Pumpkin soup that’s creamy, rich, and flavorful without blowing your sodium budget? Yes, it’s possible! Whether you’re cozying up on a chilly fall night or planning a heart-healthy holiday menu, this Low Sodium Pumpkin Soup will hit the spot—and your taste buds will thank you.
Let’s talk pumpkin soup. It’s a must-have fall soup, perfect for sweater and sweatshirt weather when you’re in the mood for something warm and cozy. But most pumpkin soup recipes are sneaky sodium bombs, thanks to the broth, added salt, and canned goods. My Low Sodium Pumpkin Soup? It’s creamy without the guilt, flavorful without the overload, and so easy even the most kitchen-clumsy person could make it.
You can make this soup using a fresh pumpkin. But I wanted to bypass cutting, de-seeding, roasting, and pureeing the pumpkin, so I used canned pumpkin puree. It saves you the pumpkin prep work time, and the mess, (plus it’s a bit cheaper – time and cost) making the recipe super easy.
The low down on low sodium pumpkin soup
If you’re watching your sodium intake, pumpkin soup can be surprisingly tricky. A typical pumpkin soup recipe can pack in over 700 mg of sodium per serving— Ouch! My Low Sodium Pumpkin Soup comes in at just 28mg, making it a heart-healthy choice for anyone looking to cut back.
| Sodium Comparison | |
| Typical using Veggie stock per serving | 700+ mg |
| Typical using unsalted Veggie stock per serving | 61mg |
| Sodium per serving for this recipe using my vegetable stock recipe | 28mg |
| Calories per serving | 181 |
| Recipe makes (6) – 1 cups Servings | 1 cup |
Swapping out high-sodium broth for low-sodium vegetable stock and skipping the extra salt altogether is the key here. Instead, we rely on spices like cumin, ginger, and a pinch of cayenne to amp up the flavor. Plus, the natural sweetness of pumpkin and a touch of maple syrup gives it that perfect balance without adding sugar.
Ingredients
Unsalted vegetable broth: Keeps it heart-friendly while adding depth. Store-bought unsalted vegetable stock (75mg) brings the recipe to 61mg sodium per serving. But – using my recent low sodium vegetable stock recipe lowers the sodium to just 28mg per serving!
- Pumpkin purée: The star of the show—use canned for convenience or homemade if you’re feeling ambitious.
- Unsalted vegetable broth or check out my homemade veggie broth that will make it even lower!
- Onion & garlic: The flavor-building staples that make every soup better.
- Fresh thyme: A little herb for freshness.
- Maple syrup: Adds just a touch of sweetness to complement the pumpkin.
- Half & half cream: For that subtle creamy texture.
- Cumin, all-spice & cayenne: Earthy and spicy for a savory kick.
- Ground ginger: Adds warmth and a hint of zing.
Find the full printable recipe with specific ingredients and measurements below.
How to make low sodium pumpkin soup
1 – Sauté onion and garlic in olive oil until fragrant.
2 – Stir in pumpkin purée, spices, and fresh thyme.
3 – Cook for a few minutes, stirring frequently, till hot and wonderfully fragrant.
4 – Add the vegetable broth and let simmer. Blend for a smoother soup.
5 – Stir in maple syrup and cream. Blend for a smoother texture, if desired.
6 – Garnish with a drizzle of cream, cracked pepper, and optional toasted pumpkin seeds.
7 – During step 4 toast raw seeds in a dry non-stick till turning bronze and slightly popping.
Neat fact: I discovered the upside-down lid for this pot makes the perfect trivet.
Click to see the full printable recipe with specific instructions below.
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Recipe Variations
- Vegan Option: Swap half & half for coconut milk or almond milk.
- Protein Boost: Stir in cooked, shredded chicken or tofu.
- Spicier Version: Add an extra pinch of cayenne or crushed red pepper flakes.
- Herb Swap: Use rosemary or sage instead of thyme.
- Chunky Style: Skip the blender and leave the soup as-is for a rustic texture.
What to serve with low sodium pumpkin soup?
This broth is perfect comfort in a small bowl by itself or try these ideas to make it more filling.
- Bread: A crusty, warm low sodium artisan bread to soak up the creamy broth.
