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Paleo Pumpkin Soup with Spicy Roasted Pepitas


Paleo Pumpkin Soup with Spicy Roasted Pepitas

paleo pumpkin soup with spicy roasted pepitas
Frost on my windshield in the morning means two things: I need to clean out my heated garage so I can park my car in the warmth AND it's time to bust out all things pumpkin spice. While pumpkin spice is usually associated with sweet coffee drinks and baked goods, I'm here to tell you that it can also swing the other way. I used to turn my nose up at the savory pumpkin and sweet potato dishes, because I love me some sugary pumpkin everything. But then I tried to be polite by taking a few bites of a spicy pumpkin soup at some bridal shower back in the day ... and realized that I've been missing out on a lot of delicious food! Holy cow. YUM. So if you're like me, ignorantly ignoring the savory pumpkin spice goodness, give this recipe a try. Or if you're one of the few people out there who has nothing for the sweet pumpkin spice craze, this might just bring you over to the dark side with the rest of us. It's easy, it's healthy, it's delicious. It can even be Whole30 if you skip the honey. And let's face it -- this soup is a lot sweeter to your adrenals and blood sugar than that Pumpkin Spice Latte at Starbucks.
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For the soup:

  • 3 T ghee or butter
  • 3/4 cup finely chopped onion
  • 1/2-1 tsp sea salt
  • 1/2 tsp dried thyme
  • 1/2 tsp oregano
  • 1/2 tsp garlic powder
  • 1/2 tsp cracked pepper
  • 1 & 1/2 cup bone broth or chicken broth
  • 1 15 oz can of organic pumpkin
  • 1 14.5 oz can of fire roasted diced tomatoes
  • 1/8 cup honey
  • 1 cup of full fat coconut milk

For the spicy pepitas:

  • 1/2 cup pepitas pumpkin seeds
  • Avocado or olive oil
  • Smoked paprika
  • Garlic Powder
  • Sea Salt & Cracked Pepper


  • Melt ghee or butter in pan over medium heat.
  • Add onion and spices. Saute until onions are translucent and spices are smelling delicious!
  • Stir in pumpkin, tomatoes, and chicken broth and bring to a boil.
  • Simmer for about 15 minutes.
  • Add honey and coconut milk and heat thoroughly. Remove from heat.
  • Puree with immersion blender if desired. (Just depends on your desired soup consistency!)
  • While soup is simmering, toss the pepitas with the oil and spices. (I just sprinkle a little of each on top and toss until they are coated with the spice mixture.)
  • Toast in the oven at 325 degrees for about 12-15 minutes. Make sure to stir them around a couple of times while cooking.
  • Serve soup with a drizzle of coconut milk and top with spicy pepitas.
Tried this recipe?Let us know how it was!
I’m Amanda! 

I’m a Pilates & Barre Master Trainer, Nutritional Therapy Practitioner, Executive Director with Beautycounter, recently retired military wife, and mother of two very energetic boys.

I’ve given up the unrealistic notion of being awesome at everything and embraced the idea of just keeping the important stuff well balanced.

My life is not nearly as cool as my Pinterest boards, you guys. But I do try to live a healthy life and make better choices for my family. If you have any interest in doing the same, please stick around!