This creamy pumpkin chicken soup is cozy, filling, and made in one pot with real food ingredients. Canned pumpkin and coconut milk make it rich and velvety without any heavy cream, and shredded chicken plus bone broth give each bowl about 34 grams of protein. Paleo, Whole30, dairy free, and gluten free!
Every October I end up with a pantry full of canned pumpkin, and most of it used to go straight into baking (my Paleo Pumpkin Protein Muffins and Chocolate Chip Pumpkin Bread are still on repeat). This year I wanted pumpkin for dinner. Plain pumpkin soup can taste a little one-note on its own, so I added chicken, a handful of vegetables, and some sage and smoked paprika to give it real backbone.
The result tastes like fall in a bowl. It’s creamy without feeling heavy, savory with just a hint of sweetness from the pumpkin and carrots, and hearty enough to count as an actual meal. I blend most of the soup until silky but leave a few chunks of carrot and celery for texture, then stir the shredded chicken back in at the end.
warm, velvety, and cozy… with tender shredded chicken in every bite ✔
Why This Recipe Is So Good
About 34 grams of protein per bowl, thanks to chicken breast and bone broth.
Creamy and completely dairy free. Full-fat coconut milk does the job heavy cream normally would, and the pumpkin and sage cover up any coconut flavor.
One pot from start to finish. The chicken poaches right in the soup, so there’s no extra pan to wash.
Made with fall pantry staples like canned pumpkin, broth, onion, carrots, and dried herbs.
Perfect for meal prep. It keeps well in the fridge, freezes well, and honestly tastes even better on day two.
Paleo, Whole30, gluten free, dairy free, and grain free.
Ingredients
The tools you’ll need for this soup are a large Dutch oven or heavy soup pot, an immersion blender (a regular blender works too), two forks for shredding, and a ladle.
Avocado oil – or olive oil. Ghee is also Whole30 approved if you tolerate it, but it isn’t strictly dairy free.
Onion, carrots, and celery – the classic soup base. Dice them about the same size so they cook evenly.
Garlic – fresh is best here.
Dried sage, dried thyme, smoked paprika, and nutmeg – sage is the star. Smoked paprika adds a savory depth that keeps the pumpkin from tasting like dessert.
Pumpkin puree – make sure the label says 100% pumpkin. Pumpkin pie filling has added sugar and spices and isn’t Whole30.
Chicken bone broth – adds extra protein and a richer flavor than regular broth. For Whole30, check the label for added sugar.
Boneless, skinless chicken breasts – thighs work too and stay extra juicy.
Full-fat canned coconut milk – shake the can well before opening. Light coconut milk works, but the soup won’t be as creamy.
Fresh lemon juice – a small squeeze at the end brightens all the flavors.
Salt and black pepper
Toppings (optional) – toasted pepitas, fresh sage or parsley, and a swirl of coconut milk.
How To Make Creamy Pumpkin Chicken Soup
Prep takes about 15 minutes, and most of that is chopping!
Step 1. Sauté the vegetables
Heat the oil in a large Dutch oven over medium heat. Add the onion, carrots, and celery with a pinch of salt and cook for 7–8 minutes, stirring occasionally, until the onion is soft and translucent.
Step 2. Bloom the garlic and spices
Stir in the garlic, sage, thyme, smoked paprika, and nutmeg. Cook for about 30 seconds, just until fragrant. Keep it moving so the garlic doesn’t brown.
Step 3. Add the pumpkin and broth
Stir in the pumpkin puree, then slowly pour in the bone broth, stirring until no streaks of pumpkin remain.
Step 4. Poach the chicken
Nestle the chicken breasts into the soup so they’re fully submerged. Bring to a gentle boil, then reduce the heat to low, cover, and simmer for 18–20 minutes, until the chicken reaches 165°F in the thickest part.
Step 5. Shred the chicken
Transfer the chicken to a cutting board and shred it with two forks.
Step 6. Blend the soup
Take the pot off the heat and blend with an immersion blender. I blend about two-thirds of the way so the base is velvety but a few pieces of carrot and celery remain. If you’re using a countertop blender, work in batches, fill it no more than halfway, and remove the center cap (cover the hole with a kitchen towel) so the steam can escape.
Step 7. Add the coconut milk and chicken
Return the pot to low heat. Stir in the coconut milk and shredded chicken and warm for about 5 minutes. Keep it at a gentle simmer rather than a rolling boil.
Step 8. Season and serve
Turn off the heat and stir in the lemon juice, remaining salt, and pepper. Taste and adjust, then ladle into bowls and top with pepitas, fresh sage, and an extra swirl of coconut milk.
Tips for Success
Double-check your can. Pumpkin puree and pumpkin pie filling sit right next to each other on the shelf and look almost identical.
Season at the end.Bone broth brands vary a lot in sodium, so add most of the salt after the soup is finished and taste as you go.
Don’t overcook the chicken. Start checking at 18 minutes. If your chicken breasts are very thick, slice them in half horizontally so they cook evenly and stay tender.
Control the thickness. Too thick? Stir in a splash of broth. Too thin? Simmer uncovered for 5–10 minutes before adding the coconut milk, or blend a little longer.
Short on time? Use 3 cups of shredded rotisserie chicken (check the ingredients if you’re doing Whole30). Skip step 4, simmer the base for 15 minutes until the vegetables are tender, then continue with step 6.
