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October sneaks up on me. Before I’ve realized it’s happened, the initial “not yet!” bristling I felt towards pumpkin-spiced everything when it first appeared at the grocery store has yielded to a strong hankering for all things cozy and autumn and yes, pumpkin. If you are feeling the fall love too, then this Vegan Pumpkin Soup is exactly the recipe for you.

Healthy and easy vegan pumpkin soup recipe served in bowls with pumpkin seeds and pomegranates

When we think of pumpkin recipes, baked goods like Almond Flour Pumpkin Muffins and Vegan Pumpkin Bread and desserts like Pumpkin Sheet Cake and Vegan Pumpkin Pie are often the first that come to mind (a certain celebrity beverage notwithstanding).

Pumpkin, however, is absolutely fantastic in savory recipes too (just see this list of Healthy Pumpkin Recipes for proof). Pumpkin is mild, healthy, and the fact that it can be purchased in convenient, ready-to-go cans means that it is one of the quickest ingredients you can use to create easy, nutritious meals.

Last year, I made my first foray into using canned pumpkin to make pumpkin soup with this warming Pumpkin Curry Soup, and it became one of my go-to fast fall and winter dinners. From there, I snuck canned pumpkin into Instant Pot Paleo Chili (OMG! So good!).

For today’s recipe, I was craving pumpkin at its purest. October has stolen my fancy (and appetite).

This easy pumpkin soup recipe is fall flavor at its most classic. It’s made with a touch of maple syrup, warm spices, and will remind you of harvests, holiday tables, and the beauty of seeing leaves turn crimson against a crisp, blue October sky.

Despite its dairy-free status, this soup is velvety and creamy. I used one of my favorite healthy soup hacks to give it richness and body, without the need for a speck of cream. I even made this vegan pumpkin soup without coconut milk! You can use almond milk (or any milk you have on hand).

Ready for an unabashedly autumn, pumpkin-tastic soup to take you into October with aplomb? Let’s make Vegan Pumpkin Soup!

Healthy vegan pumpkin soup recipe using canned pumpkin served in bowls

How to Make the Best Vegan Pumpkin Soup (EASY AND HEALTHY!)

Pumpkin is mild on its own, making it a fantastic canvas. The below ingredients are a quintessential, cozy way to add flavor to pumpkin soup.

The Ingredients

  • Canned Pumpkin. Making vegan pumpkin soup using canned pumpkin is a fabulous weeknight dinner shortcut. There’s honestly no need to roast a whole pumpkin to make it. Canned pumpkin soup is nutritious, silky, and makes it possible to get this healthy pumpkin soup on the table, pronto. (I also used it in delicious Pumpkin Chili.)
  • Maple Syrup. Pumpkin and maple are a dream team of fall flavor! The maple syrup gives this soup a hint of sweetness and balance. For the best flavor, be sure to use pure maple syrup and not imitation maple syrup.
  • Nutmeg, Cumin, and Coriander. What would pumpkin be without its spice counterparts? Each of these spices complements the pumpkin and adds a cozy warmth to every bite.
  • Almond Milk. You’ll never guess that there’s almond milk in this soup instead of creamy or coconut milk. If you don’t have almond milk, you can use any milk you have on hand.
  • Cauliflower. Surprise! Cauliflower gives this soup thickness and body, but you won’t be able to taste it. It’s a trick I use in both this Instant Pot Broccoli Cheese Soup and this Instant Pot Carrot Soup, and I’m hooked. Plus, the extra fiber and nutrients in cauliflower make this pumpkin soup even more healthy for you.
  • Almond Butter. Another surprise star soup ingredient. Almond butter gives the soup the touch of richness it needs and provides healthy fats; the flavor is mild, so it won’t stand out, and it makes the pumpkin soup more satisfying.
  • Vegetable Broth. I recommend low sodium, so that you can better control the amount of salt.

The Directions

  1. First, grab your Dutch oven (or a similar big, sturdy pot) and saute the cauliflower, onion, salt, and pepper. Once they’re softened, stir in the garlic and additional spices for about 30 seconds. (This is when the good smells start!)
    Cauliflower in a skillet used to make healthy and easy vegan pumpkin soup recipe
  2. Next, add in the broth, pumpkin, maple syrup, and almond butter. Bring it all to a simmer and cook until the cauliflower is softened. Now, stir in your almond milk. Almost done!
  3. To puree the soup, use either an immersion blender or transfer small amounts to a blender (hot liquids splatter; only fill your blender about halfway). Afterwards, return the pureed soup back to your pot. Canned healthy vegan pumpkin soup in a bowl made without coconut milk
  4. Lastly, garnish your soup with pumpkin seeds, chopped fresh parsley, pomegranate seeds, or any other toppings you desire (I’ve listed tons of great options below). Serve hot, and prepare to be transported to a cozy, fall wonderland!