- Roasted Vegetables: Serve with roasted cauliflower and broccoli.
- Salad: Pair with a light romaine – spinach salad with a low sodium Italian dressing for balance.
- Appetizer: Use as a starter for Thanksgiving or any cozy fall meal.
How to store and reheat your leftovers
Store cooled soup in an airtight container in the fridge for up to 4 days. To reheat, warm gently on the stove over low heat, stirring frequently.
Can I freeze this pumpkin soup?
Yes! This soup freezes beautifully. Let it cool completely, then transfer to freezer-safe containers or bags. Freeze for up to 3 months. Thaw overnight in the fridge and reheat gently.
My tips for making this soup
- Avoid boiling after adding cream to keep the cream from separating.
- Be sure to taste and adjust spices when simmering after adding the liquid stock.
- Hand-milled cracked pepper instead of ground is perfect for a top garnish.
- Using chicken or beef stock is not recommended as you don’t want those flavors appearing in this soup.
- Chop the onion as fine as you can to avoid blending. For super smooth soup an immersion blender (paid link) is the best and easiest option. Otherwise, carefully use a stand blender.
A few other low sodium soups to enjoy!
Making this Low Sodium Pumpkin Soup Recipe is creamy, flavorful, easy to make and so worth it. If you try it, drop a comment below or share it on social. Feel free to like and follow me on my Facebook page and Pinterest for more tasty updates. Stay cozy, have fun, and enjoy!
Low Sodium Pumpkin Soup
Ingredients
- 2 15-ounce can pure pumpkin purée
- 4 cups unsalted vegetable stock (Kitchen Basics stock is 75mg sodium per cup)
or:
- 4 cups Low Sodium Vegetable Stock recipe (my option to replace store-bought ^^)
- 1 large yellow onion
- 2 tablespoons pre-miced garlic
- 1 bunch fresh thyme
- 2 tablespoons olive oil
- 3 tablespoons 100% pure maple syrup
- 4 tablespoons half & half cream (divided)
- 1/2 teaspoon freshly ground black pepper
- 1/4 teaspoon ground ginger
- 1/2 teaspoon ground cumin1
- 1/4 teaspoon cayenne pepper1
- 1/2 teaspoon ground allspice
Pumpkin seeds optional:
- 1 cup raw pumpkin seeds (toasted)
Preparation
- Prep the ingredients. Very finely chop 1 medium yellow onion. Finely grate 3 garlic cloves. Strip and pick the leaves from the fresh thyme until you have about 3 tablespoons.
- Heat 2 tablespoons olive oil in a medium saucepan pre-heated over medium heat until shimmering. Add the onion and garlic and cook until fragrant, 3 to 4 minutes.
- Add the pumpkin purée, thyme, ground cumin, ground black pepper, ground ginger, and cayenne pepper. Cook over medium-low until steaming and fragrant, about 5 minutes.
- Add the unsalted vegetable broth and cook, stirring occasionally, for about 10 minutes. The mixture should bubble slightly.
- Remove the pot from the heat. Add the maple syrup and half & half cream, and stir to combine. For a creamier – smooth soup, you can use an immersion blender or carefully transfer to a blender to purée until it reaches your desired texture. (Do not boil soup after adding cream or, cream will split).
- Season to taste with pepper and spices, stir through cream. Serve adding 1 tablespoon cream (drizzle on top), with cracked pepper. Toasted pumpkin seeds and chopped parsley or dill, for garnish for serving (optional)
Optional toasted pumpkin seeds:
- During step 4 – toast seeds in a dry pan till browned and slightly crackling. 4-5 minutes.
Notes ______________________________________________
- Add more cayenne towards the end of the simmering for a spicier taste.
- Recipe makes 6 – 1 cup servings
- The sodium level listed is for when using my vegetable broth at 28mg. Using store-bought vegetable broth is 61mg sodium.
- Using a chicken or beef broth is not recommended as you don’t really want those flavors in this soup.
Utensils & special ingredients used
I use, own and recommend these products and ingredients used in this recipe and I may earn commissions from qualifying purchases.
Nutrition
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. Please understand that not everyone’s sodium and dietary requirements are the same, therefore some recipes may be higher than you’re allowed.
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