Creamy Pumpkin Sweet Potato Soup Recipe

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Loved it! Made it twice: once with canned pumpkin and once with roasted pumpkin. Both are delicious and healthy!

– Stuart

Why You’ll Love This Recipe

• Creamy and comforting: This pumpkin sweet potato soup has a smooth, rich texture and cozy fall flavor in every spoonful.
• Made without heavy cream: Coconut milk gives the soup a creamy consistency while keeping it dairy-free and vegan.
• Quick and easy: It is ready in about 30 minutes with simple ingredients and one pot.
• Wholesome: Sweet potatoes, pumpkin, apple, ginger, sage, and broth create a nourishing soup with natural sweetness and savory depth.
• Great for meal prep: Store it in the refrigerator for up to 4 days or freeze it for up to 3 months.
• Perfect for fall and holidays: Serve it as a simple weeknight dinner, a cozy lunch, or a Thanksgiving starter.

What Makes This Pumpkin Sweet Potato Soup Healthy

This soup is made with real, nourishing ingredients. There is no heavy cream, refined sugar, or processed thickener. Pumpkin and sweet potatoes add natural sweetness, fiber, and vitamins A and C, while coconut milk makes the soup filling and silky. The apple adds brightness, fresh ginger brings warmth, and sage gives the soup a classic fall flavor. It is a balanced, comforting recipe that feels satisfying while still being made from simple pantry and produce staples.

Using Canned Pumpkin vs. Roasted Pumpkin in Soup

Canned pumpkin is the easiest option for this pumpkin sweet potato soup. It is smooth, consistent, made from real pumpkin, and saves time because there is no peeling, chopping, or roasting required. It makes this recipe practical for weeknights while still giving the soup a homemade flavor.

Roasted pumpkin also works well if you prefer a slightly deeper, caramelized flavor. Use sugar pumpkin, also called pie pumpkin, or kabocha squash. Roast until tender, scoop out the flesh, and blend it into the soup. The flavor will be a little earthier, but the recipe will still be creamy and delicious.

Easy Substitutions & Variations

• Coconut milk swaps: Use light coconut milk for a lighter soup, or use regular milk, oat milk, or a splash of cream if you are not dairy-free.
• Pumpkin options: Replace canned pumpkin with roasted sugar pumpkin or kabocha squash.
• Sweet potato substitute: Butternut squash works well and gives the soup a slightly nuttier flavor.
• Apple swap: A ripe pear can be used for a similar gentle sweetness.
• Broth choices: Use vegetable broth to keep the soup vegan, or chicken broth for a more savory flavor.
• Make it spicy: Add a pinch of cayenne or a small drizzle of sriracha for heat.
• Add protein: Serve with crispy chickpeas, tofu, chicken, or another simple protein to make it a fuller meal.
• Add toppings: Try extra coconut milk, roasted pepitas, crispy sage, black pepper, or a drizzle of olive oil.
• Roast the vegetables: For deeper flavor, roast the sweet potatoes, onion, garlic, and apple with olive oil, salt, and pepper at 400°F for 25-30 minutes before adding them to the soup.

1. Step 1: Heat olive oil in a large pot over medium heat. Add the onion, sweet potato, and apple. Cook for 5-8 minutes, stirring occasionally, until the onion softens.

2. Step 2: Stir in garlic, ginger, sage, cumin, cinnamon, salt, and pepper. Cook for about 30 seconds, just until fragrant.

3. Step 3: Pour in the broth, pumpkin purée, and coconut milk. Stir, bring to a gentle simmer, and cook for 15-20 minutes, until the sweet potatoes are fork-tender. Stir in the apple cider vinegar.

4. Step 4: Carefully blend the soup until smooth. Use a regular blender in batches or an immersion blender directly in the pot.

5. Step 5: Taste and adjust the seasoning. If the soup is too thick, add warm water or broth, ¼ cup at a time. Serve warm with coconut milk, black pepper, crispy sage, or roasted pepitas.

Serving Suggestions

This creamy pumpkin sweet potato soup is satisfying on its own, but it also pairs well with simple sides and toppings.

• Bread: Serve with crusty sourdough, garlic bread, or cornbread for dipping.
• Salad: Add a crisp kale salad or pomegranate salad for freshness.
• Protein: Pair with crispy tofu, chicken, roasted chickpeas, or turkey meatballs for a more filling meal.
• Toppings: Add a swirl of coconut milk, roasted pepitas, fried sage, black pepper, Greek yogurt, or olive oil.
• Holiday starter: Serve small bowls as a cozy Thanksgiving or Friendsgiving appetizer.

