Cream Of Pumpkin Soup | Easy & Healthy Fall Recipe

Cream of Pumpkin Soup

Serves: 6


  • 1 Tbsp. Olive Oil
  • ½ Onion, chopped
  • 1-2 Tbsp. fresh ginger, grated
  • 3 Garlic cloves, minced
  • 20 ounces pumpkin puree
  • 4 cups chicken broth
  • 3/4 cup 2% plain Greek yogurt
  • 4 ounces of unsweetened almond milk
  • ½ Tbsp. of cumin
  • ½ Tbsp. cinnamon
  • 1 tsp. of cayenne
  • 1 tsp. of nutmeg
  • ¼ cup brown sugar substitute, such as Lakanto
  • Sea salt and pepper, to taste


  1. In a stock pot or similar sized pot, heat the oil on medium heat and stir in the onion and garlic. Sauté this until soft.
  2. Add the pumpkin puree and the broth to the pot and any desired seasonings. Bring this to a boil and then lower the heat to simmer for an additional 25-30 minutes without a lid.
  3. For this next step we will need to blend the ingredients together. You can use an immersion blender to do so. Please be careful as the soup can be hot. Also, this works best if you divide up the soup to complete this step.
  4. Transfer the soup back to the pot and simmer for another 20 minutes. Stir in the Greek yogurt, almond milk, Lakanto, and season as needed. Simmer for another five minutes. Do not allow your soup to boil. Serve immediately.

Calories: 96 | Total Carbohydrates: 8g | Dietary Fiber: 3g | Protein: 4.5g | Fat: 3.5g

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