Roasted Pumpkin Soup

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This creamy roasted pumpkin soup is the perfect way to start experimenting with pumpkins in your savoury dishes this autumn! A highly adaptable and easy to make recipe, this vegan soup is robust and flavourful thanks to the roasted vegetables. It makes enough for two hearty portions with a side of crusty bread or four smaller appetizers.

two large bowls of roasted pumpkin soup on a wooden background with a smaller bowl of pepitas for topping on the side.

Welcome to our A Pinch of Pumpkin series!

Over the next several weeks, we’ll be celebrating all things pumpkin and winter squash – starting with this super easy, hearty and flavourful Roasted Pumpkin Soup recipe.

The goal of this series is to introduce you to the world of pumpkin beyond Thanksgiving pies, Halloween Jack o’Lanterns and pumpkin spice lattes. It’s such a delicious and versatile vegetable that doesn’t get enough love in our everyday cooking and baking, even though it can easily adapt to any cuisine.

This series is going to change all of that!

Will you step outside the pumpkin pie box with me and add A Pinch of Pumpkin to your weekly menu?

New to cooking with pumpkin?

Download your free copy of The Little Book of Pumpkin and learn how to identify and correctly use the 6 most common varieties of pumpkin to avoid bland, fibrous dishes.

Includes two exclusive BONUS recipes!

By subscribing you agree to our privacy policy

Why you’ll love this recipe

  • This recipe is dairy-free, yet creamy thanks to the roasted pumpkin. It creates a luxurious smooth texture once blended.
  • Roasting the vegetables prior to blending makes this soup a flavour bomb! Don’t skip this step or you’ll lose out on the deep rich flavour.
  • You can easily adapt this recipe to try different kinds of pumpkin this season. I love it with butternut, sugar, or carnival pumpkins.
  • This Roasted Pumpkin Soup is ready in under an hour and uses minimal ingredients, making it perfect for weeknights.
  • This recipe is refined sugar free, gluten-free, and I’ve included vegan options for the stock and optional serving cream.
  • Soup recipes often create a giant batch, which is too much for my household of two. This small-batch recipe serves two hearty bowls, but it can easily be scaled up to suit the size of your family.
a ladle serving up a bowl of dairy free roasted pumpkin soup. there is a second bowl of soup in the background with a munchkin pumpkin beside it and a beige linen napkin in the background.

How to safely cut and prep pumpkin for soup

You’ll need:

  • A very sharp knife, ideally a chef’s or santoku
  • A pumpkin or winter squash
  • A cutting board, ideally wooden
  • A damp tea towel
  • A horizontal peeler, optional
  1. Place the damp tea towel flat underneath the wooden cutting board. This will keep your board from slipping and pivoting.
  2. If you have a knife sharpener or stele, sharpen your blade before starting. A sharp knife causes fewer injuries as it’s easier to control while slicing through the tough vegetable.
  3. Optional: Peel your vegetable by making a few passes at the rind with the peeler. This works best on thin skinned pumpkins like butternut or sugar. For thicker skinned pumpkins, you’re better off roasting it in the skin and scooping out the flesh once soft.
  4. Cut off the top and the bottom of the pumpkin to create a flat surface. Keep your steadying hand on the opposite end of the pumpkin, away from the blade. Don’t saw at the pumpkin. If it’s too tough to slice in one go, rotate the pumpkin with the knife in and continue slicing around until you’re through.
  5. Cut the pumpkin half. Place the pumpkin on its flat bottom and insert your knife in the middle of the top. Place your second hand on the top of the blade (fingers outstretched and out of the way) and apply gentle pressure to slice through the middle of the squash.
  6. Remove the seeds. Once it’s halved, scoop out the seeds using a spoon or melon baller.
  7. Cut the halves into small 1-inch chunks.
  8. Use as directed in the recipe.

Is pumpkin soup healthy?

This Roasted Pumpkin Soup recipe is exceptionally healthy. It’s dairy-free, gluten-free, and contains 3 of your 5-a-day.

