Dairy Free Pumpkin Soup

Cozy up to a bowl of this incredible dairy free pumpkin soup! Creamy, velvety and filled with warm spices, it couldn’t be easier to make thanks to canned pumpkin puree. A total fall favorite, it’s a fantastic weeknight meal or holiday appetizer. Egg free, gluten free, soy free and vegan.

Two bowls of Dairy Free Pumpkin Soup.

This dreamy dairy free pumpkin soup? 

It’s a cozy bowl of comfort food that is absolutely wonderful for curling up with on a chilly fall or winter day.

Super simple, super silky and filled with juuuust the right amount of fragrant warm spice, it’s kinda hard to beat.

Especially when served up with some crusty bread for dunking. So. Good.

But the best part?

It’s perfect for those days when you need a quick pantry meal … as there’s no fresh pumpkin involved. Just two cans of pumpkin puree.

Making it most excellent for a quick lunch, an easy dinner OR as a first course / appetizer for fall entertaining. 

A can of pumpkin puree plus chopped veggies in bowls.

How To Make

So, let’s talk about how this easy dish goes down:

Soften veggies. First up, we’ll saute some onion and carrot in a stockpot until tender, before stirring in fresh garlic and ginger. 

Add all other ingredients. Next, we’ll add in plenty of canned pumpkin puree, some coconut milk, broth and warm spices. 

Heat until thickened. We’ll give it all a good stir then let the soup warm for about 15 to 20 minutes, until thickened slightly. 

Puree if desired. If you want a completely smooth soup, you can puree the mixture in a blender. Alternatively, just leave it a bit chunky and grab a spoon!

A stockpot filled with Lactose Free Pumpkin Soup.

Topping Ideas

While you can enjoy this dreamy soup all on its own, it’s also fantastic jazzed up with a few toppings. Here’s some ideas to get you started:

  • extra coconut milk, for drizzling
  • pumpkin seeds
  • cooked crumbled bacon 
  • crispy chickpeas 
  • dairy free croutons
  • sliced green onion
  • fresh chopped herbs, such as parsley or chives 

You can also go classic and serve with crusty bread on the side for dunking. 

A white bowl of Pumpkin Soup with Coconut Milk.

Tips & Tricks

  1. Adjust the heat as needed when you are warming the soup on the stove. I usually start with it on medium-low and then turn down to low toward the end of the 15 to 20 minute cook time. 
  2. Along those lines, don’t completely walk away while the soup is heating – it will bubble up if you don’t give it a stir every so often.
  3. And finally, while I haven’t tested it myself, I imagine light canned coconut milk will work just fine. HOWEVER, the richness of full-fat coconut milk helps with both the taste and texture of the soup … so I’d suggest sticking with that if possible. 

How To Store

Fridge: Let the soup cool to room temperature then transfer to an airtight container. It will keep in the refrigerator for up to 4 days. 

Freezer: You can also store the soup in an airtight container in the freezer for up to 3 months. Thaw in the fridge when ready to enjoy. The soup does separate a bit once thawed, but it comes right back together when you warm it up (stirring along the way).

A bowl of Non Dairy Pumpkin Soup with torn bread to the side.

Additional Dairy Free Soup Recipes:

Did you make this recipe? Rate and review it down below! I’d love to hear from you.

Two bowls of Dairy Free Pumpkin Soup.

Dairy Free Pumpkin Soup

Yield: about 4 to 5 servings
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes

Cozy up to a bowl of this incredible dairy free pumpkin soup! Creamy, velvety and filled with warm spices, it couldn't be easier to make thanks to canned pumpkin puree. A total fall favorite, it’s a fantastic weeknight meal or holiday appetizer.


  • 1 ½ tablespoons olive oil
  • 1 medium onion, chopped
  • 2 medium carrots, chopped
  • 4 cloves garlic, minced
  • 1 (1-inch) piece fresh ginger, grated
  • 2 (15 ounce) cans pumpkin puree (not pumpkin pie filling)
  • 1 (14 ounce) can full-fat coconut milk
  • ½ cup low-sodium vegetable or chicken broth*
  • 1 teaspoon fine sea salt
  • ¾ teaspoon ground cinnamon
  • ¼ teaspoon ground nutmeg
  • ¼ teaspoon pepper


  1. Add the olive oil to a large stockpot set over medium heat. When hot, add in the onion and carrot and cook for about 6 to 8 minutes, until tender and starting to brown. Stir in the garlic and ginger and cook for 30 seconds, until fragrant. 
  2. Stir in the pumpkin puree, coconut milk, broth, salt, cinnamon, nutmeg and pepper. Reduce the heat to medium low / low and let cook for about 15 to 20 minutes, stirring occasionally and more often toward the end of the cooking time, until the flavors have had a chance to meld and the soup has thickened slightly. Remove from the heat.
  3. If you want a completely smooth soup, carefully transfer the soup to a blender and process until smooth (alternatively use an immersion blender). If you like a chunkier soup, just leave it be. 
  4. Return the soup to the pot if blended, then taste and season with additional salt / pepper as needed (I always add more salt to make the flavors really pop). Let the soup cool for about 10 to 15 minutes - it will thicken up even more during this time. 
  5. Serve as desired.


*To keep this vegan - use the vegetable broth. 

Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 207Total Fat: 18gSaturated Fat: 12gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 0mgSodium: 563mgCarbohydrates: 13gFiber: 3gSugar: 4gProtein: 3g

Nutrition data shown is an estimate provided by an online calculator and is for informational purposes only. It should not be considered a substitute for a medical professional’s advice.