know it is not technically soup season. However, if you’re anything like me, soup is good all year long.

My First Time Making Pumpkin Soup

My first time making pumpkin soup went something like this:

I had been living in China for a hot minute. I was new to cooking. Read: I didn’t know what I was doing. I also didn’t have many kitchen tools to work with, it was a lot like the pioneer days. Except, it was in a closet sized kitchen in my tiny China apartment.

To get the pumpkin required some legwork.
I had to walk out of my 4th floor walk up. Cross some roads and a bridge and play live frogger as I crossed the road, lane by lane, as taxis, busses, and semi- trucks passed. Once I arrived at the grocery store (unscathed, thankfully) I found my pumpkin. Paid the price. And repeated the trek back home.

Turns out what we THOUGHT were pumpkins were never really pumpkins. They were kobacha squash. But in our hearts they were pumpkins. So off to make pumpkin soup I went.

How to make pumpkin puree, the hard way

Remember, I knew nothing about kitchen life. I went to town hacking the pumpkin in half. It was not an easy task. Then came time to hack the skin off the pumpkin. The skin was very thick and I have distinct memories of near misses. The flesh of the pumpkin becomes slimy once the skin is cut off (which meant my own anatomy was at risk).

Next came the boiling process. I boiled that pumpkin, hoping it was soft enough. Then I took the boiled pumpkin and tried to mash it through a metal strainer that I had. How else would one puree pumpkin in a kitchen with no apparent tools?

It took me a lot longer than I anticipated and unfortunately, pumpkin mashed through a metal strainer does not produce smooth pumpkin soup. All. that. work.

I snipped off the corner of a bag of milk that was sitting on the shelf of the grocery store (not in the refrigerated section). It was pasteurized through some process that was supposed to make it shelf stable. That was our dairy option. So I used it. The blue bag. Yep. We just had to hope and pray that food was safe there.

My sister, who lived in the next apartment over during my first year, had a Mediterranean garlic seasoning that she got from the “Grandpa Store”. The “Grandpa Store” was an international grocery store with overpriced international goods. It took an hour to get there each way, but that is where foreigners acquired delicacies like butter, cheese, and pasta sauce.

Easy pumpkin soup with only 7 grams of Net Carbs per serving - THM-S, Low Carb, Easy to make!

I took that milk and Mediterranean seasoning mix and added it to my soup concoction. Surprisingly, it tasted pretty edible! It was edible enough for me to take it downstairs to share with my teammates for lunch.

It was a very involved soup to make, which means I have vivid memories of making it nearly ten years later.

That is why I smile at this recipe on this post. It is not involved. Unless, of course, you live somewhere where you cannot buy canned pumpkin.

Then you can take my tips and tricks from above and slay that pumpkin.

To Make the Easy Soup

This soup is so easy to make. If you have a can of pumpkin puree (not pumpkin pie mix!), chicken stock, and coconut milk, you’ve got most of the ingredients!

Browned butter makes everything taste better. Have you ever tried it? When I spent time with my Amish-Mennonite friends, I learned quickly that butter is best when browned. Simply heat the pan, add butter, and allow it to caramelize. You’ll see it start to turn a golden-brown, that is when it is browned. Don’t let it burn!

To add an awesome layer of flavor to the soup, I suggest you brown the butter then add the pumpkin and mix it in with the browned butter. Add garlic powder, salt to taste, and chicken broth. Bring it to a boil.

You can use an immersion blender to blitz the soup to make it creamy. Pumpkin puree straight from the can still has a bit of texture.

After blending, stir in the coconut milk and Worcestershire sauce. Taste it as you go to make sure you don’t add too much Worcestershire sauce.

I think you’ll like it :).

Easy pumpkin soup with only 7 grams of Net Carbs per serving - THM-S, Low Carb, Easy to make!

Meal Prep

You can use this recipe to meal prep 4 grab-and-go soups if you’d like. Or eat some today and save some for tomorrow. I used half-pint wide-mouthed mason jars for food storage. I love this size. It stacks well and the lid size is standard to the other wide-mouthed jars in my kitchen.

For THM friends, this is an (S)

Easy pumpkin soup with only 7 grams of Net Carbs per serving - THM-S, Low Carb, Easy to make!
Print Recipe
5 from 1 vote

Easy Pumpkin Soup

A pumpkin soup that uses canned pumpkin, coconut milk, chicken stock, and a pinch of love (plus a few other ingredients)
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Low Carb, main, Soup, THM, THM-S
Cuisine: American
Butter, Coconut Milk, GF, Low Carb, Pumpkin, Soup, THM-S
Servings: 4
Calories: 164kcal


  • 1 T butter
  • 1 can of pureed pumpkin
  • ½ t garlic powder
  • salt to taste
  • 1 – ½ c chicken broth
  • ¾ c full-fat coconut milk
  • ½ t Worcestershire sauce



If you don’t have an immersion blender and would like to use a regular blender, my suggestion is to remove the pumpkin/broth mixture, blend, then return it to the pot then add the coconut milk. 
Also, if you want a dairy-free version you can use coconut oil or avocado oil at the beginning. 

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2 thoughts on “Easy Pumpkin Soup”

  • 5 stars
    Thanks for the entertaining story and the delicious recipe. I remember well the day that I went through the trouble of cooking a fresh pumpkin only to realize that I liked the canned pumpkin better! I called my daughter in Florida this afternoon to tell her that I was making this recipe for supper. She informed me that she had already made it for lunch. We both loved it- nice creamy texture and great flavor. Thanks, Rebecca

    • Rebecca, I love that you know the fuss of cooking a pumpkin and ended up liking canned pumpkin better! So glad you enjoyed the soup and that your daughter did too <3!

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