Macro Friendly Pumpkin Soup

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two bowls of pumpkin soup
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Macro Friendly Pumpkin Soup

I'm just a little excited to Fall and am so happy to be sharing this recipe for Pumpkin Soup with you! This is filled with lots of spices, maple syrup, pumpkin and butternut squash. Super low fat and low calorie! For extra protein, stir in some collagen powder (such as vital proteins) to the finished soup.
servings 4 servings
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 30 minutes


  • 2 tablespoons salted butter
  • 1 yellow onion cut into large pieces
  • 2 cloves garlic minced
  • 20 oz butternut squash cubed
  • 15 oz pumpkin puree 1 can
  • 32 oz chicken broth
  • salt & pepper to taste
  • 1 teaspoon dried thyme leaves
  • 1 teaspoon cumin
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon poultry seasoning or sage
  • 1/4 teaspoon ground cinnamon
  • 1/4 cup maple syrup
  • 2 tablespoons pepitas
  • 1/4 cup heavy cream optional, see notes


  • large pot


  • Heat a large pot over medium heat and spray with nonstick cooking spray. Melt butter and saute onion to lightly brown, about 5 minutes. Add in garlic and squash. Cook another 4 minutes.
  • Add in pumpkin, chicken broth, salt, pepper, thyme, cumin, ginger, poultry seasoning and cinnamon. Bring to boil then reduce to simmer. Cook 15-20 minutes or until squash is very tender.
  • Transfer soup to a high powdered blender and puree until very smooth. Taste and adjust seasonings. If it tastes bland, add more salt. The salt definitely brings out all the flavors from that long list of spices. Stir in maple syrup.
  • Divide into four bowls and top with 1/2 tablespoon of pepitas and 1 tablespoon of heavy cream (optional). Serve hot.


The more accurate macros for 1 serving (1/4th of a pot) are as follows: 256 calories, 7.4g F/45.1g C/5.7g P.
Macros do not include heavy cream.


Calories: 315kcal | Carbohydrates: 45g | Protein: 6g | Fat: 15g | Saturated Fat: 8g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 35mg | Sodium: 902mg | Potassium: 1070mg | Fiber: 7g | Sugar: 20g | Vitamin A: 32068IU | Vitamin C: 54mg | Calcium: 169mg | Iron: 4mg
Course: Dinner
Cuisine: American
Keyword: soup recipe

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