Pumpkin contains alpha and beta carotene, vitamins A and C and potassium. It’s also very high in fibre to aid in digestion and is made up of 92% water.

Alongside the health benefits of pumpkin, this soup is also made without cream – the creaminess comes entirely from blending the vegetables.

a man in a grey shirt holding a bowl of creamy roasted pumpkin soup, topped with a cream swirl and small pumpkin seeds

Ingredients in creamy pumpkin soup recipe

  • Pumpkin: The star of the show! The recipe below calls for butternut pumpkin, but feel free to try sugar, acorn, or carnival pumpkin in this soup too.
  • Onion: Roasting the onion makes it sweet and caramelly, which pairs perfectly with the pumpkin.
  • Red apple: To sweeten our soup naturally, we’re using a sweet eating apple in this Roasted Pumpkin Soup.
  • Garlic: Roasted garlic is essential to the deep flavour of this recipe. Don’t skip it!
  • Olive oil: For roasting the vegetables to ensure they don’t burn and get lovely and golden.
  • Cinnamon, nutmeg, thyme: Our powerhouse trio of roasting spices that elevate the flavour of this soup.
  • Salt and pepper: Essential for seasoning.
  • Stock: This loosens everything up, adds flavour, and blends it all together.
  • Water: To taste, depending on thick or thin you prefer your soup.

What can I use instead of cream in pumpkin soup?

A great alternative to dairy cream for pumpkin soup is to use thick coconut milk or coconut cream. The flavour goes exceptionally well with all varieties of pumpkin and gives you the same consistency.

You could also use sour cream, creme fraiche, or yogurt.

a bowl of vegan pumpkin soup topped with a creamy swirl and green pepitas. there is a small toast on the side of the bowl and a beige linen napkin across the bottom of the image

How to make roasted pumpkin soup from scratch

This Roasted Pumpkin Soup requires very little effort on the chef’s part. Most of the work is prep and the rest is done by the oven and a blender! Here’s how to make it (full instructions in the card below):

  1. Prep the pumpkin and other vegetables.
  2. Toss the vegetables in oil and spices.
  3. Roast the vegetables for 35-45 minutes, or until golden and fork tender.
  4. Blend the vegetables with vegetable stock and season to taste.
  5. Devour!

How long does pumpkin soup last in the fridge?

Dairy-free pumpkin soups, like this Roasted Pumpkin Soup, will generally last about 5 days in the fridge.

If your soup contains dairy, I would freeze any remaining leftovers after 2 days.

Tips for making this recipe perfectly

  • Switch up your pumpkin! This is a great recipe to use to start trying different kinds of winter squash because everything is blended up. Instead of butternut, why not try acorn, carnival, or sugar pumpkin for a fun twist?
  • Flip your vegetables half-way through roasting. This will ensure the pumpkin and other vegetables get golden and toasty on all sides.
  • Remember to remove the garlic from the peels! I’ve accidentally blended the garlic with the peel in this Roasted Pumpkin Soup recipe half a dozen times. It’s not nice trying to fish them out.
  • If you don’t have a blender, you can add everything to a saucepan with the stock and use an immersion blender.
This easy roasted pumpkin soup recipe is completely dairy free, gluten free, and refined sugar free. It's packed with robust flavour and serves two hearty bowls. Get the full recipe on via @naturallysweet_kitchen

Looking for more refined sugar free pumpkin recipes?

Vegan Pumpkin Spice Cake
Pecan Pumpkin Sweet Rolls
Pumpkin Pie Protein Truffles
Pecan Pretzel Crusted Pumpkin Pie
Homemade Vegan Pumpkin Spice Lattes

If you make this recipe, let me know by snapping a picture and tagging me on Instagram @naturallysweet_kitchen. I love seeing your creations and sharing them in my Stories. Or let me know you love this Roasted Pumpkin Soup recipe by leaving a comment and rating below!

a bowl of roasted pumpkin soup with pumpkin seeds scattered on top and a silver spoon on the side
5 from 1 vote

Roasted Pumpkin Soup

This creamy roasted pumpkin soup recipe is easy to make & incredibly flavourful thanks to the roasted vegetables! Serves two hearty bowls.