Toast your pepitas. A few minutes in a dry skillet over medium heat makes them nutty and extra crunchy.
Storage Instructions
Fridge: Store leftovers in an airtight container for up to 4 days. The soup thickens as it sits, so add a splash of broth when you reheat it.
Freezer: Coconut milk freezes much better than dairy, so this soup holds up well. Let it cool completely, then freeze in freezer-safe containers (leave about an inch of space at the top) for up to 3 months. Thaw overnight in the fridge and stir well, since it may separate slightly.
Reheating: Warm on the stovetop over medium-low heat, stirring often, or microwave individual portions in 1-minute intervals, stirring in between.
Turkey instead of chicken. This is a great way to use leftover Thanksgiving turkey. Stir in 3 cups of shredded turkey in step 7.
Butternut squash or sweet potato. Swap the canned pumpkin for about 1 ¾ cups of roasted, mashed butternut squash or sweet potato.
Thai-inspired. Replace the sage and thyme with 2 tablespoons of red curry paste and 1 teaspoon of grated ginger, and finish with lime instead of lemon. (Check the curry paste label for Whole30.)
Add greens. Stir 2 big handfuls of baby spinach or chopped kale into the soup in step 7.
Make it spicy. Add a pinch of cayenne or ½ teaspoon of chipotle powder with the other spices.
Slow cooker. Add everything except the coconut milk and lemon juice. Cook on low for 6 hours or high for 3–4 hours, then shred the chicken, blend, and stir in the coconut milk and lemon.
Instant Pot. Sauté the vegetables, garlic, and spices on the sauté setting, add the pumpkin, broth, and chicken, and pressure cook on high for 10 minutes. Let it naturally release for 10 minutes, then shred, blend, and finish as written.
FAQ
Can I use fresh pumpkin instead of canned?
Yes. Roast a small sugar (pie) pumpkin until tender, scoop out the flesh, and puree it. You’ll need about 1 ¾ cups to replace one 15-ounce can. Fresh pumpkin is often more watery, so you may want to simmer the soup a few extra minutes.
Does this soup taste like coconut?
Not really. The sage, garlic, and smoked paprika are the dominant flavors, and the pumpkin covers the rest. You mostly notice the coconut milk as creaminess.
Is canned pumpkin Whole30 compliant?
Yes, as long as the only ingredient is pumpkin. Pumpkin pie filling and anything with added sugar is not compliant.
How do you make pumpkin soup thicker?
Simmer it uncovered for a few extra minutes before adding the coconut milk, blend more of the vegetables, or use a little less broth. Avoid flour or cornstarch if you want to keep it Paleo and Whole30.
Can you freeze pumpkin chicken soup?
Yes. Because this version uses coconut milk instead of milk or yogurt, it freezes and reheats without the grainy texture dairy-based soups can get. Freeze for up to 3 months.
Pumpkin is naturally rich in vitamin A and fiber, and this version adds lean protein from chicken and bone broth with no added sugar or dairy. That makes it a balanced, satisfying meal rather than just a starter.
Final Thoughts
This creamy pumpkin chicken soup is proof that pumpkin belongs at dinner, not just dessert. It’s simple, protein-packed, and dairy free, and it’s the kind of soup you’ll want to make on repeat all season long. If you make it, leave a comment and rating below and let me know how it turned out!
This creamy pumpkin chicken soup is cozy, filling, and made in one pot. Canned pumpkin and coconut milk make it rich and velvety without heavy cream, and shredded chicken plus bone broth give each bowl about 34 grams of protein. Paleo, Whole30, dairy free, and gluten free.
1 teaspoon fine sea salt, divided, plus more to taste
1/2 teaspoon black pepper
Optional toppings: toasted pepitas, fresh sage or chopped parsley, extra coconut milk
Instructions
Heat the oil in a large Dutch oven over medium heat. Add the onion, carrots, celery, and a pinch of the salt. Cook for 7–8 minutes, stirring occasionally, until softened.
Stir in the garlic, sage, thyme, smoked paprika, and nutmeg. Cook for 30 seconds, until fragrant.
Stir in the pumpkin puree, then slowly add the bone broth, stirring until smooth.
Nestle the chicken breasts into the soup. Bring to a gentle boil, reduce heat to low, cover, and simmer for 18–20 minutes, until the chicken reaches 165°F.
Transfer the chicken to a cutting board and shred with two forks.
Remove the pot from the heat. Blend the soup with an immersion blender until mostly smooth, leaving a few vegetable pieces for texture. (If using a countertop blender, blend in batches with the center cap removed and covered with a towel.)
Return the pot to low heat. Stir in the coconut milk and shredded chicken. Warm for 5 minutes without boiling.
Remove from heat. Stir in the lemon juice, remaining salt, and pepper. Taste and adjust seasoning. Serve topped with pepitas, fresh herbs, and a drizzle of coconut milk.
Notes
Pumpkin: Use 100% pumpkin puree, not pumpkin pie filling.
Shortcut: Use 3 cups shredded rotisserie chicken. Skip step 4, simmer the base for 15 minutes, then continue with step 6.
Thickness: Thin with extra broth, or simmer uncovered 5–10 minutes before adding coconut milk to thicken.
