Featured/ Food/ Gluten Free/ Instant Pot/ Keto Friendly/ Main Dish/ Make Ahead - Freezer Friendly/ Make Ahead Lunches/ Paleo & Whole30/ Recipes/ Soups/ Vegetarian

Easy Instant Pot Pumpkin Soup (Whole30 Paleo)

Easy Instant Pot Pumpkin Soup (Whole30 Paleo) – you’ll fall in love with this easy creamy pumpkin soup!  So simple and full of nutrition and delicious flavor, this soup is perfect for a chilly fall day.  

With the first official day of fall only a couple days away, it’s time to bust out the pumpkin recipes!  I’ve been making this Creamy Pumpkin Soup this month while on a round of Whole30 and it’s become a fast favorite!

Soup season might be my favorite season.  Soup is naturally nutritious and nothing beats a warm bowl of your favorite comforting soup on a chilly day.  I especially love to make soups in the Instant Pot because it is SO easy and fuss-free!

Easy Instant Pot Pumpkin Soup Recipe

This Pumpkin Soup contains only 6 simple ingredients and the Instant Pot does all the work.  Meaning you can throw everything in the pot, wait, and blend it up when it’s done.  That’s it!  The carrots bring a little sweetness to this savory soup and the coconut milk gives it that silky texture.  If you’ve had pumpkin on the brain and have been waiting patiently for the season to arrive, let this be one of the first recipes you make.  It’s seriously so simple and delicious!

Because this soup gets all blended up, there is no need to peel the carrots.  Just one more step you can skip, making this recipe even easier!  I simply give the onions and carrots a very rough chop, then add the pumpkin puree, garlic, and broth.  To make this a Vegan soup, use vegetable broth instead of chicken broth.  Once the coconut milk has been stirred in, I taste it for seasoning and add salt and pepper.  A little dash of red pepper or tabasco would also be delicious if you like a spicy kick.

Love this pumpkin soup?  You’ll also enjoy my Detox Turmeric Veggie Soup and Instant Pot Hamburger Soup, which are also Whole30 compliant and require very little effort to make!

If you make any of my recipes, don’t forget to tag me in your photos on Instagram!  I love to see what you’re making!

easy instant pot pumpkin soup

Easy Instant Pot Pumpkin Soup

easy instant pot pumpkin soup

Did you make this recipe and love it too?  Please leave your rating and review below!

easy instant pot pumpkin soup

Easy Instant Pot Pumpkin Soup (Whole30 Paleo)

Easy Instant Pot Pumpkin Soup (Whole30 Paleo) - you'll fall in love with this easy creamy pumpkin soup! So simple and full of nutrition and delicious flavor, this soup is perfect for a chilly fall day.
5 from 5 votes
Print Pin Rate
Course: Soup
Cuisine: American
Keyword: gluten free, vegan, vegetarian
Prep Time: 10 minutes
Cook Time: 8 minutes
Total Time: 18 minutes
Servings: 6 cups
Calories: 140kcal


  • 15 ounce can pure pumpkin
  • 4 carrots cut into chunks
  • 1/2 medium yellow onion cut into chunks
  • 2 teaspoons minced garlic
  • 3 cups low sodium chicken broth or vegetable broth
  • 1 cup full fat coconut milk
  • salt and pepper


  • Place pumpkin, carrots, onion, garlic, and broth into the Instant Pot.  Stir to combine.  Seal lid and cook on Manual setting for 8 minutes.
  • Quick release or naturally release pressure when cycle is complete.  Use an immersion blender to puree the soup until smooth and creamy.
  • Stir in coconut milk and add salt and pepper to taste.
Calories: 140kcal | Carbohydrates: 13g | Protein: 4g | Fat: 9g | Saturated Fat: 7g | Sodium: 72mg | Potassium: 480mg | Fiber: 3g | Sugar: 4g | Vitamin A: 17825IU | Vitamin C: 6.9mg | Calcium: 48mg | Iron: 2.6mg
Tried this recipe?Mention @tastythin or tag #tastythin!


  • Reply
    September 23, 2018 at 2:31 pm

    I don’t have an instant pot… Can I set it up in a crock pot for a day & get the same results?

    • Reply
      September 23, 2018 at 3:02 pm

      Hey Cathy – I haven’t tried it, but I don’t see why not!

  • Reply
    September 30, 2018 at 4:20 pm

    Love how easy this is! It is super delicious also.

  • Reply
    September 30, 2018 at 4:22 pm

    So happy this is whole 30 because it is so good!

  • Reply
    September 30, 2018 at 4:29 pm

    I like this recipe very much. Thanks.

  • Reply
    October 19, 2018 at 3:05 pm

    Is there a reason we can’t use the lower fat coconut milk? Is that too thin? Thanks!

    • Reply
      October 20, 2018 at 12:41 pm

      Aprille, you can use the lite coconut milk but its doesn’t have the same creamy texture. Either one is fine, I just prefer the full fat version!

  • Reply
    October 22, 2018 at 7:20 pm

    New to pressure cookers, if I wanted to double or triple this recipe would I do the same with the cook time? I’m thinking yes but just want to ask just to be sure. Going to make my co-workers my test subjects. Lol

    • Reply
      October 23, 2018 at 12:15 pm

      Hey Teresa – it’s not always necessary to double the cooking time. If doubling, usually the cook time stays the same but it will just take the pot longer to come to pressure. Especially for this soup because the only things that have to cook are the carrots and onions. Hope that helps!

  • Reply
    November 26, 2018 at 4:05 pm

    Can another milk be used such as almond? I am allergic to coconut but would love to make this!

    • Reply
      November 26, 2018 at 4:46 pm

      Hey Candice – yes! The coconut milk adds a nice creaminess but I think almond milk would work fine here!

  • Reply
    Jayn Parsons
    December 31, 2018 at 6:00 pm

    I have a can of pumpkin, a can of evaporated milk and a bunch of frozen veggies. Do you think those ingredients would work ok? Thinking I might add curry as well

    • Reply
      January 1, 2019 at 11:30 am

      Hey Jayn, yes definitely worth a try! I think the curry would be delicious 🙂

  • Reply
    April 3, 2019 at 9:53 am

    Looks good! When you reheat the soup, does using the coconut milk make the fat separate? Thank you.

    • Reply
      April 3, 2019 at 8:09 pm

      Hey Debbie, no not at all!

  • Reply
    July 20, 2019 at 6:38 pm

    Can you use fresh pumpkin not canned? How much quantity wise?

    • Reply
      July 22, 2019 at 10:07 am

      Yes, you would use the same amount. Sorry, I’ve never used fresh so I’m not sure how much a small pumpkin yields!

    Leave a Reply