Low-Calorie Pumpkin Soup


Pumpkin soup is a comforting and flavorful dish that captures the essence of autumn. However, traditional pumpkin soup recipes often contain heavy creams and butters that can quickly add up in calories. But fear not! You can still enjoy a delicious bowl of pumpkin soup without compromising your health goals. In this article, we will guide you through the process of making a creamy and low-calorie pumpkin soup that will warm your soul and nourish your body. Get ready to savor the flavors of fall guilt-free!


  • 2 cups pumpkin puree (canned or homemade)
  • 1 small onion, diced
  • 2 cloves of garlic, minced
  • 3 cups low-sodium vegetable broth
  • 1 cup unsweetened almond milk or low-fat milk
  • 1 teaspoon olive oil
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground nutmeg
  • Salt and pepper to taste
  • Optional toppings: toasted pumpkin seeds, a drizzle of plain Greek yogurt, or fresh herbs


  1. Heat the olive oil in a large pot over medium heat.
  2. Add the diced onion to the pot and sauté until it becomes translucent and slightly golden. Stir in the minced garlic and cook for another minute.
  3. Add the pumpkin puree, vegetable broth, cumin, ginger, nutmeg, salt, and pepper to the pot. Stir well to combine all the ingredients.
  4. Bring the mixture to a simmer and let it cook for about 10-15 minutes, allowing the flavors to meld together.
  5. Using an immersion blender or a regular blender, carefully puree the soup until smooth and creamy. If using a regular blender, blend the soup in batches to avoid overflow.
  6. Return the pureed soup to the pot and stir in the unsweetened almond milk or low-fat milk. Heat the soup over low heat, stirring occasionally, until it is heated through.
  7. Taste the soup and adjust the seasonings if needed. Add more salt, pepper, or spices to suit your preferences.
  8. Ladle the low-calorie pumpkin soup into bowls and garnish with optional toppings like toasted pumpkin seeds, a drizzle of plain Greek yogurt, or fresh herbs.
  9. Serve the soup warm and enjoy the comforting flavors of fall.

Tips for Success:

  • For added texture and flavor, consider adding roasted vegetables like carrots or sweet potatoes to the soup. Simply roast them in the oven until tender and blend them together with the pumpkin.
  • If you prefer a thinner consistency, you can add a little more vegetable broth or milk to the soup until it reaches your desired thickness.
  • Make a big batch of pumpkin soup and freeze individual portions for quick and convenient meals throughout the season.
  • Experiment with different spices and herbs to customize the flavor of your low-calorie pumpkin soup. Cinnamon, curry powder, or thyme can be delightful additions.


Indulging in a comforting bowl of pumpkin soup doesn’t have to come at the cost of your calorie goals. With this low-calorie pumpkin soup recipe, you can enjoy the creamy and nourishing flavors of fall without any guilt. By using wholesome ingredients and reducing the heavy creams and butters, you’ll create a satisfying soup that warms your soul and supports your wellness journey. So, gather your ingredients, follow the steps, and savor the goodness of this low-calorie pumpkin soup. It’s a delightful and guilt-free way to celebrate the flavors of the season.

5/5 - (11 votes)

Leave a Comment