This is the best pumpkin and sweet potato soup recipe. It's easy to make with pantry staples such as broth, coconut milk, herbs, spices and both pumpkin and sweet potato. This soup is so rich and creamy and is the perfect healthy comfort food.
Table of Contents
Why you will love this recipe:
- Nothing says comfort food like a rich and creamy soup and that is exactly what this dairy free pumpkin soup is!
- This roast pumpkin and sweet potato soup with coconut milk is so rich and creamy and has the most amazing flavour.
- The combination of roasted pumpkin and sweet potato creates the most incredible rich flavour and the addition of cinnamon and other spices makes it taste even better!
- This vegan pumpkin and sweet potato soup is really easy to make.
- This soup makes great leftovers and it freezes really well so it's perfect for meal prep.
- This sweet potato and pumpkin soup is healthy, paleo, dairy free, vegan and Whole30 compliant.
- If you love soup you will also love butternut squash and red pepper soup and carrot and turnip soup.
Taste and texture:
This soup is rich, creamy and perfectly smooth and buttery. It has flavours of both roasted pumpkin and roasted sweet potatoes plus the herbs and spices including cinnamon, sage, thyme and bay leaves blend beautifully to give this soup the most delicious taste.
Key ingredients and substitutions:
- Pumpkin - fresh pumpkin gets roasted to help make the most delicious pumpkin potato soup. Instead of pumpkin you could also use another squash of your choice such as butternut squash or kabocha squash.
- Sweet potato - fresh sweet potato helps gives so much flavour to this soup. If you don't have sweet potato you could also use a yam to make this soup too.
- Spices - The combination of sea salt, ground black pepper, ground cinnamon, dried thyme, bay leaves, dried sage blend beautifully to give this fall soup so much flavour.
- Coconut milk - the key ingredient to making this roast pumpkin and sweet potato soup so creamy and rich. I recommend using full fat coconut milk for the best rich and creamy texture and flavour.
How to make this recipe:
First, preheat your oven to 400 degrees Fahrenheit.
Next, wash and dry both the pumpkin and sweet potato. Cut the sweet potato in half and place it on a baking sheet lined with parchment paper. Coat each half of the sweet potato with 1/2 tablespoon avocado oil and sprinkle with salt and pepper, to taste. Cut the pumpkin in half and remove the seeds. Place the halves on the baking sheet with the sweet potato. Bake these for 30 minutes.
Next, once the sweet potato and pumpkin are done baking, add the coconut oil to a large pot on the stove on medium heat and let it melt. Then add the chopped onion and cook for a few minutes until it's transluscent.
Then chop the roasted sweet potato and pumpkin (I leave the skins on) and transfer it to the pot with the onion. Now add the remaining ingredients to the pot and stir everything well to combine. Place the lid on the pot, turn down the heat to low, and simmer for 15 minutes.
Now let the soup cool for a few minutes, and then using your immersion blender, blend the soup until it's smooth. Then serve and enjoy!
Tips and variations:
- If you don't want to use pumpkin, you can substitute with another squash such as kabocha or red curry squash.
- You can use any color of sweet potatoes or yams for this recipe.
- If you aren't vegan, feel free to use chicken broth or bone broth instead of vegetable broth.
- I prefer to leave the skins on both the yam and the pumpkin when I add them to the soup for the extra vitamins and minerals, but feel free to remove them if you like (once they are blended you can't tell they are there).
- If you prefer a thinner soup feel free to add more broth or coconut milk.
- I recommend using full fat coconut milk rather than low fat coconut milk to make this soup.
How to serve:
This soup is best served hot, shortly after it's been cooked. It makes the perfect side dish or appetizer but you could also add protein such as cooked chicken, pork or beef to this soup to turn it into a complete meal. You could also serve this soup with a sandwich for a meal of soup and sandwiches.
How to store:
Store any leftover soup in an airtight container in the fridge for up to 7 days.
This soup also freezes really well in an airtight container for up to 3 months.
Frequently asked questions:
The skin is where many of the vitamins and minerals are so I like to include them. Plus you don't notice them once the soup is blended so it's also easier to leave them on.
If you don't have an immersion blender you can use your blender to blend this soup instead.
This soup has approximately 218 calories per serving.
This is not a low carb or keto soup. Each serving of this soup has 29 grams of carbs and 25 grams of net carbs, making it high in carbs.
No this is not a spicy soup. It has a rich, sweet flavour from the combination pf roasted root vegetables, coconut milk and spices.
Other soup recipes you will love:
- Curry Butternut Squash Soup
- Dairy Free Cream of Mushroom Soup
- Roasted Red Pepper and Squash Soup
- Easy Tomato Soup
- Whole30 Potato Soup
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Pumpkin and Sweet Potato Soup
- 1 kg pumpkin
- 750 grams sweet potato (I used one large sweet potato)
- 1 tablespoon avocado oil
- sea salt (to coat the sweet potato)
- ground black pepper (to coat the sweet potato)
- 2 tablespoon coconut oil
- 1/2 white onion, chopped
- 1 litre vegetable broth
- 1 cup full fat coconut milk
- 6 bay leaves
- 1 teaspoon ground cinnamon
- 1 teaspoon dried thyme
- 1/2 teaspoon dried sage
- 1/2 teaspoon sea salt (or more to taste)
- Preheat your oven to 400F.
- Wash and dry both the pumpkin and sweet potato. Cut the sweet potato in half and place on a baking sheet lined with parchment paper or a silicone liner. Coat each half of the sweet potato with 1/2 tablespoon avocado oil and sprinkle with salt and pepper, to taste. Cut the pumpkin in half and remove the seeds. Place the halves on the baking sheet with the sweet potato.
- Bake for 30 minutes.
- Once the sweet potato and pumpkin are done baking, add the coconut oil to a large pot on the stove on medium heat and let it melt. Then add the chopped onion and cook for a few minutes until it's transluscent.
- Chop the roasted sweet potato and pumpkin (I leave the skins on) and transfer it to the pot with the onion.
- Add the remaining ingredients to the pot and stir everything well to combine. Place the lid on the pot, turn down the heat and simmer for 15 minutes.
- Let the soup cool for a few minutes, and then using your immersion blender, blend the soup until it's smooth.
- Serve and enjoy!
- Feel free to use another type of squash such as red curry or kabocha.
- You can use any color of sweet potato or yam for this soup.
- I prefer to leave the skins on both the yam and the pumpkin when I add them to the soup, but feel free to remove them if you like (once they are blended you can't tell they are there).
- This soup makes great leftovers and keeps well in the fridge for up to 7 days.