Pumpkin Soup Without Cream

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Pumpkin soup without cream is just as creamy, delicious, and rich as it is with cream. You might not believe it until you try it, but you don’t need to add cream to pumpkin soup for it to be smooth and silky.

» If you like this soup, you’re going to love this Instant Pot Caramelized Carrot Soup.

Pumpkin soup in a pumpkin with pumpkin seeds on top

Creamy pumpkin soup is a delicious choice, especially for holidays. It is easy to make, loaded with nutrients from pumpkin, and very tasteful. However, not everyone likes to add heavy cream to it. So, if you are looking for a pumpkin soup without cream, we have just the right recipe for you.

I’ve had pumpkin soup both ways and I’ve really come to believe that it doesn’t need cream at all. The pumpkin, when pureed well, turns very silky and cream on its own. But if you want to add something extra to make it a bit creamy without adding dairy, you can add coconut milk.

A spoon full of Pumpkin soup in a pumpkin with pumpkin seeds on top

Ingredients Breakdown

There aren’t too many ingredients that you’ll need to source to make this soup. During the fall, you’ll be able to use fresh pumpkin, which can be cooked in the oven or Instant Pot. If you’re not able to find it fresh, just use a can of pumpkin puree.

  • Pumpkin: The main ingredient of this soup is pumpkin. You can easily get it from any grocery store or farmers’ market. When buying a pumpkin, make sure it is free from bruises or cracks. It should be heavy than its size and should have a fresh orange color. Cut it in half, remove the seeds and peel it. Make sure you cut it into equal pieces for even cooking.
  • Olive oil: You will need olive oil for cooking. It is a healthy choice for oil. However, you cn use canola oil or any other cooking oil as well.
  • Onion: Finely chopped onions set the base for this soup. You can use white or red onions for this recipe. I prefer using white onions because of their savory flavor.
  • Garlic: Garlic adds a depth of flavor to this soup.
  • Chicken or vegetable broth: If you are making a vegan version, go for vegetable broth. If not, you can use chicken broth. It will add more flavor to this soup. Make sure you choose low sodium broth. You can also add vegetable or chicken bouillon in water. It will give the same tastes.
  • Seasonings: Salt and black pepper are enough to do the magic.
Raw pumpkin peeled and sliced

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How to Make Pumpkin Soup Without Cream?

Here is how you can make pumpkin soup without adding cream:

  • In a pot, add oil and place it on medium heat. Once the oil is hot, add chopped onions and sauté for a minute or two.
  • Add garlic and continue to sauté until fragrant.
  • Add diced pumpkins and cook for about five more minutes, stirring occasionally.
Raw pumpkin, onion and garlic in a pot
  • Now pour chicken or vegetable broth and season with salt and black pepper.
  • Stir and cover the pot with a lid. Reduce the heat to let it simmer for 15 minutes or until the pumpkin is tender.
  • Remove the pot from heat, and using a hand blender, blend until you get a creamy consistency.
Pumpkin soup being pureed with an immersion blender
  • Pour coconut milk and stir.
  • Serve the soup hot by garnishing it with roasted pumpkin seeds.

Frequently Asked Questions

Pumpkin soup in a pumpkin with pumpkin seeds on top

What can I replace coconut milk with?

If you don’t want to use coconut milk, you can add soy milk or Greek yogurt.

Can I use pre-made pumpkin puree instead of fresh pumpkin?

Yes, you can. If you are looking for a quick fix, adding pumpkin puree is a good choice.

Can I make pumpkin soup in an instant pot?

Yes, you can make pumpkin soup in an instant pot as well. In fact, it will cook faster than on a regular pot.


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Pumpkin soup in a pumpkin with pumpkin seeds on top

Pumpkin Soup Without Cream

Pumpkin soup without cream is just as creamy, delicious, and rich as it is with cream. You might not believe it until you try it, but you don't need to add cream to pumpkin soup for it to be smooth and silky.
5 from 11 votes
Print Pin Rate
Course: Soup
Cuisine: American
Keyword: Pumpkin
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 2 Servings
Calories: 276kcal
Author: Laura


  • 1 tablespoon olive oil
  • 1 onion finely chopped
  • 1 clove garlic minced
  • 1 small pumpkin peeled, deseeded and chopped into small chunks (about 2 lbs before peeling)
  • 2 cups chicken or vegetable broth 16 fl oz
  • 1 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • Roasted pumpkin seeds for garnish


  • Heat a large pot over medium-high heat, then add the olive oil. When hot, add the onion, garlic and pumpkin chunks. Saute for 5 minutes, stirring occasionally.
  • Add the broth, salt and pepper. Stir to combine. Cover with a lid and simmer on low for 15 minutes or until the pumpkin is fork tender.
  • Remove from heat and use a stick blender to puree the soup in the pot, until smooth and creamy, about 5 minutes. Don’t stop early, or it won’t be as silky smooth.
  • Serve with roasted pumpkin seeds for garnish.


Serve in a hollowed out pumpkin for extra effect.
Coconut milk can be substituted with Greek yogurt or soy milk, if desired.
If you must use canned pumpkin in place of fresh, you will need 2 cans of pumpkin puree.


Calories: 276kcal | Carbohydrates: 53g | Protein: 8g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 2112mg | Potassium: 2405mg | Fiber: 4g | Sugar: 23g | Vitamin A: 58393IU | Vitamin C: 66mg | Calcium: 161mg | Iron: 6mg

🥧 If you’re interested in more great recipes, I share all my favorite Instant Pot recipes over at A Pressure Cooker Kitchen, air fryer recipes at Air Fry Anytime, and cocktails and drinks at Savored Sips. Check it out today!

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Pumpkin soup in a pumpkin with pumpkin seeds on top

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