Creamy Gluten Free Pumpkin Soup

It’s that time of year again…pumpkin season! Because fresh pumpkin doesn’t make the best desserts, I’ve chosen to make a savory dish, gluten free pumpkin soup. I use the smaller, more tender pumpkins for cooking, and use the canned pureed pumpkin for desserts. I hope you enjoy this recipe. You can even serve it in a hallowed out pumpkin, if desired. Enjoy!

Gluten Free Pumpkin Soup


Yield: Makes 6 - 8 servings.

Gluten Free Pumpkin Soup

A savory gluten free pumpkin soup recipe, a comforting sign of fall.


  • 4 lb. pumpkin, cut into wedges and seeds removed
  • 2 Tablespoons extra virgin olive oil, divided
  • Fine sea salt
  • Black pepper
  • 1/2 cup yellow onion, chopped
  • 1 clove garlic, minced
  • 3 cups gluten-free low-sodium chicken broth (O Organics or Better Than Bullion)
  • 1/4 cup dry white wine (or additional chicken broth)
  • 1 cup filtered water
  • 3/4 teaspoon ground thyme
  • Gluten free croutons, breadsticks or bacon bits, for garnish (optional)


  1. Preheat oven to 375°F.
  2. Baste the pumpkin wedges with olive oil; sprinkle salt and pepper on top of each.
  3. Place the wedges on a baking sheet, with the rounded, outer edge on the bottom; bake until tender, about 1 hour.
  4. Remove from oven and allow to cool until they are easily handled, about 15 minutes.
  5. Scrape the flesh from the outer skin into a bowl; set aside.
  6. Preheat skillet with oil; add onion; saute until translucent, about 5 minutes; add garlic and saute for 1 additional minute.
  7. Add wine and cook for 2 additional minutes.
  8. Add chicken broth, water, pumpkin, thyme; stir to combine; simmer for about 10 minutes.
  9. Add the mixture to a blender, refrigerate to speed up cooling, about 15 minutes.
  10. Puree the mixture in a blender in about 2-3 separate portions until smooth; salt and pepper, to taste; blend more.
  11. Garnish as desired.


When adding hot soup to a blender it often causes the lid to blow off. If you're in a hurry to puree the soup, you may remove the cap from the center of the blender lid to allow the steam to escape. Just replace it with a paper towels or tea towel.

3 Replies to “Creamy Gluten Free Pumpkin Soup”

  1. Do you have an idea how many cups a 4pound pumpkin makes? I’ve canned all mine and would really love to try this recipe. Thanks

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