Creamy Paleo Curried Pumpkin Soup (Whole30, Keto)

4 minute read

This silky and creamy pumpkin soup recipe is a tantalizing combination of warm spices, sweet pumpkin and rich coconut cream just in time for cooler weather. Thickened with raw cashews, this Paleo and Whole30 friendly soup is sure to be a fall favorite in no time!

Besides the decadent and luscious texture of this rich and creamy soup, my favorite part is all the gut loving ingredients! 

  • The fiber found in the pumpkin is wonderful at supporting a healthy microbiome and keeping your digestive tract optimized. 
  • Fresh ginger is soothing, anti-inflammatory and supports a healthy microbiota composition of beneficial bacteria [1]
  • The curcumin found in turmeric has antioxidant as well as anti-inflammatory properties, and has been shown to support beneficial microbiota (Bifidobacteria and Lactobacilli) in the gut [2].
  • Bone Broth is anti-inflammatory, soothing, and super nutrient dense offering a great source of collagen (amino acids) to support digestive health as well as the health of the gut lining.

Why Pumpkin is So Good For You!

Pumpkins belong to the squash family of produce and are also considered gourds and many people choose to also use them for fall decorations.  These orange beauties are full of vitamins, minerals, antioxidant, and fiber so adding them to a whole food diet is a great way and tasty way to add orange foods into your diet.


  • Vitamin A (Beta-carotene): Beta-carotene is a powerful antioxidant that neutralizes free radicals and reduces oxidative stress and is also converted to vitamin A in the body.  Vitamin A  is essential in the health of your eyes, skin, bones, kidneys, and lungs.
  • Vitamin B1 (thiamine): A water soluble vitamin that is essential in glucose metabolism and supports health heart and nervous system function.
  • Vitamin B6:  A water soluble vitamin that is essential in metabolic pathways,  RBC production, and in the production of neurotransmitters.
  • Vitamin B9 (folate):  A water soluble vitamin that is essential during pregnancy in the formation of the neural tube [3].


  • Calcium: The most abundant mineral in the body and is essential in heart health, muscle function and support strong bones and teeth.
  • Copper: Essential mineral in the formation of red blood cells and in supporting cardiovascular health and immune function [4].
  • Magnesium: The fourth most abundant mineral in the body, it support healthy nerve functions, healthy blood pressure, and detoxification.
  • Manganese: Essential mineral in supporting blood sugar regulation, glucose metabolism, and supporting healthy brain and nerve function [5].
  • Potassium: is the third most abundant mineral in your body and functions like an electrolyte (positively charged) once consumed.  Electrolytes are important in their role in healthy nerve conduction and muscle contractions.

Pumpkins are a great source of fiber (about 2.5 grams in 1 cup of mashed pumpkin!) containing both soluble and insoluble fiber!

  • Insoluble fiber supports healthy digestion and movement through the GI tract.
  • Soluble fiber supports a healthy microbiome and supports health blood sugars.

So grab some pumpkin purée and let’s get cooking!

Creamy Paleo Curried Pumpkin Soup

Serves 6-8

1 Medium Sugar Pumpkin (about 4 cups of purée), roasted

1 Tbsp Cold-Pressed Unrefined Coconut Oil

1 Onion, sliced

1 Shallot, sliced

2-3 Cloves Garlic, chopped

1” Piece Ginger, finely chopped

1” Piece of Turmeric, chopped

1 cup Raw Cashews

4 cups Unsalted Chicken Bone Broth

1 Tbsp Coarse Sea Salt

1 tsp Ground Black Pepper

2 tsp Curry Powder

1 tsp Smoked Paprika

1/4 tsp Cayenne Pepper (opt)

1/2 cup Coconut Cream, not the water

How to Make Creamy Paleo Curried Pumpkin Soup

For the Pumpkin Purée (this can be made in advance):

1. Preheat the oven to 375 degrees.

2.  Halve the pumpkins and scrape all the seeds and stringy flesh out (save the seeds to make Roasted Pumpkin Seeds)

3. Place the pumpkins flesh side done onto a parchment lined baking sheet and bake for 45-60 minutes until the flesh is tender and soft.

4. Remove from the oven.

For the Soup:

1. Over medium heat, add the coconut oil to a large pot or Dutch oven.

2.  Add the onion and sauté for 3-4 minutes. 

3.  Add the shallot and garlic and cook for 1-minute.

4.  Add the pumpkin, bone broth, cashews, salt, pepper, ginger, turmeric and spices bringing to a boil over medium-high heat.

5.  Once the soup is simmering, cover and reduce the heat to low-medium and simmer 20-25 minutes.

6.  Stir in the coconut cream until well combined.

7.  Blend

Standard Blender: Carefully transfer half of the soup to a high-speed blender (do not overfill.) Add the lid and blend on high-speed for 60-seconds until smooth and creamy. 

  • I blended the soup in 2 batches so I transferred the soup to a new pot to blend the second half, bit of a nuisance, but totally worth it!!
  • You can always pour the soup directly into the serving/soup bowl.

Immersion Blender: Blend on high speed for 90-seconds to 2-minutes.

8. Top with a drizzle of coconut cream and raw pumpkin seeds.


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Q: Why is my soup still a bit chunky?

A: It may have needed to blend a bit longer. I personally find that my immersion blender yields a less creamy soup than my standard blender.

Q: Can I use canned pumpkin purée for this?

A: Of course, canned is a great option when you cannot roast your own pumpkin.

Q: My soup is a bit watery, how do I fix it?

A: Leave the lid off the pot and let is simmer until some of the liquid has evaporated.

If you like this recipe, check these out!

Paleo Pumpkin Scones: These tender, melt in your mouth, perfect pumpkin spice scones will be your favorite go to breakfast this fall.

Pumpkin Spice Granola: Warm fall spices in a crunchy no oil, no refined sugar granola you can feel good about and will want to eat every morning!

Pumpkin Spice Energy Bites: Warm spices, sweet caramel-y dates, and loads of protein, these tasty and nutrient-dense energy bites are the perfect snack!

Egg-Free Paleo Pumpkin Pie: This smooth, creamy, and oh so delicious egg-free paleo pumpkin pie pairs wonderfully with a buttery egg-free Paleo cookie crust and a cup of hot tea!

I hope you enjoy this as much as my family does. – Amy

Note: This post contains Amazon affiliate links to the products and kitchen gear I love. If you click on a link and make a purchase, I receive a small commission at no cost to you. Thank you for supporting Almond Milk and Cookies!


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Welcome to Almond Milk and Cookies where good food, health and lots of flavor go hand-in-hand!

I am a holistic nutritionist with an auto-immune disorder, a love of cooking, and a passion for holistic health.

Sharing what I make and eat with all of you…in hopes that you find inspiration here to fuel your body and feel your best with nutrient dense whole foods and clean eating.

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