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Home » Recipes » Soups

Dairy Free Pumpkin Soup

Modified: Jan 23, 2025 · Published: Nov 22, 2021 by Jenna Urben · This post may contain affiliate links.

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This dairy free pumpkin soup recipe is warm, comforting, and full of flavor! It comes together in 1 pot in under 30 minutes. Perfect for an easy fall dinner.

If you're looking for the ultimate fall meal, this easy vegan pumpkin soup is for you! It's creamy, rich, and delicious!

Want more dairy free soup recipes? Try these next: vegan potato soup, potato leek soup, stuffed pepper soup, taco soup, and zuppa toscana.

How to Make the Best Vegan Pumpkin Soup

This pumpkin soup without cream comes together using canned pumpkin, coconut milk, aromatics, and spices. Here's everything you'll need:

  • Coconut oil
  • Onion
  • Garlic
  • Flour
  • Veggie broth
  • Pumpkin
  • Maple syrup
  • Ground cinnamon
  • Ground nutmeg
  • Cayenne pepper
  • Dairy free milk
  • Salt and pepper

No dairy, no problem!

Creamy Dairy Free Pumpkin Soup Recipe

You're going to love this easy vegan pumpkin soup recipe all fall long! Simply warm the oil in a large saucepan and sauté the onion and garlic. Stir in remaining ingredients except for coconut milk and bring to a boil. Let simmer for about 15 minutes then stir in the coconut milk and serve.

So. Simple. Y'all.

What to Pair with Pumpkin Soup

Pumpkin soup is great for an easy weeknight meal or Thanksgiving dinner. Serve with a side of dairy free dinner rolls or vegetarian roast for a hearty supper. Here are some other pairing ideas:

  • Toppings: Top with toasted pumpkin seeds, a swirl of coconut cream, and finely chopped fresh herbs.
  • Roasted Vegetables: I love adding roasted veggies to any and all autumn meals! Try these roasted root vegetables or roasted honeynut squash.
  • Bread: You can’t go wrong with croutons or a crusty loaf of sourdough.
  • Salad: What pairs better than soup and salad? Give this kale crunch salad a try.

Why you'll love this spiced pumpkin soup recipe

  • Non dairy
  • Allergy friendly
  • Vegan friendly
  • Cozy & comforting
  • Flavorful
  • Versatile
  • Perfect for meal prep

Recipe FAQ & Variations

Can I use a different milk?

Absolutely! I recommend this pumpkin soup with coconut milk because it gives you a creamy silky-smooth consistency. A similar texture can be achieved by using almond milk or oat milk. Use what you have!

How do I make gluten free pumpkin soup?

Simply replace the all-purpose flour with gluten-free flour.

What are pepitas?

Pepitas are pumpkin seeds that come from certain types of pumpkins. They don't require shelling and are delicious topped on soup, salad, and baked goods.

More pumpkin recipes you’ll love

  • Pumpkin Pasta Sauce
  • How to Roast Pumpkin Seeds
  • Homemade Pumpkin Hummus
  • Baked Pumpkin Donuts
  • Vegan Pumpkin Spice Sugar Cookies
  • Pumpkin Banana Bread

I hope you love this simple plant based pumpkin soup without dairy as much as we do! If you give it a try, be sure to take a picture and tag me on Instagram.

Simple Dairy Free Pumpkin Soup with Coconut Milk

Author: Jenna Urben
This dairy free pumpkin soup recipe is warm, comforting, and full of flavor! It comes together in 1 bowl in under 30 minutes.
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 5 minutes mins
Cook Time 25 minutes mins
Total Time 30 minutes mins
Course Main Course, Side Dish, Soup
Servings 6 servings

Ingredients
  

  • 1 tablespoon coconut oil
  • 1 small onion diced
  • 2 cloves garlic minced
  • 1 tablespoon all-purpose flour
  • 4 cups vegetable broth
  • 15 ounces canned pumpkin
  • 1 tablespoon maple syrup
  • 1 teaspoon salt
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground nutmeg
  • ½ teaspoon cayenne pepper
  • 14 ounces canned coconut milk
Prevent your screen from going dark while you're cooking!

Instructions
 

  • Melt coconut oil in a large saucepan over medium heat. Sauté the onion until soft and translucent. Add garlic and cook until fragrant.
  • Stir in the all-purpose flour to coat the onion and garlic. Add the remaining ingredients leaving out only the coconut milk. Stir to combine.
  • Bring to a boil, stirring occasionally, reduce heat, and simmer for about 15 minutes.
  • Stream in the coconut milk, taste and adjust seasoning if needed, serve and enjoy!

Nutrition

Calories: 225kcalCarbohydrates: 16gProtein: 3gFat: 18gSaturated Fat: 16gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 1gSodium: 1029mgPotassium: 355mgFiber: 4gSugar: 8gVitamin A: 11434IUVitamin C: 6mgCalcium: 40mgIron: 2mg
Did you make this recipe?Leave a comment below and tag @theurbenlife on social!

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About Jenna Urben

Jenna Urben is the recipe developer, content creator, and storyteller behind The Urben Life. She has over 10 years experience adapting family favorite meals to fit allergy-friendly diets. Join Jenna as she shares delicious dairy-free recipes that are easy to follow with plenty of tips and alternatives.

Comments

    5 from 1 vote

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  1. Sharon says

    November 22, 2021 at 3:14 pm

    5 stars
    Oh my gosh! That looks “soo” good. Granny

    Reply
    • Jenna Urben says

      November 23, 2021 at 1:57 pm

      Thank you ❤️

      Reply

Hi, I'm Jenna!

Welcome to The Urben Life! Here you’ll find hundreds of simple recipes that are dairy-free and egg-free. I believe that allergy-friendly food can be easy to make and flavorful. Let’s make something delicious together!

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