Storage, Freezing, and Meal Prep Tips

• Storing: Let the soup cool completely, then transfer it to an airtight container. Refrigerate for up to 4 days.
• Reheating: Warm gently on the stovetop over medium heat, stirring occasionally. If the soup thickens, add a splash of broth or water. Individual servings can also be microwaved for 1-2 minutes, stirring halfway through.
• Freezing: Freeze cooled soup in freezer-safe containers or reusable bags for up to 3 months. Leave a little room for expansion.
• Defrosting: Thaw overnight in the refrigerator, then reheat on the stovetop until warm. Stir well before serving.
• Meal prep: Double the recipe for easy lunches or quick dinners during the week.

Yes. Peel and cube a sugar pumpkin, also called pie pumpkin, toss it with olive oil, salt, and pepper, and roast at 400°F for 25-30 minutes, or until tender. You can also steam the cubes for 10-12 minutes. Once soft, blend until smooth before adding it to the soup.

Yes. Butternut squash gives the soup a similar creamy texture with a slightly nuttier flavor.

Yes. This soup is made with whole ingredients like sweet potatoes, pumpkin, apple, ginger, sage, broth, and coconut milk. It is naturally dairy-free, gluten-free, fiber-rich, and satisfying.

Let the soup cool slightly before blending. If using a regular blender, work in batches and vent the lid so steam can escape. You can also use an immersion blender directly in the pot.

Simmer it uncovered for 5-10 minutes to reduce the liquid. You can also blend in extra pumpkin purée or a few more cooked sweet potato chunks.

More Cozy Soup Recipes You’ll Love

If you enjoyed this easy pumpkin sweet potato soup, try another cozy soup such as carrot and butternut squash soup, dairy-free tomato soup, cauliflower leek potato soup, or Greek chickpea soup.

The Soup:

• 1 – 2 tablespoon extra-virgin olive oil
• 1 medium yellow onion, chopped
• 2 medium sweet potatoes, about 1 pound, peeled and cubed
• 1 cup red apple, peeled and cubed
• 2 – 3 large garlic cloves, minced
• 1 teaspoon freshly grated ginger
• 1 tablespoon fresh sage, chopped
• ½ teaspoon cumin
• ¼ teaspoon ground cinnamon
• 1 teaspoon salt
• ½ teaspoon black pepper
• 4 cups low-sodium vegetable broth or chicken broth
• 15oz can pumpkin purée
• 14oz can unsweetened coconut milk, full-fat or light, reserve 2 – 3 tablespoons for garnish
• 1 tablespoon apple cider vinegar

Garnish Options:

• Coconut milk or heavy cream
• Freshly ground black pepper
• Fried sage leaves
• Roasted pumpkin seeds or pepitas

1. Sauté the vegetables: Heat olive oil in a large Dutch oven or pot over medium heat. Add onion, sweet potato, and apple. Cook for 5-8 minutes, stirring occasionally, until the onion is soft and translucent.
2. Add the aromatics: Stir in garlic, ginger, sage, cumin, cinnamon, salt, and pepper. Cook for 30 seconds, just until fragrant.
3. Simmer the soup: Pour in the broth, pumpkin purée, and coconut milk. Stir well, bring to a gentle simmer, and cook for 15-20 minutes, or until the sweet potatoes are fork-tender. Stir in the apple cider vinegar.
4. Blend until creamy: Carefully transfer the soup to a blender and blend until smooth, working in batches if needed. An immersion blender can also be used directly in the pot.
5. Adjust the consistency: If the soup is too thick, stir in warm water or broth, ¼ cup at a time, until it reaches your preferred texture.
6. Taste and season: Add more salt, pepper, or a small splash of vinegar if needed.
7. Garnish and serve: Ladle into bowls and top with reserved coconut milk, fried sage, roasted pepitas, and black pepper. Serve warm.

Fried Sage Leaves: Heat 1 tablespoon olive oil in a small pan over medium heat. Add fresh sage leaves and cook for 30 seconds to 1 minute, until crispy. Transfer to a paper towel.

Roasted Pumpkin: If using roasted pumpkin instead of canned pumpkin, use about 2 cups.

Potato Substitute: Russet potatoes can be used instead of sweet potatoes, though the flavor will be less sweet.

Storing: Store leftovers in airtight containers in the refrigerator for up to 4 days.

Freezing: Freeze in freezer-safe containers for up to 3 months. Defrost overnight in the refrigerator before reheating.

Reheating: Reheat on the stovetop over medium heat until warm. For the microwave, heat in short increments and stir between each one.