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Looking for a healthier meal? This Skinny Pumpkin Soup is one of my most favorite, fall meals. Plus, it’s gluten-free. This soup is just what you need to stay cozy when the weather starts to cool. It’s delicious and low in calories – the perfect duo.
Recipe Ingredient Notes
- Butter
- Red Onion
- Garlic
- Red Bell Pepper
- Fat-Free Chicken Broth (or Vegetable Broth)
- Skim Milk
- Pumpkin Puree
- Frozen Corn
- Red Potatoes
How to Make Skinny Pumpkin Soup
- Melt butter in a large pan over medium heat.
- Add onion and garlic, cook about 5 minutes stirring occasionally.
- Next add your red pepper and cook about minute. Then, add broth and bring to a boil.
- Stir in potatoes and corn and reduce heat. Simmer for about 30 minutes.
- After it has simmered, mix in the milk and pumpkin and cook until heated through.
Storage Suggestions
This Skinny Pumpkin Soup makes great leftovers for lunch the next day. Below are tips for storing, freezing, and reheating leftovers:
- Refrigerator: Once cooled, place in an airtight container in the refrigerator for 5-7 days.
- Freezer: You can follow the steps above to make this a freezer meal, or you can completely make the soup. Once it has cooled, transfer to an airtight container or freezer bag. Freeze for up to 3 months. Let it thaw in the refrigerator overnight before reheating.
- Reheating: Reheat this soup on the stove on medium heat until warmed through. If using the microwave, heat up in 30-second intervals, stirring frequently.
Want More Soup Recipes?
Soups are on a year-round rotation in our houses. Here are some of our favorite, family-friendly soups. For more soup inspiration, check out our full list of soups!
- Chicken Corn Chowder
- Homemade Tomato Soup
- Instant Pot Healthy Chicken Vegetable Soup
- Slow Cooker Healthy Chicken Fajita Soup
- Tomato Tortellini Soup
Enjoy More Delicious, Savory Pumpkin Recipes
We absolutely love pumpkin recipes, especially in the fall and winter. Check out our comprehensive collection of pumpkin recipes here.
- Instant Pot Ground Turkey and Pumpkin Chili
- Pumpkin-Shaped Cheeseball
- Taco Time Copycat Pumpkin Empanada
Skinny Pumpkin Soup Recipe
This Skinny Pumpkin Soup is both deliciously cozy and nutritious, made with pumpkin, potatoes, red bell peppers, corn and more.
Serving servings
Ingredients
- 1 Tablespoon butter
- 1 red onion, diced
- 2 cloves garlic, minced
- ½ red bell pepper, chopped
- 4 cup fat-free chicken broth, Or can use vegetable broth
- 1 ½ cup skim milk
- 1 can pumpkin puree, (15 ounce)
- 1 cup frozen corn
- 3 red potatoes, diced
Equipment
Instructions
- Melt butter in a large pan over medium heat.
- Add onion and garlic, cook about 5 minutes stirring occasionally.
- Next add your red pepper and cook about minute. Then add broth and bring to a boil.
- Stir in potatoes and corn and reduce heat. Simmer for about 30 minutes.
- After it has simmered, mix in the milk and pumpkin and cook until heated through.
Notes
This soup freezes well. Allow the soup to cool completely to room temperature before sealing in an airtight container and freezing for up to 3 months. Let it thaw in the refrigerator overnight before reheating. Reheat this soup on the stove on medium heat until warmed through. If using the microwave, heat up in 30-second intervals, stirring frequently.
Nutrition
Calories: 181 kcal · Carbohydrates: 35 g · Protein: 7 g · Fat: 3 g · Saturated Fat: 1 g · Polyunsaturated Fat: 1 g · Monounsaturated Fat: 1 g · Trans Fat: 1 g · Cholesterol: 6 mg · Sodium: 687 mg · Potassium: 905 mg · Fiber: 5 g · Sugar: 8 g · Vitamin A: 11533 IU · Vitamin C: 28 mg · Calcium: 118 mg · Iron: 2 mg
Did You Make This Recipe?We’d love to hear your thoughts! Leave a review or a question in the comment section below the post.
Your pumpkin soup looks delicious!!!! It’s one of my fall favorites, I can’t believe I’ve never made it at home yet! I’ll have to give it a try this year! This recipe sounds wonderful!
The soup looks so yummy! I can’t wait to try it.
This pumpkin soup looks delicious!!
I appreciate that you call it skinny but would really appreciate if you would also put nutritional information with your “skinny” recipes.
There is actually a button under the picture that will take you to the Nutrition Info! Hope this helps!
can you use rice milk instead of skim milk?
Great recipe! I’ve never made a pumpkin soup before, definitely want to give it a try. Thanks for sharing 🙂
Love this soup. So easy! Thank you and have a fun and happy Haloween.
We have never tried that, but it should work if the consistency is the same.
can i use can corn instead of frozen corn?
Canned corn will work great too!
I tried this soup last night. It was… Ok. It lacks depth and needed some oomph! I had a piece of cilantro in my bowl from using the same cutting board that I used earlier in the day… it was good! So I thought I’d try a little bit of cafe rio dressing in my soup. It ended up being delicious!
Can this be made in the crockpot?
Should be fine in a slow cooker!
How many smart points?
I’m not seeing the nutritional info. I made this tonight. It was really good!