Healthy and savory Fall Feast Roasted Pumpkin Soup
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5 from 2 votes

Fall Feast Roasted Pumpkin Soup

This delicious, savory and flavorful Roasted Pumpkin Soup would be a great first course for Thanksgiving or as an easy, healthy, light meal all by itself.
Prep Time10 mins
Cook Time40 mins
Total Time50 mins
Course: Soup
Cuisine: American
Keyword: pumpkin soup recipes, fall soup recipes
Servings: 8 servings
Calories: 207kcal
Author: Sharon Rigsby


  • 1 whole pie pumpkin or about 2-1/2 cups of pumpkin
  • 2 Tbsp olive oil
  • 1 quart chicken stock
  • 1/2 cup heavy cream you can substitute half and half
  • 1/3 cup 100% pure maple syrup
  • 1/2 tsp nutmeg
  • 1 tsp cinnamon
  • 2 tsp kosher salt
  • creme fraiche for serving
  • roasted pumpkin seeds or pepitas for garnish


  • Preheat the oven to 350 degrees.
  • Cut the pumpkins in half and use a spoon to scrape out the fibers and the seeds. A serrated grapefruit spoon works great for this. Cut the halves into quarters and place them on a baking sheet.
  • Brush the inside of the pumpkins with olive oil and season with a little salt, cinnamon, and nutmeg.
  • Roast until the pumpkin is soft, about 30-45 minutes depending on the size of the pumpkin pieces.
  • Allow the pumpkins to cool slightly and then pull off the peel and put the flesh of the pumpkins into a medium size saucepan. Use a potato masher and mash the large chunks. Add the chicken stock and maple syrup and cook on medium until the mixture starts to simmer.
  • Turn down the heat and use an immersion blender to puree the mixture until it is smooth and velvety. You can use a regular blender if you don't have an immersion blender, but you may have to process it in batches.
  • Add the cream and a little more nutmeg and cinnamon and blend again to help the flavors come together. Taste and add additional salt, cinnamon or maple syrup if needed.
  • To serve the soup, ladle into a bowl and top with a small spoonful of creme fraiche and pumpkin seeds.




Calories: 207kcal | Carbohydrates: 25g | Protein: 5g | Fat: 11g | Saturated Fat: 4g | Cholesterol: 24mg | Sodium: 759mg | Potassium: 744mg | Fiber: 1g | Sugar: 15g | Vitamin A: 14691IU | Vitamin C: 16mg | Calcium: 67mg | Iron: 2mg