Creamy Pumpkin and Sweet Potato Soup

This delicious pumpkin and sweet potato soup is so good for the colder nights. It’s savory, satisfying, and so easy to make. This pumpkin sweet potato soup is gluten-free (easy to make vegan), and made with real food ingredients. Plus, you can serve it up with a toppings bar so everyone in the family can customize their own soup bowl.

One thing I love about fall is the all the yummy fall produce, such as pumpkin, squash, yams and, of course, sweet potato. They all remind me of Thanksgiving dinner – one of my favorite meals of the year.

We make one dish for Thanksgiving that’s a simple sweet potato with fresh whipped cream and a drizzle of maple syrup that is simply delicious. But on a cold day like today, I thought about reconstructing that sweet potato Thanksgiving dish into a fulfilling, flavorful and (of course) gluten-free sweet potato soup. As it’s cold and flu season I wanted to squeeze in some extra veggies and knew pumpkin would be the perfect addition. Rich in vitamins and antioxidants, pumpkin is low calorie but high in immune system boosting nutrients.

And, oh boy, did this pumpkin and sweet potato soup turn out positively scrumptious. Like, I was licking the bowl clean.

Whether you opt for fresh or puree, pumpkin is so easy to source at this time of year and the sweet potatoes add a rich creaminess to the soup so there’s no need to add cream or flour to thicken it. Also, the bacon adds a bit of saltiness to the dish – but you could omit the bacon and add a touch of salt.

The base soup is delicious on its own – so it can easily be made vegan with a vegetable stock. While I’ve topped this pumpkin sweet potato soup with a maple cream using Greek yogurt, for a yummy vegan version top with a cashew cream and roasted pumpkin seeds.

About The Ingredients

• Organic sweet potatoes – The heart of your recipe, sweet potatoes are high in fiber and antioxidants. They’re also great for cold & flu season as they’re rich in vitamins that support the immune system.
• Pumpkin puree – While I would usually always advocate for fresh over canned, both fresh pumpkin and canned pumpkin are packed with nutrients, such as potassium, iron, zinc, vitamin A and fiber. It is more convenient to use puree and you will still gain the same benefits but save time too. Pumpkin puree can also be used in baking for example my low carb pumpkin cookies and even in homemade beauty, such as DIY pumpkin face masks.
• Bone broth (or chicken or vegetable stock) – You can either make homemade bone broth or opt for store-bought for this pumpkin and sweet potato soup. Just make sure it is a low-sodium broth, so you can control the salt content.
• Onion, carrot, celery stalk and avocado oil – Also known as mirepoix, onion, carrot and celery are cut to the same size and then sautéed in butter or oil. It is a French term used to describe the flavorful base for this creamy sweet potato soup.
• Organic Greek-style yogurt – Greek yogurt is the base for our delicious topping – maple cream. It pairs perfectly with soup, providing a creaminess without the calories and fat of heavy cream.
• Organic maple syrup – A sweet sidekick to this pumpkin and sweet potato soup, maple cream tastes best when made with organic maple syrup. Some brands can taste a little too sugary like syrup, so stick with organic or pure maple syrup as it is not only high in antioxidants but also offers nutrients such as zinc, magnesium, and potassium.

How To Make Pumpkin and Sweet Potato Soup

1. In a large pot over medium heat on the stovetop, add avocado oil.
2. When the oil is hot, add garlic, onion, carrot, and celery. Cook for 2-3 minutes.
3. Add bone broth and sweet potato cubes. Simmer for 15 minutes or until the sweet potato is tender.
4. When done, turn the stove off and add pumpkin puree and stir well.
5. Use an immersion hand blender to puree sweet potato cubes in the pot.
6. Add salt and pepper to the soup to your taste. Set aside.
7. In a small bowl mix yogurt and maple syrup. Set aside.
8. Serve soup with a dollop or two of the maple cream.
9. Garnish with your favorite toppings like crumbled nitrate-free bacon, pumpkin seeds, parsley, or sage. For a bit of spice, you could add a dash of paprika or cayenne pepper as a garnish.

Instant Pot Option

Instead of the stove top, you can also make this creamy pumpkin and sweet potato soup in the instant pot. If you’re new to the Instant Pot, check out my guide to Instant Pot Tips and Tricks You Need to Know before you get started.  