Category Appetizer, Healthy Dinners, Side Dish
Cuisine American, British
Keyword creamy roasted pumpkin soup, roasted pumpkin soup, roasted pumpkin soup recipe, roasted pumpkin soup vegan
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Serves 2
Author Amanda | Naturally Sweet Kitchen


  • 400 g butternut pumpkin, cut into 1-inch cubes
  • 1 medium brown onion, quartered
  • 2 small cloves garlic, whole with skins intact
  • 1 red apple, cored and quartered
  • 1 ½ tbsp olive oil
  • ½ tsp ground cinnamon
  • ½ tsp dried thyme
  • ¼ tsp ground nutmeg
  • ½ tsp sea salt (plus more to taste)
  • ¼ tsp black pepper (plus more to taste)
  • 600 ml vegetable or chicken stock
  • 150-300 ml water
  • Single cream or coconut cream for serving (optional)


  1. Preheat the oven to 200ºC (400ºF) and line a large baking tray with non-stick paper or foil.
  2. In a large bowl, toss the pumpkin, onion, garlic, and apple with the olive oil, cinnamon, thyme, nutmeg, salt, and pepper.
  3. Dump the vegetables onto the baking tray and spread them out evenly. Make sure they don’t overlap too much or they will steam instead of roast and a lot of the flavour will be lost.
  4. Roast the vegetables for 35-45 minutes, tossing them halfway through. You’ll know they’re done when you can easily insert a fork into the pumpkin and the rest of the vegetables are caramelised.
  5. Take the tray out of the oven and set the garlic aside. Add the rest of the vegetables to a high-powered blender along with the stock. Peel the garlic and add their soft flesh to the blender.
  6. Blend on medium-high speed until completely smooth. Add water as necessary until you reach your desired consistency – you may not need all 300ml. Taste and season to your liking.

  7. Divide the soup between two bowls and serve with a drizzle of cream and a side of crusty bread.

Recipe Video


  • This soup will keep sealed in an airtight container in the fridge for up to 5 days. It can be frozen for up to 3 months.
  • Don’t have a blender? In step 5, add the vegetables, garlic, and stock to a large saucepan and blend using an immersion blender. Continue as directed.
  • This soup tastes wonderful with acorn, carnival, or sugar pumpkin. Try mixing it up and test out a new variety!

How do I join in on A Pinch of Pumpkin? (+ giveaway!)

1. Sign up by filling out the form below. You’ll get the new recipes and tutorials direct to your inbox every Friday when they publish so you can try your hand at them on the weekend.

You’ll also receive a copy of my new FREE guide The Little Book of Pumpkin, which will help you identify and correctly use the six most common varieties of eating pumpkin. If you’re one of those people who thinks pumpkin is tasteless, I’m willing to bet money you’ve been using the wrong variety! This guide will help you figure out which ones to eat and which kind you MUST avoid at all costs! There are also two EXCLUSIVE bonus recipes in the guide that aren’t available anywhere else.

2. Make any pumpkin or winter squash recipe from NSK! Personally, I’d start with this Roasted Pumpkin Soup! So simple and so flavourful!

3. Follow along on Instagram! I’ll be sharing video tutorials and other pumpkiny fun things from now until the end of October.

4. And finally, SHARE your creations! Any time you make a NSK pumpkin recipe, snap a pic of your masterpiece and post it to your Instagram Stories or your main Instagram feed, tagging @naturallysweet_kitchen, for a chance to win a £100 Amazon gift card! Enter as many times as you’d like between now and October 30th, 2020, trying a new recipe with each entry.

New to cooking with pumpkin?

Download your free copy of The Little Book of Pumpkin and learn how to identify and correctly use the 6 most common varieties of pumpkin to avoid bland, fibrous dishes.

Includes two exclusive BONUS recipes!

By subscribing you agree to our privacy policy

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  1. Hi Amanda, love the fact that you’ve used apples to give a little sweetness to this soup. I’ll definitely try this version next time I make pumpkin soup! Thanks for sharing.

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