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Simple Pumpkin Soup Recipe with Greek Yogurt

Julie Wunder
This simple pumpkin soup recipe will warm your heart on a fall day! It is easy enough to make for an evening meal and vegetarian, but rich enough for the holiday table. My easy healthy Pumpkin Soup uses greek yogurt to bring rich flavor and protein to savory bowl of goodness.
Prep Time 5 mins
Cook Time 25 mins
Total Time 30 mins
Course Soup
Cuisine American
Servings 4
Calories 188 kcal


  • 1 tablespoon olive oil
  • 1 small sweet onion, minced
  • 1 teaspoon minced garlic
  • 2 15 oz cans pumpkin puree, not pumpkin pie mix
  • 1 quart low sodium vegetable broth
  • 3 tablespoon maple syrup
  • ¼ teaspoon ground ginger
  • ¼ teaspoon ground nutmeg
  • ½ teaspoon ground cinnamon
  • 1 teaspoon salt
  • ½ teaspoon pepper
  • ½ cup plain Greek yogurt, can use 0%
  • Garnish: toasted pumpkin seeds


  • Sauté the onion in the olive oil over medium heat. Be careful not to burn. Cook until translucent about 3 minutes.
  • Add the garlic. Cook for an additional minute. Do not brown or burn. Season the onions and garlic with a pinch of the salt and pepper.
  • Add the pumpkin puree, vegetable broth, maple syrup, ginger, nutmeg cinnamon, salt and pepper to the pot. Bring the soup to a boil and then reduce to a simmer. Cook for 20 minutes.
  • Remove the soup from the heat and stir in the Greek yogurt.
  • Blend soup using an immersion blender or in batches in the regular blender.
  • Served with sweetened or spiced pumpkin seeds.


If you don't use low sodium broth, start off with less salt. Adjust to taste.
I found pumpkin spice pumpkin seeds at Trader Joes. They work perfect for the soup!


Calories: 188kcalCarbohydrates: 34gProtein: 6gFat: 4gSaturated Fat: 1gTrans Fat: 1gCholesterol: 1mgSodium: 604mgPotassium: 557mgFiber: 8gSugar: 19gVitamin A: 33094IUVitamin C: 11mgCalcium: 111mgIron: 3mg
Tried this recipe?Mention @Julie_Wunder or tag #RunninginaSkirt!