1. Cut sweet potatoes in quarters (or cut loosely in large pieces), and place on a separate baking sheet.
2. Turn on Saute mode on the Instant Pot. Add button and cook celery, carrot, onion, and garlic for 1-2 minutes.
3. Add bone broth, pumpkin puree and sweet potatoes. Put on Instant Pot lid and close sealing valve.
4. Press the High Pressure button and set to 12 minutes. It will take an additional 10-12 minutes to come to pressure before it starts cooking.
5. When done, turn the sealing valve to release the pressure.
6. Open the lid and use and Use an immersion hand blender to puree sweet potatoes in stock pot. Once fully pureed, turn off heat and set aside.
7. In a small bowl mix yogurt and maple syrup. Set aside.
8. Serve soup with a dollop or two of the maple cream. Garnish with your favorite toppings like crumbled nitrate-free bacon, pumpkin seeds, parsley or sage.

Serving Suggestions

• Crumbled cooked bacon and fresh-cut parsley with gluten free bread.
• Pumpkin seeds, dried cranberries and fresh-cut cilantro
• Course-ground black pepper, freshly grated ginger, and fresh-cut sage

How To Store Pumpkin and Sweet Potato Soup

Leftover pumpkin sweet potato soup will last in an airtight container in the fridge for up to a week. I prefer to store food in plastic free containers but any airtight container will do. 

To freeze, wait until the soup is completely cool, then add it to an airtight container or freezer-friendly zip loc bag. It can then be stored in the freezer for up to 3 months.

I actually got rid of my microwave, but you may prefer to use one to reheat your pumpkin and sweet potato soup or check out my guide of ways to reheat food without a microwave. You can also reheat using the Instant Pot, or warm your soup on the stove until hot through. If you find the soup has thickened when you reheat, add a splash of broth to thin it out.

Additions & Variations

• Extra veggies – Soup is not only a great way of using up veggies before they go off but also for sneaking in extra veggies to our kids’ diets – especially important during cold and flu season. As this soup is so creamy and smooth, vegetables such as leek, butternut squash, or roasted red peppers can be blended in with ease.
• Fall spice blend – As well as extra vegetables you can add a little extra Fall flavor. For those pumpkin pie spice vibes why not add nutmeg, cloves and cinnamon.
• Extra creamy – If you want to make this pumpkin and sweet potato soup extra rich and creamy, add coconut cream alongside your broth. The comforting coconut also pairs particularly well with sweet potato.
• Herbs & Spices – Fresh herbs such as rosemary, thyme or sage will work wonderfully in this soup. Spices such as cumin or turmeric will also elevate the warming flavors.

Can I Omit The Pumpkin?

I get not everyone is crazy for pumpkin, so feel free to skip it from your soup. You can still follow the directions as per usual, but if you choose to make this pumpkin sweet potato soup without the puree, I recommend you adjust the ingredients as follows:

• 4 medium organic sweet potatoes
• 3 cups bone broth (or chicken or vegetable stock)
• 2 tbsp avocado oil
• 1 onion, chopped
• 1 carrot, chopped
• 1 celery stalk, chopped
• 3 clove garlic, minced
• 1 cup organic Greek-style yogurt
• 2 tbsp maple syrup
• salt to taste
• pepper to taste

How Can I Make This Pumpkin Sweet Potato Soup Thicker or Thinner?

There are a few ways to make your soup thicker it or thinner. To thicken try adding a neutral-flavored addition such as mashed potatoes or canned white beans. Noting, this will add some additional carbs. To make your pumpkin and sweet potato soup thinner, add a bit more broth, about 1/4 cup at a time until desired consistency. If you do decide to dilute the soup a little, don’t forget to adjust the seasoning too.

Top Tips

• Get creative with variations, whether you omit the pumpkin puree or add butternut squash. Add a spicy kick or keep it creamy with added coconut cream. Let me know in the comments how you customized your soup.
• This creamy pumpkin and sweet potato soup also goes great with some gluten-free keto bread on the side, or gluten free cheddar biscuits are also a delicious pairing.
• This recipe serves 4-6 but as it is freezer friendly, it is great for batch cooking if you double or triple the recipe.

More Soup Recipes You Might Like

• Instant Pot Tomato Soup
• Instant Pot Chicken Tortilla Soup
• Instant Pot Taco Soup
• Instant Pot Creamy Cauliflower Soup

Have you tried this creamy pumpkin sweet potato soup with maple cream? Don’t forget to comment below to let me know how it went. You can also FOLLOW ME on Facebook, Instagram and Pinterest.