Easy Instant Pot Pumpkin Soup (Whole30 Paleo) 
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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!
Ingredients
- Canned pure pumpkin
- Carrots
- Onion
- Garlic
- Chicken broth – substitute vegetable broth to keep this vegetarian/vegan.
- Canned Coconut milk – full fat is best!
- Sea Salt and Black Pepper
How to Make Pumpkin Soup
- First, roughly chop the carrots and onions. 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!
- Add the carrots, onions, pumpkin puree, garlic, and broth to the pot. To make this a Vegan soup, use vegetable broth instead of chicken broth. Stir well.
- Seal the lid and cook for 8 minutes on Manual setting (high pressure.)
- Quick release the pressure or allow for natural release. Puree the soup using an immersion blender.
- Stir in the coconut milk.
- Once the coconut milk has been stirred in, I taste it for seasoning and add salt and pepper.
- Add a little dash of red pepper or tabasco if you like a spicy kick.
More Easy Instant Pot Soup Recipes
Love this pumpkin soup? Here are some more recipes to try:
Instant Pot Cream of Broccoli Soup
Instant Pot Creamy Herbed Chicken Stew
Instant Pot Chicken & Wild Rice Soup
Instant Pot Healing Chicken Soup
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!
Did you make this recipe and love it too? Please leave your rating and review below!
Easy Instant Pot Pumpkin Soup (Whole30 Paleo)
Ingredients
- 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
Instructions
- 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.
Nutrition
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Dairy Free
39 Comments on “Easy Instant Pot Pumpkin Soup (Whole30 Paleo)”
I don’t have an instant pot… Can I set it up in a crock pot for a day & get the same results?
Hey Cathy – I haven’t tried it, but I don’t see why not!
Love how easy this is! It is super delicious also.
So happy this is whole 30 because it is so good!
I like this recipe very much. Thanks.
Is there a reason we can’t use the lower fat coconut milk? Is that too thin? Thanks!
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!
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
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!
Can another milk be used such as almond? I am allergic to coconut but would love to make this!
Hey Candice – yes! The coconut milk adds a nice creaminess but I think almond milk would work fine here!
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
Hey Jayn, yes definitely worth a try! I think the curry would be delicious 🙂
Looks good! When you reheat the soup, does using the coconut milk make the fat separate? Thank you.
Hey Debbie, no not at all!
Can you use fresh pumpkin not canned? How much quantity wise?
Yes, you would use the same amount. Sorry, I’ve never used fresh so I’m not sure how much a small pumpkin yields!
I just tried this and a small pumpkin will yield enough (once puréed) for approximately 3 batches of this recipe!
So yummy!
Love this! Great way to use up my leftover cans of pumpkins I never used this past fall. Thanks for a yummy, easy recipe!
So simple and very delicious. Thanks for making my first time using an instant pot a success!
Easy and tasty. = Wonderful! Thank you.
I used a fresh Japanese pumpkin, steam for 10 min then get the flesh out. The rest is the same. Oh, I accidentally added coconut milk in before starting the IP. It still turned out well. It is sooooooo good!!!
Thanks so much, Elva! It’s a pretty forgiving recipe, glad you liked it!
Ty I did the same added everything. Hope it’s ok
This is an easy and yummy soup. I have made it numerous times.
Thank you for posting this recipe, it’s delicious! I immediately shared it with my sister telling her: You won’t believe how good it is! I was so surprised that so few ingredients resulted in such a tasty treat!
So glad to hear you loved it. Thanks for taking the time to leave a rating and review!
Creamy, smooth, delicious. Healthy comfort food as a Polar Vortex means tasty soup is not just a treat, it’s a must!
Can I freeze this soup (just made this aft.
Yes, absolutely!
Keto-friendly?
Thanks…
Hey there, if you can fit the carb count into your daily macros, then sure! A single serving has about 13 grams.
This pumpkin soup is the bomb! It is quick and easy to make but tastes like you slaved over a hot stove all day long. Even my husband loved it, and he usually thinks soup has to have meat in it to be yummy. I made the recipe exactly as per your recipe, except that I added a few red pepper flakes at the end of cooking to give a little bite to it. It was incredibly good, filling, satisfying, creamy, and healthy. Seriously, gourmet restaurant quality. This is going to be one of my regular go-to meals. Confession time: I love it so much that I even had some cold from the fridge for breakfast today.
Ruth – thank you SO much for taking the time to leave a rating and review! So glad you are enjoying the recipe!
This was so amazing and delicious! Absolutely would recommend and make again!
Very good soup. I did make a few changes. First, for my liking, I had to add a little corn starch to make the soup thicker. Second, I added a little season pack of nutmeg, ground ginger, cinnamon, and cloves. Definitely added a nuttiness flavor to the soup. Overall, the soup was great. Thanks for the recipe!
Awesomeness! The pumpkin soup was extremely flavourful. My husband couldn’t believe it was vegan/vegetarian. Used vegetable broth instead. Insanely delicious!
Thanks for taking the time to leave a rating and review! Glad you enjoyed the recipe!