Easy & Healthy Pumpkin Soup

This Pumpkin Soup with canned pumpkin is so easy and healthy.  It's rich, thick, and creamy, but still healthy using Greek yogurt instead of heavy cream.  It is quick enough for a weeknight evening meal and rich enough for the holiday table.  This fall favorite is a savory bowl of goodness everyone will love!

Love easy soup recipes? Also try my Butternut Squash Soup, Tomato Quinoa Soup, Potato Cheddar Soup, and Kale Tortellini Soup.

Pumpkin Soup with Canned Pumpkin

This Pumpkin Soup with canned pumpkin is so perfect for fall.   Its rich, creamy, and velvety texture feels indulgent but it gets its flavor and texture from simple canned pumpkin and creamy Greek yogurt instead of full-fat heavy cream.  You'll be shocked at how quickly this all comes together.  It's even vegetarian using vegetable broth instead of chicken broth.

Some pumpkin recipes require you to get a whole fresh pumpkin, cut, and roast it until fresh pumpkin puree.  But this one doesn't mess with all that and uses your favorite brand of rich canned pumpkin puree.

Serve it with crusty bread and a Cranberry Apple Fall salad and you have a fall dinner everyone will love.  This recipe is one of those great ones that's easy enough for a weeknight dinner but tasty enough to star on the holiday table like Thanksgiving and Christmas.

Why You'll Love This Pumpkin Soup with Canned Pumpkin...

• This Pumpkin Soup with canned pumpkin is rich and decadent but secretly healthy.
• Pumpkin is naturally low in calories and high in vitamins A, C, K, and potassium.
• A hearty bowl of this soup is only 180 calories but still a delightfully creamy pumpkin soup.
• It's brimming with sweet and savory spices like pumpkin pie spice and fresh thyme.
• It's vegetarian pumpkin soup. No chicken stock here!
• The creaminess comes from protein-packed Greek Yogurt and not heavy cream.

Ingredients:

Here's an overview of what you'll need to make this Pumpkin Soup with Canned Pumpkin recipe, but keep scrolling for the full recipe amounts.

• Canned Pumpkin Puree: Swapping out homemade pumpkin for pumpkin puree takes this soup from complicated to super easy.  Canned pumpkin is a huge time-saver and is still very tasty and good for you.  You'll need two 15-ounce cans.  Make sure not to buy the pumpkin pie filling, which is already seasoned.
• Onion: The onions give the soup a richness and savory profile.
• Garlic: Fresh garlic also adds a lot of depth of flavor.
• Olive Oil: You will need a cooking oil or butter to saute the onion in.  Either butter or olive oil will work.
• Pumpkin Pie Spice: I use just a teaspoon of pumpkin pie spice to add some traditional flavoring to this, without making it too sweet.  You can use my homemade Pumpkin Pie Spice or buy your favorite blend online. It's a combination of cinnamon, ginger, nutmeg and cloves.
• Thyme: Most of the rich flavoring in this comes from the thyme which adds an earthy note.  If you don't have fresh, you can use a teaspoon of dried, but I'd spring for the fresh for the best results.
• Plain Greek Yogurt: Instead of heavy whipping cream, I used plain Greek yogurt!
• Salt & Black Pepper
• Garnish: Pumpkin seeds - pepitas, plain Greek yogurt, and fresh thyme leaves work as the perfect pretty garnish.  You can also use croutons!

Instructions:

This is an overview of the instructions to make this Pumpkin Soup with Canned Pumpkin recipe, but the full detailed printable recipe is below in the recipe card.

1. In a large pot or Dutch oven, sauté the onion in the olive oil over medium heat. Be careful not to burn. Cook until translucent for about 3 minutes.
2. Add the garlic. Cook for an additional 30 seconds. Do not brown or burn.
3. Season the onions and garlic with a pinch of salt and pepper.  I like to layer my salt and pepper into the soup like this. 
4. Add the pumpkin puree, vegetable broth, pumpkin pie spice, fresh thyme, and more salt and pepper to the pot.  I ended up using about a teaspoon of salt, but it depends on how salty your broth is and how your taste preferences are.
5. Bring the soup to a boil and then reduce to a simmer.
6. Cook for 20 minutes.
7. Remove the soup from the heat and stir in the Greek yogurt.
8. Blend soup using an immersion blender.  If you aren't familiar with that, it's a stick blender that you put into the soup and it blends it instead of putting the soup in a traditional blender.  Just be careful to keep the blender submerged when using it, so you don't splash super hot soup all around yourself and your kitchen.
9. Serve with a drizzle of Greek yogurt, pumpkin seeds, and fresh thyme.

Variations

I love this Pumpkin Soup with Canned Pumpkin as written, but here are some fun variations.

