Paleo Cream of Pumpkin Soup

TinaTsaiPosted by

I love creamy pumpkin soup.  Fall is the perfect season for it (but so is really any other season)!  Here’s a paleo version of a cream of pumpkin soup that you can make with pumpkin puree.  One of my fave things about it is probably that it is also easy to make… and delicious!


  • 1 small onion, chopped
  • 1 clove garlic, chopped
  • 2 cups broth of your choice (ex: chicken, vegetable, bone broth, etc)
  • 1 can of pumpkin puree (or 15 oz of homemade pumpkin puree)
  • 1 can of coconut milk (13.5 oz)
  • 4 tbsp butter (or coconut oil for no dairy)
  • 1/2 tsp allspice
  • 1/2 tsp nutmeg
  • 1/2 tsp cinnamon
  • Salt and pepper, as desired

By the way, you don’t have to use canned pumpkin puree for this recipe (I was just trying to keep things simple and had an organic can of pumpkin puree at the time), you can make your own pumpkin puree if you would like!  Here’s how to make your own.


1.  Heat up a large saucepan and start melting your butter (or coconut oil if you opted for 100% dairy free version).

2.  Once it’s all melted and sizzling, add your chopped onion and garlic.  Cook until the onion is transparent.

3.  Add broth, salt, and pepper.   Stir well.

4.  Once the soup is boiling, lower the heat (to low) and add the pumpkin puree, coconut milk, and the spices (cinnamon, nutmeg, allspice).  Stir well.  (Btw, if you’re wondering what you should do with the rest of the pumpkin puree, you can try making this pumpkin cake dessert in the microwave!)

5.  Cook for another 5 minutes and you should be set!

6.  For an extra touch of prettiness, after you transfer the soup in to individual bowls, I poured some coconut milk on a spoon and drizzled it over the soup along with some more ground pepper!

Paleo Cream of Pumpkin Soup


  1. I used 1tbsp coconut oil and 1tbsp butter. The flavor was nice. I think I’ll puree the whole thing to make it more velvety.

    1. Hahaha, nice catch. I forgot to mention to use Coconut oil instead of butter if you would like it dairy free! I’ll add that. Thanks!

      1. Thank you for the update. I have some pretty serious digestive issues when it comes to dairy, so I get rather defensive about the topic sometimes. It seems that to many people butter is not considered dairy, which can really create some issues.

        1. No problem! I didn’t mean to be misleading. I know what you mean about people forgetting butter is considered dairy because I forget from time to time, being semi-lactose intolerant, my body doesn’t like straight up milk, but is actually fine with butter. Sorry to be confusing!

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