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Healthy Pumpkin Soup Recipe for Fall

Soup season is among us! Fall is one of my favorite times of year because the weather becomes crisper and you can cozy up with a bowl of warm soup. Of course, this season would not be complete without homemade pumpkin soup to contribute to the overall feeling and aesthetic. Therefore, I am going to share with you the Mayo Clinic’s healthy pumpkin soup recipe for fall.

Healthy Pumpkin Soup Recipe for Fall 

healthy pumpkin soup recipe for fall


  • 3/4 cup water, divided
  • 1 small onion
  • 1 can (15 ounces) pumpkin puree
  • 2 cups unsalted vegetable broth
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1 cup fat-free milk
  • 1/8 teaspoon black pepper
  • 1 green onion, chopped


  1. Begin by heating 1/4 cup water over medium heat in a large saucepan. Add the onion and cook until tender, about 3 minutes.
  2. Next, add the remaining water, pumpkin, broth, cinnamon, and nutmeg. Bring this mixture to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Don’t boil.
  3. Lastly, ladle the soup into warmed bowls and garnish with black pepper and green onion tops. Serve immediately.

Note: If you’d rather make your own pumpkin puree, roast a small pie pumpkin and process the flesh in a blender or food processor.

Pumpkin Soup Nutrition 

This recipe makes 4 servings at 1 cup per serving. Each serving has 75 calories, 13g of carbs, 4g of fiber, 3g of protein, and only 1g of fat. It also contains 7g of sugar, all of which is natural.

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