Creamy Pumpkin Soup Recipe (Easy, 30-Minute Comfort Food)

Make the best creamy pumpkin soup in under 30 minutes. Smooth, cozy, and flavorful — perfect for fall nights or easy meal prep.

Prep Time 10

Cook Time 20

Total Time 30

Course Soup

Cuisine American

Servings 4

Calories 180 kcal

1 small sugar pumpkin (or 2 cups canned pumpkin puree — no shame)
1 medium onion, diced (yellow or white)
1 cloves garlic, minced (or 3 if you love garlic like a normal person)
2 cups vegetable or chicken broth (good quality makes a difference)
1 tbsp olive oil or butter
1 tsp ground cinnamon
½ tsp nutmeg (optional but cozy)
Salt and black pepper to taste
Optional for creaminess: ½ cup coconut milk or heavy cream
Optional toppings: toasted pepitas, chili oil drizzle, crispy bacon, or a swirl of yogurt

If you’re using fresh pumpkin, make sure to roast it — that’s where all the flavor hides. Skip this and you’ll end up with “meh” soup.

Cut the pumpkin in half, scoop out the seeds, brush with a little oil, and roast cut-side down on a sheet pan at 400°F (200°C) for about 25 minutes, until tender.
Scoop out the flesh once it’s cool enough to handle.

In a medium pot, heat olive oil or butter over medium heat. Add onion and cook for 4–5 minutes, until translucent. Add garlic and cook for 30 seconds — just until fragrant. (If it burns, it’ll turn bitter, and nobody wants that.)

Add roasted pumpkin (or canned puree) to the pot with broth, cinnamon, nutmeg, salt, and pepper. Bring to a simmer, then reduce heat and let it cook for 10 minutes.
Use an immersion blender (or transfer to a regular blender carefully) until smooth and velvety.

Taste, adjust seasoning, and add cream or coconut milk if you want it extra luxurious.
Ladle into bowls and top with whatever makes you happy — croutons, pepitas, or just a drizzle of olive oil.