Soup isn’t *always* the biggest crowd-pleaser with kids, especially picky ones! I’ve found through the years that my picky eaters don’t really like chunky textured soups or soups with obvious vegetables floating around in them. They do better with a pureed-type soup, like tomato basil soup or this super simple, creamy pumpkin soup recipe! 

But don’t be fooled! Just because something is simple doesn’t mean it’s not nutritious. This meal may look unassuming, but it’s actually got a ton of important nutrients, vitamins, and minerals all in a comforting bowl of warm soup. The flavors are delicate, the texture is picky-eater approved, and I think your whole family will love this creamy homemade pumpkin soup.

P.S. – if you don’t have my favorite kid-friendly bowls, what are you waiting for? The silicone sleeve means they are prepared for accidents, plus they are plastic-free, and dishwasher safe!

Creamy Pumpkin Soup

This pumpkin soup is meant to be both a win for mom (or whoever’s cooking!) and a win for the whole family. Before you think I’m going to have you carving up and roasting an actual fresh pumpkin, please know that the pumpkin in this recipe is CANNED. I am such a huge fan of a simple swap that allows dinner to come together faster and me to minimize the time I spend prepping food. (I calculated my time in the kitchen last week, and let’s just say it amounted to almost another part-time job). 

You can expect this recipe to be minimal on the ingredients/prep front, and heavy on the satisfaction scale.

Is Pumpkin Soup Healthy For Kids?

Oh, yeah! Pumpkin soup is a great option for kids and adults alike. Orange/red foods like pumpkin, carrots, kabocha squash, butternut squash, bell peppers, etc, are high in a nutrient called beta-carotene. Beta-carotene gets converted to vitamin A in the body, and has all sorts of health-promoting benefits, from vision health to immunity. Pumpkin is also a great source of fiber, which helps promote regularity and fight constipation. 

You can even sneak in some protein by swapping half of your water-based broth with a bone broth! 

What Type Of Pumpkin Is Best For Soup

If you want to buy and roast your own fresh pumpkin for this soup, by all means, go for it! Roasted pumpkin is delicious! But I have a feeling the vast majority of us are looking for something that’s a little less effort in this stage of life. Canned pumpkin works great in this recipe. Not only is it simple, it’s also available year round when pumpkins may not be on the shelves! 

Nutritionally, canned pumpkin is great, so you don’t need to worry about it being a sacrifice. It’s simply a prep shortcut!

How To Prepare Pumpkin For Soup

Buy a can of pumpkin puree. 

Make sure you are buying 100% canned pumpkin, not pumpkin pie filling. They sometimes look the same on the shelf, but canned pumpkin should only have one ingredient, whereas pumpkin pie filling will be loaded with sugar and other ingredients that would not be what you’re looking for in this soup!

Open the can of pumpkin puree. 

Dump in the can of pumpkin!

It’s that simple!!

What Is The Best Creamy Pumpkin Soup Recipe?

Ingredients

• 1 Tbsp olive oil
• 2 garlic gloves, minced
• 1 medium white or yellow onion, chopped
• 2 cans pumpkin puree (not pumpkin pie filling!!)
• 2.5 cups vegetable broth (can sub chicken broth or ½ bone broth with whatever broth you choose)
• ¾ cup unsweetened coconut cream (can also sub full-fat coconut milk or ½ cup heavy cream)
• ½ tsp pumpkin pie spice
• 1 tsp salt (may need more depending on what broth you use) 
• a sprinkle of ground black pepper

Optional: shredded cheddar cheese on top. I like the salty constrast a little bit of sharp cheddar cheese brings to this soup! 

Also, I found this soup subtly sweet as is, but if you’d like it a little on the sweeter side, feel free to add a tablespoon or two of maple syrup or brown sugar. 

Instructions 

FAQ: What are these kid-friendly bowls you are using?

I absolutely LOVE these bowls! We use them for everything from breakfast to dinner. I find porcelain to be the best dishware material. And they even have a suction sleeve option for toddlers!

Picky Eater Tips

My picky eaters definitely prefer not to see or feel chunks of onion floating around, so I have the best luck blending this in my actual blender. If you don’t mind a little texture, you can totally leave it as-is, or you can use the immersion blender for a smoother (but maybe not completely pureed) texture.

Also I offered some bread on the side for dipping! Bread is a safe food for many picky eaters, and dipping in some crusty bread may be a great way to get them to interact with the soup. Breadsticks also work! 

More Pumpkin Recipes You’ll Love 

If you’re a pumpkin lover like me (or if you’re finding this post in October and looking for some fun, thematic meals, I’ve got you covered!). I’ve got pumpkin pie yogurt, healthy pumpkin pancakes, and pumpkin baked oatmeal bars to scratch the itch! 

Pumpkin-palooza

GFGluten FreePEPicky-Eater FriendlyNFNut FreeVVegetarian

Pumpkin Pie Yogurt

GFGluten FreePEPicky-Eater FriendlyNFNut FreeDFDairy FreeVVegetarian

Healthy Pumpkin Pancakes

GFGluten FreePEPicky-Eater FriendlyNFNut FreeDFDairy FreeVVegetarian

Pumpkin Baked Oatmeal Bars

Soup Season Forever!

I hope this easy pumpkin soup recipe fits the bill for a comforting, nutritious weeknight meal in your fall/winter arsenal. The whole meal only takes about 15 minutes, and my family even got some leftovers out of it!