Toppings and Dishes That Go Well With Pumpkin Soup

  • Toppings. This soup has a topping option for every taste bud! Toasted pumpkin seeds, pomegranate seeds, a swirl of coconut cream, Greek yogurt (or dairy free yogurt to keep it vegan), or a drizzle of tahini or maple syrup would all be incredibly tasty options. For the non vegetarians/vegans that might need to be tricked into a vegan soup, it’s also amazing with crispy Baked Bacon (the best way to prepare bacon!) crumbled over the top.
  • Salad. For a light and fresh option, serve this hearty soup with a green salad. Winter Salad With Kale, Anytime Arugula Salad, Winter Slaw, and Broccoli Cranberry Salad would all pair nicely.
  • Bread. I will always be a fan of sopping up yummy soups with bread. Try this Crock Pot Bread or a crusty loaf from your local bakery.
  • Roasted Vegetables. Roasted vegetables are a wonderful complement this soup. Try these Roasted Brussels Sprouts With Garlic or Roasted Zucchini.
  • Sandwich. The always popular restaurant-style soup and sandwich combo! Serve a bowl of vegan soup alongside this Apple Grilled Cheese with Turkey (omit the turkey to make it vegetarian; for a vegan option, you could use your favorite dairy-free cheese alternative).

Dietary Notes & Recipe Tips

  • Paleo Pumpkin Soup: No recipe changes needed! As written this soup is paleo, gluten free, and dairy free.
  • Whole30 Pumpkin Soup. Omit the maple syrup. Add 2 tablespoons additional almond butter for more flavor.
  • Classic Pumpkin Soup. If you do not need the pumpkin soup to be vegan, you can use any kind of milk for the almond milk. Check out my classic Pumpkin Soup Recipe!

Easy and healthy vegan pumpkin soup served in bowls and made using canned pumpkin

Recommended Tools to Make Vegan Pumpkin Soup

  • Immersion blender: it makes pureeing soups like this one easier (and safer) than transferring the piping hot soup mixture to a blender or food processor in batches.
  • If you prefer a food processor, or are in the market for a new one, I have used and loved this one for almost ten years.
  • This is my latest blender and, it was worth the splurge! (I bought a refurbished one).

Healthy and easy vegan pumpkin soup in a bowl and made without coconut milk

Be sure to bookmark this Vegan Pumpkin Soup for your holiday table. Since it’s dairy free, gluten free, and vegan, it’s perfect if you are hosting a gathering when you need to accommodate different dietary preferences (this Curry Lentil Soup is another great option).

And, whatever diet you do (or do not) follow, bookmark this easy, healthy pumpkin soup for your own enjoyment as well. It’s been one of my absolute favorite lunches as of late, and I suspect you’ll love it too.

If you try this recipe, please leave a comment below. It makes my heart so happy to hear from you!

Vegan Pumpkin Soup

4.97 from 27 votes
This healthy vegan pumpkin soup is rich, creamy, and has the perfect fall flavor. Canned pumpkin makes this recipe quick and easy!

Prep: 10 minutes
Cook: 25 minutes
Total: 35 minutes

Servings: 4 -6 Servings (about 6 cups)



  • Heat the oil in Dutch oven over medium heat. Add cauliflower, onion, salt, and pepper and cook until the onion is softened and translucent, about 5 minutes. Stir in garlic, cumin, coriander, and nutmeg and cook for 30 seconds, just until fragrant.
  • Stir in broth, pumpkin, maple syrup, and almond butter. With a wooden spoon, scrape up any browned bits that have stuck to the bottom of the pot. Bring to a boil. Reduce heat to a simmer and let cook until the cauliflower is softened, about 10 minutes. Stir in the almond milk.
  • With an immersion blender, puree the soup until very smooth. Alternatively, you can transfer it to a blender in batches to puree (be careful to fill your blender no more than about halfway; hot liquids will splatter). Return the pureed soup to the pot. Stir to heat through, then adjust consistency with additional broth as needed. Season with additional salt and pepper to taste. The amount of additional salt you need will vary based on the saltiness of your particular broth and almond butter. I added about 1/4 teaspoon additional salt. Garnish with pumpkin seeds, chopped fresh parsley, and pomegranate seeds as desired. Serve hot.


  • TO STORE: Store cooked vegan pumpkin soup in an airtight storage container for up to 1 week in the refrigerator. 
  • TO REHEAT: Place soup in a microwave-safe bowl and reheat gently in the microwave until warmed through. You can also reheat this soup on the stovetop over low heat.  
  • TO FREEZE: Transfer cooked soup to an airtight freezer-safe container and store in the freezer for up to 2 months. Let thaw overnight in the refrigerator before reheating. 


Serving: 1(of 4), about 1 1/2cupsCalories: 221kcalCarbohydrates: 25gProtein: 5gFat: 13gSaturated Fat: 7gSodium: 1124mgPotassium: 573mgFiber: 4gSugar: 15gVitamin A: 414IUVitamin C: 72mgCalcium: 165mgIron: 1mg

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Erin Clarke

Hi, I'm Erin Clarke, and I'm fearlessly dedicated to making healthy food that's affordable, easy-to-make, and best of all DELISH. I'm the author and recipe developer here at and of The Well Plated Cookbook. I adore both sweets and veggies, and I am on a mission to save you time and dishes. WELCOME!

