Paleo Pumpkin Soup

This delicious paleo pumpkin soup is perfect for anyone who feels like a flavor-packed paleo friendly soup.

Paleo Pumpkin Soup

Soup is usually super simple and is excellent as an appetizer, lunch or even for a paleo-friendly dinner. It just depends on what you feel like. You can keep the leftovers for a few days in the fridge, or you can freeze it so it will last even longer. Simply reheat whenever you need a delicious, healthy soup.

This soup recipe is pretty basic, so you might want to add a bit more to it depending on your preferences. In the cooking tips below I go through several variations that you can do on this recipe to get something a bit different.

You can use any type of pumpkin for this recipe, but for the best results, I highly recommend using butternut as it’s probably one of the best-tasting pumpkins around. One downside is that they can be quite a bit more expensive than something like a Kabocha pumpkin.

If you want to see how to do this paleo pumpkin soup recipe, then be sure to check out my video below. It takes you through all the steps you need to know to get this recipe prepared, cooked and ready to serve.

Paleo Pumpkin Soup Recipe

Prep time
20 Minutes
Cook time
50 Minutes
Total time
1 Hour & 10 Minutes


  • 1 onion, diced
  • 1 tsp garlic, crushed
  • 2 carrots, cubed
  • 6 cups pumpkin, cubed
  • 1 tsp cumin, ground
  • 1 tsp paprika
  • 2/3 cup coconut milk
  • 4 cups chicken stock


  1. Over medium heat, add either coconut oil or a paleo friendly cooking fat to a deep pot.
  2. Add the onion, garlic and cook for 2-3 minutes.
  3. Next, add the pumpkin, carrot and cook for a further 5 minutes.
  4. Add the chicken stock, cumin, paprika and bring to the boil.
  5. Once at the boil, reduce to a light simmer and cook for 30-40 minutes.
  6. Using either a stick blender or food processor, blend the mixture until it is smooth.
  7. Return to the saucepan & add the coconut milk.
  8. Heat the soup until it is hot again, season with salt & pepper.
  9. Serve & Enjoy.

Recipe Tips

  • If you’re using a food processor, then depending on the size of it, you will probably need to blend in batches. If you’re using a stick blender, then you’re able just to blend it in the pot.
  • Adding some apple is a great way to add a bit of sweetness to the soup, for this recipe I would add about one apple that’s been cored, peeled and diced. Alternatively, a natural unrefined sugar such as honey is a great way to sweeten the soup up a bit without drastically changing the flavor.
  • If you like a bit of spice, I recommend adding about one or two diced red chilies. I would add these at the same time when you add the onion to the pot in step two.
  • My last and probably the favorite variation on this recipe is the addition of some crispy bacon. I prefer nice crunchy bits of bacon in my soup so if you feel like doing this cook up some sliced bacon and add this after you have blitzed the soup.
  • If you need to cook this in bulk or want to have it cooking for a long time, then you can make delicious pumpkin soup in the slow cooker. Just make sure you add the coconut cream at the end otherwise it may split.

Nutritional Information

The nutritional information for this delicious pumpkin soup is below. Keep in mind this is an estimate and will change depending on any alterations you do on the recipe.

I hope this is handy enough for you to decide if this dish is ok for your diet.

Nutrition Facts
Serving Size: 365g (12.87 oz)
Servings Per Recipe: 8
Amount Per Serving
Calories 127 Calories from Fat 51.3
% Daily Value*
Total Fat 5.7g 9%
Saturated Fat 4.6g 23%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 406mg 17%
Total Carbohydrate 19.5g 7%
Dietary Fiber 6.6g 26%
Sugars 8.4g
Protein 3.2g 6%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

If you’re feeling like soup with a bit more meat in it, then you should check out the clean chicken soup where everything is made from complete scratch. If you’re just feeling like pumpkin soup but want some meat, then some crispy bacon always goes incredibly well with it.

If you have any variations that you would like to share for this paleo pumpkin soup, then feel free to leave me a comment below. If you do like this recipe and would love to stay up to date, then be sure to follow us on any of the major social networks.

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