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.

What should I serve with pumpkin chicken soup?

It's filling on its own, but it's great with a simple green salad, Crispy Balsamic Roasted Brussels Sprouts , or a slice of grain-free bread for dipping. For a full fall dinner spread, pair it with Sausage Stuffed Acorn Squash .

Is pumpkin soup healthy?

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.

Creamy Pumpkin Chicken Soup (Paleo, Whole30, Dairy-Free)

Description

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.

Ingredients

Units Scale

1 tablespoon avocado oil (or olive oil)
1 medium yellow onion, diced (about 1 cup)
2 medium carrots, peeled and diced
2 celery stalks, diced
4 cloves garlic, minced
1 teaspoon dried sage
1 teaspoon dried thyme
1/2 teaspoon smoked paprika
1/4 teaspoon ground nutmeg
1 (15-ounce) can pumpkin puree (100% pumpkin)
4 cups chicken bone broth
1 1/2 pounds boneless, skinless chicken breasts (about 3 medium)
1 cup full-fat canned coconut milk, well shaken
1 tablespoon fresh lemon juice
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

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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.
Storing: Refrigerate in an airtight container for up to 4 days.
Freezing: Freeze for up to 3 months. Thaw overnight in the fridge and stir well when reheating.
Reheating: Warm on the stovetop over medium-low heat, adding a splash of broth as needed.
Whole30: Choose bone broth, coconut milk, and rotisserie chicken (if using) without added sugar.

Prep Time: 15 minutes
Cook Time: 35 minutes
Category: Dinner, Lunch
Cuisine: American

Nutrition

Calories: 310
Sugar: 5 g
Sodium: 790 mg
Fat: 15 g
Saturated Fat: 8 g
Unsaturated Fat: 6 g
Trans Fat: 0 g
Carbohydrates: 12 g
Fiber: 3 g
Protein: 34 g
Cholesterol: 85 mg