This classic, creamy dairy free pumpkin soup is simple to make with fresh pumpkin and a few everyday ingredients. It’s the perfect wholesome comfort food for a quick weeknight lunch or dinner.
For more cosy pumpkin dishes, try this pumpkin and chickpea curry or creamy pumpkin pasta.
Featured Comment
⭐⭐⭐⭐⭐ Excellent recipe – easy to make and delicious to eat – many thanks to your mum and yourself! – Margaret
This recipe is full of nostalgia for me. It’s my mum’s signature soup and every spoonful takes me back to childhood family meals. I’ve made a small swap from the original — using coconut milk instead of cream to keep it dairy free — but I’ve kept the generous amount of freshly grated nutmeg, which is the secret that lifts the flavour.
The soup uses just a few good-quality ingredients and each one plays a part in letting the pumpkin shine. It’s rich, silky and perfect with a slice of crusty bread for dunking.
Key Ingredients
You don’t need anything fancy to make this dairy free pumpkin soup. It’s forgiving and a great recipe for beginners.
All ingredient quantities are listed in the recipe card below.
- Pumpkin – I typically use Kent (Jap) pumpkin, but Queensland Blue, Jarrahdale or butternut (butternut squash in the US) all work well. Use roughly the same volume of pumpkin as the potatoes.
- Potatoes – Two large or three smaller potatoes, peeled. Any variety is fine.
- Dairy-free butter – Adds richness; you can substitute olive oil if preferred.
- Onion – Forms the flavour base.
- Chicken stock – Traditional here, but vegetable stock or water work fine for a vegetarian/vegan option.
- Bay leaves – Adds a subtle aromatic note; recommended for the full flavour.
- Nutmeg – Freshly grated is essential. It transforms the soup, so if you buy one special spice, let it be whole nutmeg.
- Coconut milk – Use canned coconut milk for creaminess without a strong coconut flavour.
- Salt & pepper – To taste.
The Best Pumpkin for Pumpkin Soup
Kent (Jap) pumpkin is my favourite for its texture and sweetness, but Queensland Blue, Jarrahdale or butternut squash are excellent alternatives. In the US, butternut squash gives consistently good results. Avoid pumpkins intended for carving, which tend to be watery and bland.
I haven’t tried canned pumpkin puree in this recipe; this version is designed for fresh pumpkin. If you prefer puree, look for a recipe that specifically calls for it.
Equipment and Tools
A few basic tools make this easy: a large heavy-based pot and an immersion (stick) blender are convenient for blending straight in the pot. A regular blender works too—just cool and blend in batches.
- Stick blender – Ideal for smooth, mess-free pureeing in the pot.
- Large heavy-based pot – Useful for even cooking; a Dutch oven is perfect if you have one.
Step-By-Step Instructions
This soup is straightforward and quick to make.
Prepare the vegetables first: dice the onion and peel, then slice or roughly chop the pumpkin and potatoes into even pieces so they cook evenly and blend smoothly.
Heat the dairy-free butter in the pot over medium heat. Sauté the onion until soft and translucent.
Add the pumpkin and potatoes to the pot, stirring to coat them in the onion and butter. Pour in enough stock to just cover the vegetables, adding more stock or water if needed.
Toss in the bay leaves and a pinch of freshly grated nutmeg. Bring to a boil, then reduce to a simmer and cook for about 30 minutes, or until the vegetables are very tender.
Remove the pot from the heat and discard the bay leaves. Blend the soup until smooth with an immersion blender, or cool slightly and blend in batches in a regular blender. Return the soup to low heat and stir in the coconut milk. Season with salt, pepper and more freshly grated nutmeg to taste.
Serve hot with crusty bread for dipping.
Storing and Freezing
This soup reheats beautifully, making it ideal for meal prep. Reheat gently on the stove or in the microwave, stirring occasionally. If it splutters in the microwave, cover it and heat in short bursts, stirring between each.
If the soup is too thick after chilling, thin with a splash of water or stock. Store in the fridge for up to four days, or freeze in individual portions for up to three months. Thaw and reheat thoroughly before serving.
Recipe FAQs
The original version uses chicken stock, but you can easily make it vegetarian or vegan by using vegetable stock or a vegan chicken-style stock.
Yes. Omit the coconut milk or swap it for unsweetened oat or almond milk. The texture will be slightly thinner but still tasty.
Yes, the recipe is naturally gluten free, but check your stock labels as some store-bought stocks may contain gluten.
If you make this recipe, please leave a comment and a rating below — I’d love to see your photos if you tag them with @eightforestlane on Instagram.
More dairy free soup recipes:
Easy Vegan Tomato Soup
Golden Turmeric Sweet Potato Soup
Dairy Free Baked Potato Soup
Dairy Free Potato and Leek Soup
Dairy Free Pumpkin Soup
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Equipment
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cast iron dutch oven
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stick blender
Ingredients
- 600 grams pumpkin approx. ¼ of a whole pumpkin
- 2 large potatoes
- 2-3 tablespoons dairy free butter
- 1 brown onion, finely diced
- 3 cups chicken stock
- 2 bay leaves
- pinch of freshly grated nutmeg, to taste
- ½ cup coconut milk
- salt & pepper
Instructions
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Peel and chop the pumpkin and potatoes into small, even pieces. Set aside.
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Heat a large, heavy-based pot over medium heat. Add the dairy free butter. Once melted, add the diced onion and cook for 2–3 minutes until soft and translucent.
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Add the chopped pumpkin and potatoes to the pot and stir to coat in the onion and butter mixture. Pour in the stock so the vegetables are just covered. Add the bay leaves and a pinch of grated nutmeg.
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Reduce heat to low, cover with a lid, and simmer for 30 minutes, or until the vegetables are very soft and beginning to break down.
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Remove from heat and let cool for 10–15 minutes. Remove bay leaves, then blend the soup until smooth and creamy using an immersion blender or by transferring to a blender in batches.
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Return the blended soup to the pot. Stir through the coconut milk and season with additional nutmeg, salt, and pepper to taste. Heat gently until warmed through, then serve with toasted crusty bread.
Notes
Nutmeg: Use whole nutmeg and grate it fresh into the soup for the best flavour. It makes a big difference and is inexpensive.
Nutrition
Nutritional information is a guide only and is calculated using automated tools; actual values may vary.
Not from Australia? Check out my US Conversion Guide
This recipe was originally published in May 2019, updated in August 2022, and again in 2025 to include new photos and helpful content. The recipe remains the same.