Learn more about Erin

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  1. I just made this soup for lunch and it is so good!!!  It was easy  and quick to make ~ I’m definitely going to invest in an immersion blender but it wasn’t too bad blending small portions I’m my blender. I can’t eat dairy and it was such a treat to eat such a creamy tasting soup!  Sometimes soup leaves me wanting something else to eat but it was very filling. Thank you so much for sharing this recipe!!!5 stars

  2. I’ve tried the recipe, amazing flavour
    I personally like meat so I’ve added some meatballs and mini naan bread
    Definitely worth trying5 stars

  3. Just a beautiful soup! The texture is perfect. I made some this morning and plan to serve it for our lunch on this sunny autumn day.5 stars

  4. This is a really quick recipe and one of the best I’ve tried for vegan pumpkin soup. My kids absolutely loved this, thanks for sharing!5 stars

  5. Very much looking forward to trying this, just wondered how would you do it with fresh pumpkin as I have one lying around after Halloween?5 stars

    1. Hi Greg! You could try making your own pumpkin puree and using that in this recipe. If you decide to try it, I’d love to hear how it goes!

  6. THE flavor combination is perfection.  I will need to work on the texture but it’s so delicious and clean.  Can’t wait to share this!  5 stars

    1. I’m so happy to hear that this recipe was a hit, Erin! Thank you for taking the time to share this kind review!

  7. Absolutely loved this! I had some pumpkin in the fridge and wanted to use it so I roasted and pureed it before starting this recipe. I usually want something to top me up after a soup meal but this was filling! My family loved it and it will be making a few more appearances this winter. Thank you for sharing!5 stars

  8. Hi, I only have Justin’s honey almond butter,  Would the recipe still work? maybe i omit the maple syrup?

    thank you

    1. Hi Gabriela! I think it should work fine. To keep the soup from being too sweet, you may want to omit or reduce the amount of syrup based on your tastes. I hope you enjoy the recipe!

  9. Wow this soup is delicious and so easy to make. I actually saved some of the soup without pureeing it, for a little texture. Either way it’s fantastic!5 stars

  10. Superb flavor. I swirled in some coconut cream and topped it with pumpkin seeds, pomegranate seeds, and parsley. Enjoyed it for Halloween dinner. Thank you for a wonderful recipe that I will definitely make again, and again! I hope to have an immersion blender next time, though, because it was really a pain in my Vitamix!!5 stars

  11. LOVED this soup. SO FLAVORFUL. The unique ingredients work so well together…so quick and easy to make. Added a dash of pumpkin spice, too.5 stars

  12. This was easy to make. I doubled the recipe. The spices work really well together and what sets this recipe apart from other pumpkin soups is the cauliflower, this is a brilliant addition. I did not add almond milk because the consistency was too watery, after following the directions exactly. I had to simmer it much longer and add 3T cornstarch to get it to thicken, then it was perfect.5 stars

  13. Thank you for this devious recipe! I used peanut butter, less cauliflower (I didn’t have that much), and it still tasted great! Paired it with quinoa :)5 stars

  14. Don’t have almond butter–can leave it out or what does it add to the soup? I have homemade pumpkin puree and will make this soon.

  15. Made this for the first time last night! So easy and tasted delicious!! Best part is that I had ALL the ingredients already and didn’t have to make a special trip to the market! Perfect fall recipe!5 stars

  16. Absolutely outstanding soup. We puréed it with an immersion blender and the result was a very creamy, thick, and flavorful soup. I am definitely not a fan of cauliflower and yet this is one of my all time favorite soups.5 stars

  17. This is a fabulous recipe. I never realized that cauliflower can be used in recipes for creaminess. And I was hesitant to use cumin and coriander as I never liked them. But all the flavors totally worked and blended. It is becoming our family’s go-to recipe for easy comfort food. I was asked to make it for Thanksgiving. Sometimes if I’m having it as a meal, I’ll add extra protein to my serving by adding high protein unsweetened soy milk.5 stars

  18. Absolutely delicious! The soup was creamy and very satisfying. I just wish I had leftovers! I’ll make a larger amount next time.5 stars

  19. I have to do a liquid diet for awhike. This looks great! Can you enail me this recipe for easier access?

  20. worked out so well i doubled it for a party with 11 yummy and able to please the vegans and the meat eaters I added roasted kale and pumpkin seeds5 stars

  21. Thank you so much for sharing this wonderful recipe, it is a perfect autumn comfort that my family and I enjoyed very much. I adjusted the recipe for a couple of picky eaters – by substituting the coriander for chopped fresh rosemary, thyme, and sage and also added whole cumin seed. Thank you again!5 stars

  22. I had some frozen pumpkin pulp in my freezer. Found this recipe and thought … pumpkin and cauliflower and almond butter?? Intrigued, I decided to give it a try. I followed the recipe exactly except for the almond milk. I’m the only one plant based in my family and didn’t want to substitute regular milk so just left the milk out. To my surprise, I really love this soup! Can’t want to try it with the almond milk. Thanks!5 stars

    1. Hi Cindy! This recipe makes 4-6 servings or about 6 cups of soup. So you’d have to decide if that would be enough to fit your needs if doubling. Enjoy!