Easy Instant Pot Pumpkin Soup (Whole30 Paleo)

easy instant pot pumpkin soup

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!

5 from 4 votes
easy instant pot pumpkin soup
Easy Instant Pot Pumpkin Soup (Whole30 Paleo)
Prep Time
10 mins
Cook Time
8 mins
Total Time
18 mins

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.

Course: Soup
Cuisine: American
Keyword: gluten free, vegan, vegetarian
Servings: 6 cups
Calories: 140 kcal
  • 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
  1. Place pumpkin, carrots, onion, garlic, and broth into the Instant Pot.  Stir to combine.  Seal lid and cook on Manual setting for 8 minutes.

  2. Quick release or naturally release pressure when cycle is complete.  Use an immersion blender to puree the soup until smooth and creamy.

  3. Stir in coconut milk and add salt and pepper to taste.

Nutrition Facts
Easy Instant Pot Pumpkin Soup (Whole30 Paleo)
Amount Per Serving
Calories 140 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 7g 35%
Sodium 72mg 3%
Potassium 480mg 14%
Total Carbohydrates 13g 4%
Dietary Fiber 3g 12%
Sugars 4g
Protein 4g 8%
Vitamin A 356.5%
Vitamin C 8.4%
Calcium 4.8%
Iron 14.4%
* Percent Daily Values are based on a 2000 calorie diet.

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  • 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!

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