Creamy Pumpkin Ginger Soup

This Creamy Pumpkin Ginger Soup is the perfect cozy, fall soup made creamy without adding any cream. Instead, the vegetables and Greek yogurt thicken it!

Creamy Pumpkin Ginger Soup

This Creamy Pumpkin Ginger Soup is healthy, warm, and comforting. Plus, it is simple to make. Sugar pumpkins are roasted in the oven and then pureed with Greek yogurt, shallots, ginger, and sage, making this soup tastes just like fall.

Greek yogurt, is an excellent replacement for heavy cream or sour cream in soups. I also swirl some on top just before serving! My go-to Greek yogurt is Stonyfield, who I partnered with to make this cozy pumpkin soup. I love Stonyfield because all of their yogurts are made without the use of toxic persistent pesticides, artificial hormones, antibiotics, or GMOs. I always keep a quart on hand to add to everything I make – from soups to breakfast bowls to bagels.

Why doesn’t Stonyfield use antibiotics?

Stonyfield only works with organic farms that provide optimal living conditions and low-stress lives for their cows. A healthy diet, a low-stress lifestyle, fresh air, and room to roam. Cows, they’re just like us!
Alright there are a few differences–the four stomachs come to mind–but when it comes to the building blocks of a long and healthy life, cows needs are similar to ours, and organic farmers don’t just understand these principles, they practice them.

How might the organic approach to healthy cows differ from conventional dairy farming?

Stonyfield’s family farmers like to take the long view. Organic dairy-farming systems promote cow health and longevity by placing less stress on cows and sending them outdoors to enjoy biodiverse forage-based diets, all of which improves their immune system and makes the use of antibiotics unnecessary. Much like us, cows have complex systems. But thanks to the USDA organic prescribed diet and exercise plan, organic dairy cows are not only living their best life, but they’re providing us with the best milk possible.

Now, onto more about this pumpkin soup recipe!

Is pumpkin soup healthy?

Pumpkin is high in vitamins A and C. It’s also a good source of fiber, which helps keep you full longer. Pumpkin is low in calories, with a half-cup serving having only 40 calories. This soup gets its creaminess from yogurt, not heavy cream, which keeps the calorie count down.

What can I add to pumpkin soup for flavor?

Pumpkin doesn’t have a very strong flavor, so it’s the perfect base for adding your favorite herbs and spices. In this savory soup, I add thyme, sage, ginger, nutmeg, and shallots, a tasty fall combination. The chives and pepitas are optional, but I recommend adding them. They enhance the soup’s texture, giving it a little crunch.

What should I serve with pumpkin soup?

You could serve this pumpkin soup with bread, like my Easy Garlic Cheddar Biscuits, a salad, or half a sandwich. It’d also be a great starter for dinner and would be perfect for serving at Thanksgiving. Or, serve it on its own as a light lunch. The fiber in pumpkin will help fill you up; plus, the Greek yogurt adds extra protein.

What is an immersion blender?

An immersion blender is a handheld blender that is super convenient for pureeing soups. With an immersion blender, you don’t have to transfer the soup from the stove into another appliance to blend it. I use this Cuisinart immersion blender (affil link), which I love. If you don’t have an immersion blender, no worries – you can still make this pumpkin soup! Just transfer the soup in small batches into a blender and blend until smooth.


You can swap the pumpkin for butternut or acorn squash.

More Pumpkin Recipes You Will Love:

Creamy Pumpkin Ginger Soup

Prep Time: 5 mins

Cook Time: 1 hr 5 mins

Total Time: 1 hr 10 mins

This healthy, creamy Pumpkin Ginger Soup is the perfect cozy, fall soup made creamy without adding any cream. Instead, the vegetables and Greek yogurt thicken it!

  • 1 3-pound sugar pumpkin, halved, seeded, and quartered
  • 6 fresh thyme sprigs
  • 1 1/2 tablespoons olive oil
  • 1 teaspoon Kosher salt
  • freshly ground black pepper, to taste
  • 1 tablespoon butter
  • 2 large shallots, chopped
  • 3 cups vegetable or chicken broth, plus more if needed
  • 1 tablespoon fresh grated ginger
  • 3 fresh sage leaves, chopped
  • 1/8 teaspoon fresh nutmeg, plus more for garnish
  • 1/4 cup 0% fat Stonyfield plain Greek plain yogurt
  • chopped chives, for garnish
  • pepitas, optional for garnish
  • Preheat the oven to 400 degrees F. Lightly oil a baking sheet or coat with nonstick spray.

  • Place the pumpkin and thyme on the prepared baking sheet. Drizzle with the olive oil and season with 1/4 teaspoon salt and pepper. Gently toss to combine and arrange in a single layer.

  • Roast for 60 to 65 minutes, stirring halfway through, until the pumpkin is fork-tender.

  • Let cool, and then remove the peel from the pumpkin.

  • Meanwhile, heat the butter in a large stockpot or Dutch oven over medium heat.

  • Add the shallots and cook, stirring occasionally, until tender, 4 to 5 minutes. Stir in the pumpkin and ginger along with the broth and sage.

  • Season with 3/4 teaspoon salt and black pepper to taste. Bring to a boil, and then remove from heat.

  • Puree using an immersion blender until smooth. Add the Greek yogurt and blend.

  • Pour into 4 bowls.

  • Serve immediately, garnished with chives, plus more yogurt, pepitas, chives, and nutmeg, if desired.

TO FREEZE: Omit the yogurt and the garnish until ready to serve. Portion the cooled
soup into Ziplock freezer bags and lay the bags flat in a single layer in the freezer.
Transfer to the refrigerator the night before reheating, and then reheat over low heat,
stirring occasionally, until heated through. Add the yogurt and serve with garnish.

Serving: 1-1/2 cups, Calories: 145kcal, Carbohydrates: 16g, Protein: 3.5g, Fat: 8g, Saturated Fat: 2.5g, Cholesterol: 8mg, Sodium: 926mg, Fiber: 3.5g, Sugar: 7.5g

Blue Smart Points: 3

Green Smart Points: 4

Purple Smart Points: 3

Points +: 4

Keywords: pumpkin ginger soup, pumpkin soup

Disclosure: This post is sponsored by Stonyfield. Thank you for supporting the brands that make Skinnytaste possible. All thoughts are my own.