65 Calorie Pumpkin Soup
This pumpkin soup is made with canned pumpkin, nonfat milk, and a few basic seasonings. It has a smooth, creamy texture without heavy cream or butter. Everything cooks in one pot and takes about 20 minutes from start to finish.
Nutrition values are estimates and may vary depending on ingredients and brands.
Why You’ll Love This Recipe
- Uses canned pumpkin, so there’s no peeling, chopping, or roasting.
- Made with canned pumpkin, milk, and basic pantry seasonings.
- No heavy cream, butter, oil, or broth needed.
- Everything cooks in one pot.
- Ready in about 20 minutes.
Ingredients
- 1 can (15 oz / 425 g) pumpkin puree (not pumpkin pie filling)
- ½ cup (120 ml) water
- 1 cup (240 ml) nonfat milk
- 1 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1/4 teaspoon ground nutmeg
- ½ teaspoon smoked paprika
- Salt and black pepper, to taste
How to Make It
- Combine the ingredients. Add the pumpkin puree and water to a medium saucepan over medium heat. Whisk until smooth.
- Add the seasonings. Stir in the onion powder, garlic powder, nutmeg, and smoked paprika.
- Simmer the soup. Bring to a gentle simmer and cook for 8–10 minutes, stirring occasionally.
- Make it creamy. Reduce the heat to low and gradually stir in the nonfat milk until fully combined.
- Heat through. Cook for another 2–3 minutes, stirring occasionally. Avoid a rapid boil.
- Season and serve. Add salt and black pepper to taste. Serve warm.
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See What’s Inside →Illustrative image. Individual results may vary.
Tips & Substitutions
Adjust the thickness. For a thinner soup, add a little extra water until you reach your preferred consistency.
Try a different milk. Unsweetened almond milk works instead of nonfat milk. Keep in mind that the calories and protein content will change.
Add more seasoning. A small pinch of cinnamon or ground ginger works well with pumpkin. Add a little at a time and taste before adding more.
Don’t forget the salt. Since there’s no broth in this recipe, salt makes a noticeable difference. Start with a small amount and adjust before serving.
How to Make It More Filling
This soup works best as a starter or light snack since it’s low in protein and calories. Pair it with a protein-rich main dish like grilled chicken breast, baked fish, or a turkey sandwich on light bread. You could also add a side salad with lean protein to create a balanced, satisfying meal that stays within your calorie goals.
Storage
Let the soup cool before transferring it to an airtight container. Keep it in the refrigerator for 3–4 days.
Reheat on the stovetop over low heat or in the microwave, stirring occasionally. If the soup becomes too thick, add a little water or milk.
You can also freeze it for up to 2 months. The texture may change slightly because of the milk. Thaw in the refrigerator and stir well while reheating.
Frequently Asked Questions
Can I use fresh pumpkin instead of canned?
Yes. Use about 425 g of cooked, pureed pumpkin. Roast or steam the pumpkin until soft, then blend until smooth. Fresh pumpkin may contain more water than canned puree, so you might need to adjust the amount of liquid.
Why is my soup too watery?
If your soup seems thin, simmer it uncovered for a few extra minutes to reduce the liquid. You can also start with less water and add more gradually until you reach the consistency you prefer.
Can I make this dairy-free?
Yes. Replace the nonfat milk with unsweetened almond milk or another unsweetened plant-based milk. The texture and nutritional values will be slightly different.
Does this taste like pumpkin pie?
No. The onion powder, garlic powder, and smoked paprika give the soup a savory flavor, while the nutmeg adds a little warmth. If you accidentally bought pumpkin pie filling instead of plain pumpkin puree, it won’t work for this recipe since it already contains sugar and spices.
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