a bowl of creamy pumpkin soup topped with pumpkin seeds and chopped bacon pieces
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Creamy Pumpkin Soup

This thick and creamy pumpkin soup is simple to make using canned pumpkin puree with just a hint of heat! A simple recipe with delicious results.
Prep Time5 mins
Cook Time50 mins
Total Time55 mins
Course: Soup
Cuisine: American
Keyword: recipe, pumpkin, puree, blended, bacon, lactose-free, apple, cider, starter
Servings: 6 Servings
Calories: 299kcal
Author: Lisa Johnson



  • 1 Tablespoon olive oil
  • 1 large yellow onion diced
  • 2 cloves garlic minced
  • 1/2 teaspoon ground chipotle pepper
  • 1/2 teaspoon ground black pepper
  • 1 teaspoon sea salt
  • 29 ounces solid-pack pumpkin 2 - 14.5 ounce cans, not pumpkin pie filling
  • 4 cups chicken stock
  • 3/4 cup apple cider
  • 1/2 cup full-fat coconut milk the kind in a can, shaken
  • 6 Tablespoons Greek yogurt or sour cream to garnish - omit for dairy-free
  • 3 slices uncured bacon thick-sliced, cooked and crumbled
  • 1/2 cup toasted pumpkin seeds


  • Heat olive oil in a large pot or Dutch oven over medium heat. Add the chopped onions and cook until translucent, about 5 minutes. Add the garlic and cook for one additional minute.
  • Next add the salt, pepper, and chipotle powder, and stir to combine.
  • Add the pumpkin, stock, and apple cider. Cover, reduce heat, and simmer for 45 to 60 minutes.
  • Remove from heat and whisk in the heavy cream/coconut milk. Puree soup in a blender or strain to remove onions.
  • Garnish with sour cream/Greek yogurt, bacon crumbles, and pumpkin seeds.


Calories: 299kcal | Carbohydrates: 26g | Protein: 12g | Fat: 18g | Saturated Fat: 7g | Cholesterol: 13mg | Sodium: 734mg | Potassium: 678mg | Fiber: 5g | Sugar: 12g | Vitamin A: 21374IU | Vitamin C: 9mg | Calcium: 75mg | Iron: 4mg