• Mix up the Spices: You could add curry powder, ginger, Herbs de Provence, or chili seasoning to this to mix it up.
• Make it Sweet: Add several tablespoons of pure maple syrup to make it a sweeter soup.
• Use a Regular Blender: If you don't have an immersion blender, or don't feel comfortable using one.  You can blend this soup in batches in a traditional blender.  It does need to be blended to get that smooth texture.
• Make it Vegan: Use coconut milk instead of greek yogurt.

FAQ

How do I thicken pumpkin soup? 

If your soup ends up too liquidy, thicken it my letting is simmer on the stove for longer.  If it ends up too thick, you can add more vegetable broth to thin it out.

Is canned pumpkin as good as fresh?

Health canned pumpkin has the same health benefits as fresh and is so much easier to use.  If you are looking for a great kitchen shortcut, canned pumpkin is it.

This Pumpkin Soup with Canned Pumpkin is the Perfect Fall Soup!

I just love this Pumpkin Soup with canned pumpkin as an easy fall soup that tastes so good and rich but is still good for you.  With two young kids, I'm all about a good kitchen shortcut and canned pumpkin is it!  It's such a versatile food to keep around.  Give this a try for dinner and I promise you just may like it enough to add it to your Thanksgiving menu.

I hope your family loves this as much as mine did!

Serve this with your favorite crusty bread and round out your meal with some of these ideas below.

Make it a Meal:

• Cranberry Apple Salad
• Fall Farro with Apple Cider Vinaigrette
• Chopped Kale Salad
• Pumpkin Cornbread
• Fall Harvest Salad
• Harvest Bowl
• Sweet Potato Lentil and Feta Salad
• Vegetarian Stuffing
• Cheesy Green Bean Casserole

bctt tweet="Pumpkin Soup with Canned Pumpkin - so good!" username="juliewunder"]

More Pumpkin Recipes using Canned Pumpkin:

• Healthy Pumpkin Cheesecake Dip
• Pumpkin Crock Pot French Toast Casserole
• Easy Pumpkin Pancakes
• 3 Ingredient Pumpkin Chocolate Chip Muffins
• Pumpkin Superfood Cookies
• Crock Pot Apple Pumpkin Butter
• Creamy Pumpkin Pasta
• Pumpkin Pie Baked Oatmeal

If you make this Pumpkin Soup with canned pumpkin, I’d love to hear what you think! Leave a comment and a star rating ★ below. Make sure to follow me on Instagram, Pinterest, and Facebook too!

Pumpkin Soup with Canned Pumpkin

Julie Wunder

This Pumpkin Soup with canned pumpkin is so easy and healthy.  It's rich, thick, and creamy, but still healthy using Greek yogurt instead of heavy cream.  It is quick enough for a weeknight evening meal and rich enough for the holiday table.  This fall favorite is a savory bowl of goodness everyone will love!

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 25 minutes mins

Total Time 30 minutes mins

Course Soup

Cuisine American

Servings 4

Calories 188 kcal

Ingredients

  

1x2x3x

• 1 tablespoon olive oil
• 1 small sweet onion, diced
• 1 teaspoon minced garlic
• 1 tablespoon fresh thyme
• 2 15 oz cans pumpkin puree
• 1 quart low sodium vegetable broth
• 1 teaspoon pumpkin pie spice
• 1 teaspoon salt & pepper, to taste
• ½ cup plain Greek yogurt
• Garnish: toasted pumpkin seeds, drizzled greek yogurt and fresh thyme

Instructions

 

• In a large pot, sauté the onion in the olive oil over medium heat. Be careful not to burn. Cook until translucent for about 3 minutes.
  
• Add the garlic. Cook for an additional 30 seconds. Do not brown or burn. Season the onions and garlic with a pinch of salt and pepper.
• Add the pumpkin puree, vegetable broth, pumpkin pie spice, fresh thyme, salt and pepper to the pot. Bring the soup to a boil and then reduce to a simmer. Cook for 20 minutes.
  
• Remove the soup from the heat and stir in the Greek yogurt.
• Blend soup using an immersion blender.
  
• Serve with a drizzle of greek yogurt, pumpkin seeds and fresh thyme.
  

Notes

Storage & Leftovers

Store any leftovers in the refrigerator for up to five days.

 

Freezing

You can freeze this Pumpkin Soup with canned pumpkin by letting it cool and transfer into a freezer bag or freezer-safe container.  Store for up to three months.

Nutrition

Calories: 188kcalCarbohydrates: 34gProtein: 6gFat: 4gSaturated Fat: 1gTrans Fat: 1gCholesterol: 1mgSodium: 604mgPotassium: 557mgFiber: 8gSugar: 19gVitamin A: 33094IUVitamin C: 11mgCalcium: 111mgIron: 3mg

Keyword Pumpkin Soup with canned pumpkin

Tried this recipe?Mention @Julie_Wunder or tag #RunninginaSkirt!

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