Easy Pumpkin Soup Recipe

This low calorie pumpkin soup is sure to be a hit this fall season. Perfect for a starter or main, this recipe is quick enough for a simple weeknight dinner and perfect for potlucks and colder game-day gatherings. This creamy pumpkin soup recipe is going to be your new fall favorite!

While everyone is waiting for fall to come around for pumpkin spice, I’m here for the pumpkin soup! And this low-calorie, Weight Watcher friendly pumpkin soup recipe hits all the right fall flavors.

This easy pumpkin soup might be low calorie, but it is definitely full of flavor. Plus, you can easily add all sorts of toppings or add-ins to completely customize it to your tastes. Serve this delicious pumpkin soup as an easy family dinner or as the starter to a fancy holiday meal.

Why You’ll Love This Easy Pumpkin Soup Recipe

• Simple to make – this recipe is easy to make and comes together quickly in one pot with minimal prep time
• Weight Watcher friendly – this low calorie soup is perfect if you’re on WW and still want to enjoy creamy, delicious pumpkin soup
• Versatile – you can easily add and switch up toppings
• Creamy – without using any heavy cream or butter

Ingredients For Weight Watchers Pumpkin Soup

• Canned Pumpkin Puree – Not pumpkin pie filling. If you use that, your soup will taste like a pie. See the notes below on how to make a puree with fresh pumpkin. 
• Onion – This will be chopped. I use white or yellow onion for this recipe.
• Minced Garlic – You can use fresh garlic instead
• Salt and Black Pepper
• Dried Oregano – Make sure your dried herbs are within a year old for the best flavor.
• Johnny’s Seasoning Salt – Use this or your favorite seasoning salt.
• Great Northern Beans – Or you can use other soft, white beans. See the options below.
• Chicken Broth – Be sure to use your Weight Watchers app to scan for points on the broth.
• Jalapeno – This can be cooked in the soup or just sliced for toppings. I removed the seeds from mine.

How To Make Skinny Pumpkin Soup

Spray your Dutch oven with a nonstick spray and put it on a burner over low heat. If you are using an older version of preseasoned cast iron instead of enamel, you will want to make sure it is properly oiled. I love using enameled cast iron on the stove; clean-up is always a breeze.

Cut your onion and mince your garlic, as well as any herbs and spices you may want to add.

Saute until they are translucent in the Dutch oven.

In a strainer, drain your beans and then spray them to rinse. This will rinse off any extra juice from the canned beans and also help to reduce sodium.

When the onions and garlic are ready, add the pumpkin puree, broth, beans, and seasonings and stir everything together.

Bring all the ingredients to a boil and then reduce the heat and allow the soup to simmer for 15 minutes.

Remove your pan from the stove or to a burner turned off, and use your immersion blender until the soup is nice and creamy. I used a Kitchen Aid Immersion blender, you can also use a hot food safe food blender as well and do small amounts at a time. (Vitamix is a good one to use.)

Serve with any additional toppings, and enjoy! 

Tips & Tricks

• Be careful when blending hot soup, and be mindful of any splashback. 
• Blend until completely smooth to avoid chunks of onion.
• Use fresh roasted pumpkin purée instead of canned. See how below.
• Use vegetable broth instead of chicken for a vegan-friendly version.
• Use butternut squash or sweet potato for a variation of this recipe.

How To Make Fresh Pumpkin Puree

• Get two 4-5 pound pumpkins. 
• Wash the outsides of the pumpkin thoroughly.
• Cut them lengthwise.
• Scrape out the seeds until the insides are clean. 
• Place the pumpkin cut-side down on a baking sheet and roast at 375 F for an hour, or until soft and tender. 
• Let the roasted pumpkin cool and scrape away the pumpkin flesh from the rind. 
• Mash the roasted pumpkin with a potato masher or puree in the food processor.
• Each pumpkin should yield about two cups of puree. 
• Use the pumpkin puree as called for in any recipe.

How to Serve Pumpkin Soup

Serve your creamy pumpkin soup with any or all of the following toppings

• Sour Cream
• Nonfat Greek Yogurt – a great zero point option instead of sour cream
• Jalapeno slices 
• Chopped chives or scallions
• Toasted Pumpkin Seed Kernels (pepitas)
• Pumpernickel Croutons

WW Pumpkin Soup Weight Watchers Breakdown

This is one of my favorite parts of this fall comfort food. The whole thing is zero points! As long as you use a zero-point broth, nothing in the soup has points until you add toppings or dip into it.

Macros For Pumpkin Soup

The macros for this soup are 159 calories, 29 grams of carbs, 1 gram of fat, and 11 grams of protein when made following the recipe card.

I calculated this information using a third-party tool and are meant to be a helpful reference only. Actual values will vary based on the specific ingredients, brands, and portion sizes you use.

How to Store Leftover Pumpkin Soup

In the Fridge – Store any leftover soup in the refrigerator in an airtight container for up to 5 days. 

In the Freezer – Let the soup cool completely and freeze it in a freezer-safe container or bag, leaving at least an inch or two of space on top to allow for expansion as it freezes. Stored like this, the soup should last a good 5-6 weeks.

Storing leftovers properly requires the right tools! My preferred storage method is if the leftovers can be sealed in a food saver. If not, then an air-tight container or Ziploc bag for the fridge is the way I go. The airtight container or a freezer Ziploc bag are the next best bet for freezing the leftovers. I also use a food scale to measure portions into serving sizes.

Substitutions & Additions

• You can sub white navy beans, cannellini beans, pinto beans, or chickpeas for the great Northern beans.
• Use fresh pumpkin instead of canned. (See my instructions below on how.)
• Add in some fresh thyme, cloves, or other fresh herbs.
• Use coconut milk or maple syrup to sweeten the soup

• Add some cayenne pepper or red chile flakes for extra heat, either as you cook or as a topping.
• Add heavy cream to make the soup creamy
• Saute a little grated ginger with the onions and garlic
• Blend in a Hatch chile with a touch of cumin or coriander
• Add a touch of ground cinnamon or nutmeg for a little sweetness
• Add some toasted pepitas (pumpkin kernels)

How to Reheat Leftover Soup

Let the soup defrost on the counter or in the fridge overnight if frozen. When defrosted, reheat it in the microwave or over the stove on low heat, stirring often.

More Zero Point Weight Watchers Soup Recipes

I love have low or zero point soups, I pair them up for lunch on days I know my dinner will be on heaveir point value per serving. I still get tasty foods and can keep balance in my daily points. You can see all my Weight Watchers Soup recipes -> here! The soups below are all zero points!

• Crockpot Fjita Soup
• Slow Cooker Chicken Taco Soup
• Crockpot Turkey Soup
• Slow Cooker Cabbage Soup