Go Back
+ servings
Print Pin
5 from 3 votes

Healthy Creamy Pumpkin Soup Recipe

This is a healthy and creamy pumpkin soup recipe prepared with yogurt and loaded with antioxidants and vitamins. It is quick, low carb, and gluten-free!
Course:Main Course
Keywords:best pumpkin soup recipe, creamy pumpkin soup, creamy pumpkin soup recipe, easy pumpkin soup, healthy pumpkin soup, keto pumpkin soup, pumpkin soup, savory pumpkin soup
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 4
Calories137.16 kcal
Cost $ 1.00 per person


  • pot
  • blender


  • 1 tablespoon olive oil plus more for drizzling
  • 2 tablespoons butter
  • 1 small yellow onion chopped
  • 1-1/2 pounds pumpkin seeded, peeled, and cut into cubes (pumpkin can be precooked or raw)
  • Salt and freshly ground black pepper to taste
  • 3 cups vegetable or chicken broth
  • 1/2 cup plain yogurt or heavy cream I used Greek yogurt to add acidity to the soup
  • Freshly grated Parmesan cheese


  • Heat a medium pot over medium heat, add the oil and butter. When butter melts, sweat the onion and then add the pumpkin. Saute for a couple of minutes. Add salt, pepper, and the vegetable broth, and then cook on medium-high heat for about 5 minutes (or until the pumpkin is fork tender, if starting from raw).
  • In a blender, puree the pumpkin mixture until creamy. Return mixture to the pot and let cook over medium heat for 5 additional minutes. Add the yogurt or heavy cream, and cook for an additional minute.
  • Remove the soup from the heat. Serve immediately, topping with a drizzle of olive oil and Parmesan cheese. Enjoy!

Recipe Notes

Refrigerate leftovers for up to 3 days. Freeze for up to 3 months!


Calories: 137.16kcal | Carbohydrates: 9.64g | Protein: 3.75g | Fat: 9.83g | Saturated Fat: 4.46g | Cholesterol: 16.69mg | Sodium: 768.3mg | Potassium: 232.93mg | Fiber: 0.75g | Sugar: 5.36g | Vitamin A: 5393.51IU | Vitamin C: 7.14mg | Calcium: 51.29mg | Iron: 0.51mg
DID YOU MAKE THIS RECIPE?Comment and rate the recipe. Also follow us on Pinterest at @easyanddelish for more delish recipes.