Creamy Pumpkin Soup

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This Creamy Pumpkin Soup, made with fresh sugar pumpkin and ginger is the perfect cozy, fall soup made with Greek yogurt to thicken it!

This healthy, creamy Pumpkin Ginger Soup is the perfect cozy, fall soup made creamy without adding any cream. Instead, the vegetables and Greek yogurt thicken it!

Creamy Pumpkin Ginger Soup

This Creamy Pumpkin Ginger Soup is healthy, warm, and comforting. Plus, it is simple to make. Sugar pumpkins are roasted in the oven and then pureed with Greek yogurt, shallots, ginger, and sage, making this soup tastes just like fall. For a dairy-free, coconut-based twist that’s just as comforting, you’ll love my Healing Coconut Pumpkin Soup with Canned Pumpkin.

Why This Works

Gina @ Skinnytaste.com

I love making this soup after Halloween when I have so many pumpkins I don’t want to waste. Greek yogurt, is an excellent replacement for heavy cream or sour cream in soups. I also swirl some on top just before serving for some extra protein! Here’s why this works:

Healthy – Pumpkin is high in vitamins A and C. It’s also a good source of fiber, which helps keep you full longer.

Creamy with no cream – This soup gets its creaminess from yogurt, not heavy cream, which keeps the calorie count down while increasing protein.

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Serving Suggestions

You could serve this pumpkin soup with bread, like my Easy Garlic Cheddar Biscuits, a salad, or half a sandwich. It’d also be a great starter for dinner and would be perfect for serving at Thanksgiving. Or, serve it on its own as a light lunch. The fiber in pumpkin will help fill you up; plus, the Greek yogurt adds extra protein.

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This healthy, creamy Pumpkin Ginger Soup is the perfect cozy, fall soup made creamy without adding any cream. Instead, the vegetables and Greek yogurt thicken it!

What can I add to pumpkin soup for flavor?

Pumpkin doesn’t have a very strong flavor, so it’s the perfect base for adding your favorite herbs and spices. In this savory soup, I add thyme, sage, ginger, nutmeg, and shallots, a tasty fall combination. The chives and pepitas are optional, but I recommend adding them. They enhance the soup’s texture, giving it a little crunch.

What is an immersion blender?

An immersion blender is a handheld blender that is super convenient for pureeing soups. With an immersion blender, you don’t have to transfer the soup from the stove into another appliance to blend it. I use this Cuisinart immersion blender (affil link), which I love. If you don’t have an immersion blender, no worries – you can still make this pumpkin soup! Just transfer the soup in small batches into a blender and blend until smooth.

Variations:

You can swap the pumpkin for butternut or acorn squash.

This healthy, creamy Pumpkin Ginger Soup is the perfect cozy, fall soup made creamy without adding any cream. Instead, the vegetables and Greek yogurt thicken it!
This healthy, creamy Pumpkin Ginger Soup is the perfect cozy, fall soup made creamy without adding any cream. Instead, the vegetables and Greek yogurt thicken it!

More Pumpkin Recipes You Will Love:

  • Pumpkin Mac and Cheese with Roasted Veggies
  • Turkey Pumpkin Chili Recipe
  • Smoky BBQ Spiced Roasted Pumpkin Seeds
  • Cheesy Baked Pumpkin Pasta
  • Pumpkin Baked Oatmeal with Bananas
Skinnytaste High Protein cookbook protein

Pumpkin Soup

4
Cals:145
Protein:3.5
Carbs:16
Fat:8
Fiber:3.5
This creamy Pumpkin Ginger Soup is made with fresh pumpkin, ginger, warm spices, and Greek yogurt for a protein boost — no cream needed! It’s cozy, nourishing, and full of fall flavor in every spoonful.
Course: Brunch, Dinner, Lunch
Cuisine: American
Prep: 5 minutes mins
Cook: 1 hour hr 5 minutes mins
Total: 1 hour hr 10 minutes mins

WW Points

Yield: 4 servings
Serving Size: 1 -1/2 cups

Ingredients

  • 3-pound sugar pumpkin, halved, seeded, and quartered
  • 6 fresh thyme sprigs
  • 1 1/2 tablespoons olive oil
  • 1 teaspoon Kosher salt
  • freshly ground black pepper , to taste
  • 1 tablespoon butter
  • 2 large shallots , chopped
  • 3 cups vegetable broth , or chicken broth, plus more if needed
  • 1 tablespoon fresh grated ginger
  • 3 fresh sage leaves , chopped
  • 1/8 teaspoon fresh nutmeg , plus more for garnish
  • 1/4 cup 0% fat Stonyfield Greek plain yogurt
  • chopped chives , for garnish
  • pepitas , optional for garnish

Instructions

  • Preheat the oven to 400 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
  • Place the pumpkin and thyme on the prepared baking sheet. Drizzle with the olive oil and season with 1/4 teaspoon salt and pepper. Gently toss to combine and arrange in a single layer.
  • Roast for 60 to 65 minutes, stirring halfway through, until the pumpkin is fork-tender.
  • Let cool, and then remove the peel from the pumpkin.
  • Meanwhile, heat the butter in a large stockpot or Dutch oven over medium heat.
  • Add the shallots and cook, stirring occasionally, until tender, 4 to 5 minutes. Stir in the pumpkin and ginger along with the broth and sage.
  • Season with 3/4 teaspoon salt and black pepper to taste. Bring to a boil, and then remove from heat.
  • Puree using an immersion blender until smooth. Add the Greek yogurt and blend.
  • Pour into 4 bowls.
  • Serve immediately, garnished with chives, plus more yogurt, pepitas, chives, and nutmeg, if desired.
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Nutrition

Serving: 1 -1/2 cups, Calories: 145 kcal, Carbohydrates: 16 g, Protein: 3.5 g, Fat: 8 g, Saturated Fat: 2.5 g, Cholesterol: 8 mg, Sodium: 926 mg, Fiber: 3.5 g, Sugar: 7.5 g
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